What carbohydrates can I eat?

Many people are convinced that carbohydrates are basically unhealthy thickeners. After all, this is also claimed by the advertising industry because low carb is currently very much on trend. Carbohydrates get a worse reputation than they actually deserve.

So what is true about the macronutrient? Do bread, potatoes, and the like actually go directly into our body's fat stores? And are all carbohydrates the same? Should we do without them altogether? And what really happens in our bodies when we consume them? These questions and additional tips on how to properly handle carbohydrates in your diet will be answered in this article.

What are carbohydrates?

They are macronutrients, as are fats and proteins. Macronutrients are the building blocks that our body needs to maintain all vital functions such as breathing and the functioning of organs. In addition, we need macronutrients to provide us with 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. Therefore, both fat and protein are indispensable building materials for our body, which we absolutely must absorb through our diet.

But what about carbohydrates? Carbohydrates, which consist of sugar molecules, mainly have the task of providing energy. They are responsible for ensuring that the brain can function successfully and for giving us the strength to handle our everyday lives. The nutrient makes up the majority of the diet for most people.

What are the benefits of carbohydrates?

Even though fans of the low-carb diet often claim that carbohydrates are completely superfluous in the diet, they perform the important task of supplying energy. They are the easiest form of energy for the body, especially the brain, to utilize and provide quick energy when needed for mental or physical exercise.

Good and bad carbohydrates – what you should know

Often, all carbohydrates are thrown into the same pot and unfairly criticized. It is a misconception that all carbohydrates affect the body in the same way. In fact, there are three different types of the 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. Double sugars (disaccharides): table sugar, lactose, and malt sugar belong to this group.

3. Multiple sugars (polysaccharides): These are found in potatoes in the form of starch, as well as in whole grains, cereals, and legumes.

Both simple and double sugars are often used to sweeten sweets, desserts, and sodas. They lead to a rapid rise in blood sugar levels, to which the body responds by releasing insulin to lower the level.

Due to the rapid lowering of blood sugar levels, you will become hungry again shortly after consuming these sugars. Additionally, these carbohydrates (with the exception of fruit) contain a small amount of vitamins and minerals, so they are "empty calories" and can lead to weight gain.

Multiple sugars, which are also referred to as complex carbohydrates , do not have this effect. They lead to a slower rise and fall in blood sugar levels and thus do not cause cravings. They also contribute to healthy digestion. They are included, for example, in porridge or cereal .

Food table – carbohydrates from good to bad

"Good" carbohydrates contain:

“Bad” carbs contain:

What carbohydrates should I eat?

Complex carbohydrates are part of a healthy diet and are an important source of energy, especially during breakfast. Dishes such as porridge or cereal provide a high amount of complex carbohydrates and form the basis for a healthy start to the day.

In Verival's offer, you will find plenty of options to meet your morning energy needs. Oatmeal and overnight oats , for example, are true superfoods and a very healthy breakfast because they contain many B vitamins and other vitamins and minerals.