Carbohydrates are found in many foods and determine our food.
Read here what distinguishes good carbohydrates from bad carbs.
Carbohydrates provide us and our body with a lot of energy
, especially for athletes, carbohydrates are very valuable.
However, when it comes to losing weight, carbs are often dismissed as the “bad guy”.
Surely everyone has heard or read something about the low-carb diet * in this context.
Yes, you have to differentiate between carbohydrates.
There are good carbohydrates and there are bad carbohydrates.
Here you can find out which foods are good for you and which carbohydrates you should avoid.
What are carbohydrates?
Carbohydrates are found in a large number of foods and are mainly associated with cereal products such as pasta.
In
addition to proteins and fats
,
carbohydrates are macronutrients
because they make up a large part of our diet.
Those who consume too few carbohydrates usually feel powerless and lacking in juice.
Carbohydrates only have a fraction of calories compared to fat, but they are very important for our energy, as they can be quickly absorbed into the cells via the blood.
Carbs are especially consumed for the brain and muscles, but what carbohydrates you consume plays a big role.
Also read:
Five snacks that simply melt your fat away in between.
Good carbs vs. bad carbs
Carbohydrates are made up of sugar molecules.
The
molecular chains play an important role
in whether carbohydrates are good or bad.
In general, the shorter these chains are, the simpler and worse the carbohydrates are.
Carbs with short molecular chains can be absorbed quickly, but they also cause blood sugar levels to rise sharply.
And blood sugar levels are known to lead to food cravings when they drop again.
Depending on the number of sugar building blocks,
carbohydrates are divided into three groups:
Simple sugars (monosaccharides):
Simple sugars are contained in grape sugar (glucose) and fruit sugar (fructose).
But types of fruit, honey and sweets also contain simple sugars.
They make blood sugar levels rise quickly and lead to food cravings.
Double sugar (Disaccaride):
household, milk and malt sugar contain double sugar.
This group of sugars also leads to a rapid rise in insulin levels.
Multiple sugars (polysaccharides):
The good carbohydrates contain multiple sugars, as these consist of longer whey chains.
Good carbohydrates can only be broken down slowly by our body, so they ensure a longer feeling of satiety.
The blood sugar level remains almost unaffected by multiple sugars, and there are no cravings.
Good and Bad Carbohydrates: The Food List
Good carbohydrates |
Bad carbohydrates |
Carbohydrates that are okay |
|---|---|---|
Potatoes / sweet potatoes |
White flour products |
Pasta and gnocchi |
Pumpkins |
Fast food |
shortbread |
Cereals and whole grains |
sweets |
beer |
Legumes and seeds |
sweet granola bars |
fruit yoghurt |
Mueslis without sugar |
Dried fruits |
Bananas, melons, mangoes |
oatmeal |
finished products |
Raisins |
Peas, beans, lentils |
sweetened juices |
Apple juice, orange juice |
Milk and soy milk |
sweet spreads |
Sports drinks |
Apples, pears, berries and kiwi |
||
Oranges, apricots, grapes |
When can I eat carbohydrates?
Nutrition experts agree, is that
after 17:00 hardly should eat carbs
. Since this cannot be fully implemented in reality, we speak of the classic low-carb diet, i.e. few carbohydrates. So do without the classic snack in the evening or the plate of pasta with a great sauce. Because the insulin level also plays a major role in the evening. In order to break down carbohydrates, the pancreas has to produce the hormone insulin. However, insulin is responsible for increasing blood sugar levels and thereby inhibiting fat burning. But this should actually run at full speed overnight. And so the carbohydrates go straight to the hips.
(pm) * Merkur.de is an offer from IPPEN.MEDIA.
Also interesting:
Sugar-free diet: How to lose weight quickly and healthily.
