Carbohydrates are important for a balanced diet and should therefore not be missing. Carbohydrates make up a large part of our food and provide us with energy. They are an important factor in whether we want to lose weight or gain weight. Many diets like the low-carb diet are based on them.
There are different types of nutrients in animal or plant foods. A distinction is made between micronutrients and macronutrients. The group of micronutrients includes vitamins and minerals. Carbohydrates belong to the group of macronutrients along with fats and proteins.
But while fats and proteins mainly function as building materials in the body, carbohydrates serve as energy suppliers for the body and brain. Carbohydrates are composed of sugar molecules. Besides fructose and galactose, this includes glucose in particular. A certain amount of glucose in the blood causes the blood sugar level to rise. Glycogen is topped up.
So when we eat carbohydrates, our blood sugar level rises. The pancreas then simultaneously releases insulin to transport the glucose from the blood into the body cells. This causes the blood sugar level to drop again. The German Society for Nutrition recommends that about 50 percent of the energy in food should be taken in daily through foods containing carbohydrates.
Long chain carbohydrates explained
These are also called multiple sugars, complex carbohydrates or oligosaccharides. They are found, for example, in potatoes and pulses. Oat flakes also contain long-chain carbohydrates. Therefore, oat porridge or muesli made from oat flakes is ideal for a healthy breakfast. Oligosaccharides consist of long chains of sugar molecules. It therefore takes longer for the body to process them.
Short chain carbohydrates explained
These are also called monosaccharides, simple or double sugars. They are mainly found in sweets and fruit. Because they consist of only one or a few sugar molecules, the body can process them more quickly.
Benefits of carbohydrates
Carbohydrates are important and valuable energy suppliers for the human body. Carbohydrates are also the most important source of energy for our brain and red blood cells. If the body cannot fall back on this energy from carbohydrates, it must get this energy from the muscles. This means that the muscles are broken down to produce energy. Besides fats and proteins, carbohydrates are therefore one of the three most important macronutrients in our diet. The great advantage of carbohydrates is that they supply our body with important energy.
List of long and short chain carbohydrates
Below you will find a list of examples of long and short chain carbohydrates.
By the way, animal foods such as fish or meat are not very rich in carbohydrates. They mainly contain fat or proteins.
Which carbohydrates should I take in?
For a healthy diet, long chain carbohydrates should be on the menu above all. As these consist of several building blocks, they are more complex to digest than the short chain alternative. The body remains saturated for longer. In addition, more energy is burnt during digestion.
Short chain carbohydrates are digested faster because fewer chain links have to be broken down. Therefore the blood sugar level rises faster. However, one remains satiated only for a short time, and hunger quickly returns. For this reason one is tempted to eat more and more often. The consequence is that one gains weight quickly.
You should therefore try to distinguish good and bad carbohydrates as best you can. But be careful! Not all long chain carbohydrates are automatically healthy. They can also make you gain weight if you eat them in too large quantities. At the same time, there are also foods with short chain carbohydrates that can still be eaten in moderation. This includes fruits, for example. The valuable vitamins they contain are also important for our body.
Whether you lose or gain weight is therefore not directly determined by the type of carbohydrates, but by how many calories you consume per day. However, oligosaccharides can help to keep the number of calories low, as a greater feeling of satiety sets in. Overall, it can be said that you should prefer long chain carbohydrates such as potatoes, legumes or wholemeal products to short chain carbohydrates such as sugared foods.
Tip: If you want to find out the effect of a carbohydrate-containing food on blood sugar levels, you can search for it using the glycemic index (GI). The calculated value tells you how your blood sugar level rises when you eat the food.
When is it best to eat carbohydrates?
You should consume carbohydrates, especially in the morning. The body will be supplied with energy right at the beginning of the day and you can start the day full of energy. Because physical activity is often highest in the morning. A healthy breakfast consisting of porridge in the morning is therefore ideal and provides the perfect basis for the day.
With a breakfast from Verival you support your body with important long chain carbohydrates and other vitamins and nutrients. This guarantees you an optimal start to the day. Let us inspire you on our site. We have a large selection of oat meals such as porridge and muesli varieties to offer. Also vegan or gluten-free breakfast. So you can eat healthy food with ease and you will be supported in losing weight.
You probably already know that oat flakes are now considered as a real superfood and should therefore be an integral part of a healthy diet. But when preparing oat flakes you should consider a few small tricks so that the oat flakes do not taste too boring and get the right consistency. In this blog […]
Einfach lecker und schnell zubreitet: die Overnight Oats! Praktisch kalter Haferbrei. Die Flocken werden über Nacht eingeweicht und so zu Overnight Oats. Das Grundrezept der Overnight Oats besteht aus: Haferflocken (Oats), Milch oder Wasser und frischem Obst. Der Haferbrei wird im Glas zubereitet und kommt über Nacht (Overnight) in den Kühlschrank. Sozusagen kalter Porridge. Perfekt […]
Strawberries, raspberries, blackberries, currants and cranberries – are they all the same or are there any differences? We will get to the bottom of this and clarify what to consider when buying berries. We will also explain why berries are good for health in general and for memory and heart in particular.
You probably already know that breakfast is the most important meal of the day. Porridge is also becoming more and more popular as an option for a warm breakfast. In this article we will explain to you how to prepare your own delicious breakfast porridge and how to refine your porridge. What actually is porridge? […]
Breakfast for children, Gesund leben, Healthy lifestyle
Especially on weekdays, time is more than tight in the morning. Every additional action throws the plan into disarray. But the time for a healthy breakfast is the most important. Because with a balanced and fibre-rich breakfast, every child starts the day happier, more concentrated and, above all, healthier.
Whether brown, blanched, roasted, as slivers, flakes or whole. With their sweet, mild taste, almonds are popular with many people. But what makes the almond such a multi-talent? How is it grown and where does the almond come from?
Our gastrointestinal system is probably one of the most complex systems in our body. Do you want to increase your well-being? Then promote intestinal health. What is a healthy gut and what positive effects do oatmeal have on the gut? We will answer all these questions and more in the following article.
For many, the first challenge for a healthy start to the day seems to be a sugar-free breakfast, as people are only too happy to reach for a roll with a sweet spread with their morning coffee. But that doesn’t have to be the case. There are many simple recipes with sugar-free foods that will get you ready for your day and give you a sweet treat. You can find everything in the article!
You want to have a healthy breakfast, but don’t know how? And you don’t want to compromise on taste? In our guide, you’ll find out how to start the day tasty and with all the important nutrients at the same time.
Even our grandparents knew about the beneficial effects of the oat meal, and so the breakfast dish probably brings back old childhood memories for some. For some time now, the breakfast classic has been gaining popularity again and is finding its way onto the menus of hip restaurants and digital food blogs.
Nuts are excellent sources of nutrients – not only do they provide us with healthy fats, they also supply us with plenty of vitamins, minerals and trace elements. They should therefore not be missing in any nutritional plan. Nevertheless, many people label them as calorie bombs and avoid them in their diet in order to […]
As the main ingredient of muesli or porridge, oat flakes are an indispensable part of many breakfast tables. They are also an important ingredient in sports nutrition, for example in muesli bars. They are considered a superfood and since they do not have to be transported halfway around the globe.
Chia is technically called “Chia Salvia hispanica” and is, among other things, a “novel food”. In this article you will learn how this superfood affects our body and what makes chia seeds so healthy.
Whoever hears the word “superfood” is more likely to think of chia seeds, maca, physalis, barley grass or goji berries. Only rarely would oats be found on this list. Yet the grain is considered one of the healthiest cereals of all and is thus a real “bedrock” in healthy nutrition.
Do you like this post? Share it with friends:
Subscribe to our newsletter & get your 10% discount
Subscribe to the free Verival newsletter for regular updates on new products, ongoing offers and helpful nutrition and breakfast tips. You can revoke your consent to the receipt of the newsletter at any time.
Do you like this post? Share it with friends: