Many people are convinced that carbohydrates are basically unhealthy fatteners. After all, this is also what the advertising industry claims, because low carb is currently all the rage. Carbohydrates get a bad rap as it is, but they don't deserve it.
So what is the truth about this macronutrient? Do bread, potatoes and the like really go straight into our body's fat stores? And are all carbohydrates the same? Should we avoid them completely? And what really happens in our body when we consume them? These questions and additional tips on how to handle carbohydrates in your diet will be answered in this article.
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What are carbohydrates?
They are one of the macronutrients, just like fats and proteins. Macronutrients are the building blocks that our body needs to maintain all vital functions such as breathing and the functioning of our organs. We also need macronutrients to give us calories, i.e. energy, for the day.
The macronutrients have different functions in the body. Proteins, for example, are known to be needed for muscle repair and maintenance. Fats, on the other hand, regulate our hormone balance and build cell walls. Both fat and protein are therefore indispensable building blocks for our body, which we must take in through our diet.
But what about carbohydrates? Carbohydrates, which consist of sugar molecules, mainly have the task of supplying energy. They are responsible for ensuring that the brain can work successfully and give us the strength to cope with our daily lives. For most people, this nutrient makes up the largest part of their diet.
What are the advantages of carbohydrates?
Even though fans of low-carb diets often claim that carbohydrates are completely unnecessary in the diet, they do have the important task of supplying energy. They are the easiest for the body and especially the brain to use and provide quick energy when it is needed for mental or physical activity.
Good and bad carbohydrates – what you should know
Often, all carbohydrates are lumped together and talked about in the same negative way. However, it is a misconception that all carbohydrates affect the body in the same way. In fact, there are three different types of nutrient, which are divided into groups according to the number of sugar building blocks:
1. simple sugars (monosaccharides): these include both glucose and fructose.
2. disaccharides: these include household sugar, lactose and maltose.
3. Complex sugars (polysaccharides): These are found in potatoes in the form of starch, as well as in whole grain products, cereals and legumes.
Both simple sugars and disaccharides are often used to sweeten sweets, desserts and sodas. They cause a rapid increase in blood sugar levels, to which the body reacts by releasing insulin to lower the level.
The rapid drop in blood sugar levels means that you will feel hungry again shortly after consuming these types of sugar. In addition, these carbohydrates (with the exception of fruit) contain only a small amount of vitamins and minerals , so they are “empty calories” and can lead to weight gain.
Polysaccharides, also known as complex carbohydrates, do not have this effect. They cause blood sugar levels to rise and fall more slowly, thus avoiding hunger pangs. They also contribute to healthy digestion. They are found, for example, in porridge or muesli.
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Food table – carbohydrates from good to bad
“Good” carbohydrates contain:
- fresh fruit
- fresh vegetables
- legumes
- wholegrain products
- cereals potatoes
- oats
- brown rice and nuts
“Bad” carbohydrates contain:
- sweets
- cakes
- biscuits
- juices
- lemonades and soft drinks
- white bread and rolls
- white rice
- ice cream
- pasta (not whole grain)
- chips
- fries
- pizza etc.
Which carbohydrates should I eat?
Complex carbohydrates are an important part of a healthy diet and are particularly important for providing energy at breakfast time. Dishes such as porridge or muesli provide a high number of complex carbohydrates and form the basis for a healthy start to the day.
Verival offers you a wide range of options to cover your morning energy needs. Oats and overnight oats, for example, are true superfoods and a very healthy breakfast because they contain a lot of B vitamins and other vitamins and minerals.
Which carbohydrates make you fat?
A diet that consists largely of simple and double sugars can lead to regular cravings and thus make you fat over time due to stored fat. Fruit is an exception here, because in addition to simple sugars, it also contains a large number of important vitamins and minerals.
However, simple and double sugars only make you fat if you consume them in large quantities. So you can enjoy a small amount of sweets and desserts from time to time.
When should I eat carbohydrates?
The best time to eat complex carbohydrates is at breakfast. This provides the body with energy for the whole day and plenty of time to use it. On the other hand, fewer carbohydrates should be eaten at dinner, because if they are not used before going to bed, the body stores them as fat.
Why do athletes need a lot of carbohydrates?
The reason why they are so valuable for athletes is obvious: they provide quick energy, which is naturally needed during physical activity. Carbohydrates are an indispensable source of energy, especially for endurance sports (running or cycling, for example), but also for weight training. Here, the simple and double sugars can also be used – after all, they provide energy in a particularly fast way.
