What are Carbohydrates

Carbohydrates

It is important to understand what Carbohydrates are in order to put together a proper diet. Here are some things to think about when putting together a healthy diet!

Carbohydrates are not just carbohydrates. Carbohydrates are a collective term for a large group of simple and complex sugars. The monosaccharides glucose, fructose and galactose are the simplest forms of carbohydrate and are the building blocks of all the different carbohydrates.

Sugars

Here it is important to distinguish between naturally occurring sugar and added/refined sugar (white). Foods with a natural sugar content are, for example, fruit and berries, but do not steer clear of them because the sugar content is low. Fruit and berries consist mainly of water and considering the content of vitamins, minerals and antioxidants that are important for our health, the sugar content plays little role. Added/refined sugar, on the other hand, contains a lot of energy, but no nutrients. Therefore, the intake of added sugar should not exceed 10% of the energy intake, preferably much lower.

It is important to understand sugar and the negative consequences of a high intake of added sugar. For example, there is five times as much sugar in a 0.5l soda as in an apple, and the soda only contains added sugar. There is still room for a little sugar in a varied diet, but everything in moderation, preferably the same with more nutritious foods, a little honey on root vegetables for example. And remember: Water is the best thirst quencher!

Starch

Starch is composed of a large number of monosaccharides (glucose, fructose and galactose) and is one of the most important sources of energy in the diet. Pastries such as bread and buns are made from sifted wheat flour, which contains a lot of starch, little fiber and is therefore digested quickly, about the same as sugar, but has no sweet taste. Coarser grain products, unpolished rice (wild rice, brown rice, whole grain rice, brown rice) and some vegetables also contain a lot of starch, but unlike bread, these foods are rich in vitamins, minerals, trace elements and fibre. The fibre content helps the body take longer to digest food. Starchy foods are mainly from the plant kingdom. Grain is the most important source of starch in the diet, around 70% of grain is starch. Cooking and processing food makes the digestion of starch easier.

Fiber

Dietary fiber is also a carbohydrate, but it is not digested in the small intestine and therefore provides little energy. In the large intestine, however, a small amount is broken down by intestinal bacteria.

Foods that naturally contain fiber are often also rich in vitamins, minerals and antioxidants. A sufficient intake of fiber results in a lower rise in blood sugar, more stable blood sugar and better digestion. Below you will see a little about which sugars, starches and fiber you can find in different types of food.

Natural sugars:
 - Fruit, berries, honey, milk

Refined sugars:
 - Soft drinks, candy, chocolate, cakes

Empty calories:
 - Candy, soft drinks, chocolate, cakes, French fries, bread, potato chips

Starch:
 - Potatoes, cereals, rice, pasta, corn

Dietary fiber:
 - Whole wheat bread, oatmeal, fruits and vegetables, dried fruits, almonds