© Polina Tankilevitch
Nuts barely raise blood sugar levels.
September 10, 2024
Jana Ackermann
Carbohydrates provide energy but are also considered fattening. Therefore, many opt for "low carb." What are good and what are less favorable carbohydrates? An expert explains.
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Carbohydrates are a central component of our diet and play an essential role as a primary energy source. Nevertheless, they have recently fallen into disrepute, particularly due to trends such as low-carb diets. But not all carbohydrates are equal. We take a look at the basic nutrient and reveal how "simple" and "complex" carbohydrates differ.
"Generally speaking, carbohydrates are organic compounds composed of carbon, hydrogen, and oxygen," explains Hannah Willemsen . She works as a certified nutritionist, author, and podcaster based in Berlin, specializing in gut health, hormone health, and sports nutrition. “Carbohydrates are among the so-called macronutrients, along with proteins and fats, that the body relies on.”
Our body converts carbohydrates into glucose (sugar), which then serves as fuel for cells, tissues, and organs. Especially the brain and muscles rely on a constant supply of glucose to function optimally. “Without an adequate amount of carbohydrates, there can be energy shortages, concentration difficulties, and drops in performance,” according to the expert.
© Pixabay
The sugar contained in honey consists mainly of the simple sugars fructose and glucose.
Carbohydrates can be roughly divided into two categories: “simple” and “complex” carbohydrates. “Simple carbohydrates consist of one or two sugar molecules and quickly enter the bloodstream,” says Willemsen. Examples include table sugar, fruit sugar (fructose), grape sugar (glucose), milk sugar, and honey. These carbohydrates often lead to a rapid rise in blood sugar levels, followed by a quick drop, which can lead to energy lows and cravings.
Complex carbohydrates, on the other hand, consist of longer chains of sugar molecules and take more time to digest. "They lead to a slower and more even rise in blood sugar levels."
Complex carbohydrates include whole foods like whole grains, legumes, vegetables, and starchy foods like potatoes. "These foods provide energy and nutrients, vital substances, and fiber that ensure healthy digestion and long-lasting satiety."
Healthy carbohydrates are found in whole grains like oatmeal, quinoa, whole grain bread, millet, buckwheat, fruits like apples or berries, vegetables, especially leafy greens, and legumes like lentils. "These foods are particularly valuable for health as they provide fiber, which promotes digestion and ensures long-lasting satiety."
Additionally, they are packed with vitamins and minerals , which are essential for various bodily functions. And last but not least: “They release energy more slowly, leading to stable blood sugar levels and minimizing energy fluctuations.”
© Polina Tankilevitch
Chocolate causes blood sugar levels to rise quickly.
Carbohydrates from refined sugars or white flour are also referred to as “empty calories” because they provide little to no nutrients and cause blood sugar levels to spike quickly. They are mainly found in sweets like chocolate and gummy bears, soft drinks and sweetened beverages, white bread, white rice, and pastries.
“These carbohydrates can lead to an increased risk of overweight, type 2 diabetes, and cardiovascular diseases,“ explains Willemsen. “However, only if they are consumed in large amounts and regularly.”
According to the nutrition expert, it’s all about balance: A piece of chocolate for dessert is perfectly fine if the rest of the diet is fresh, balanced, and varied. If the craving for a whole chocolate bar prevails, she recommends snacking on these types of carbohydrates together with proteins (e.g., nuts, Greek yogurt, quark, or a sugar-free protein shake) “because proteins keep blood sugar stable and can reduce negative symptoms such as cravings and energy fluctuations.”
Sure, sweets and the like are not health-promoting. When it comes to weight, carbohydrates also have the reputation of being fattening. This is based on the assumption that blood sugar and thus insulin levels influence fat storage and thus promote overweight. Many low-carb diets, such as the Glyx diet, the Montignac or Logi method, have in common that carbohydrates are considered worse the more they spike blood sugar levels.
After a very carbohydrate-rich meal, for example, spaghetti carbonara with white bread, blood sugar levels shoot up - and then drop sharply shortly after. So, after a short period of satiety, cravings occur. And this easily leads to continued eating or snacking.
Another reason why excessive carbohydrates can lead to overweight: The storage capacities of our liver and our muscles are limited. Glucose that can no longer be stored there is therefore converted into fat and then stored in fat deposits. In short: Carbohydrates, especially "empty" ones, can lead to overweight if consumed in excess.
© Eva Bronzini
Spinach contains healthy carbohydrates.
Low-carb bread, baking mixes, mueslis, or pizza: Supermarkets are full of reduced-carb products that want to make the low-carb diet appealing to us. "Low carb can be beneficial for certain groups of people," explains nutritionist Hannah Willemsen. "People with type 2 diabetes can benefit from a low-carb diet, as it can help better control blood sugar levels." For people with overweight, a low-carb diet can also be helpful in losing weight more easily.
But she also warns: "A reduction in carbohydrates is not suitable for everyone. Athletes who rely on a high energy intake, or people with certain health conditions, should only consider such a diet under medical supervision.”
Especially for women, a diet that significantly reduces carbohydrates can negatively affect the cycle. From a holistic perspective, no food group should be completely eliminated from the diet. Instead, focus on a balanced intake of nutrients rich in complex carbohydrates, protein, healthy fats, fruits, vegetables, legumes, as well as nuts and seeds.
Carbohydrate digestion begins in the mouth. When a starchy food is consumed, the salivary glands produce an enzyme that is immediately released into the mouth. It starts to digest the starch from the food.
If starchy food is not properly chewed and mixed with saliva, it cannot be thoroughly processed. The health benefit increases when we eat slowly and chew whole grains, potatoes, and similar foods thoroughly.
