© Polina Tankilevitch
Nuts barely cause the blood sugar level to rise.
September 10, 2024
Jana Ackermann
Carbohydrates provide energy but are also considered fattening. That's why many opt for "low carb." What are good carbohydrates, and which are less favorable? An expert explains.
Find a DoctorSearch the network for suitable specialists and contact them directly
Carbohydrates are a central component of our diet and play an essential role as a primary energy source. However, they have come under criticism in recent years, particularly due to trends like low-carb diets. But not all carbohydrates are the same. We take a look at this key nutrient and explain how "simple" and "complex" carbohydrates differ.
“Generally speaking, carbohydrates are organic compounds made up of carbon, hydrogen, and oxygen,” explains Hannah Willemsen . She works as a certified nutritionist, author, and podcaster from Berlin, specializing in gut health, hormone health, and sports nutrition. “Carbohydrates, along with proteins and fats, are among the so-called macronutrients 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 a lack of energy, concentration difficulties, and performance drops,” says the expert.
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 result in energy slumps and cravings.
Complex carbohydrates, on the other hand, consist of longer chains of sugar molecules and take longer to digest. “They lead to a slower and more even rise in blood sugar levels.”
The category of complex carbohydrates includes whole foods like whole grains, legumes, vegetables, and starchy foods like potatoes. “These foods provide energy as well as 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, in vegetables, especially in green leafy vegetables, as well as in legumes like lentils. “These foods are particularly valuable for health as they provide fiber, among other things, that promote digestion and ensure long-lasting satiety.”
Additionally, they are packed with vitamins and minerals , which are essential for various body functions. And last but not least: "They release energy more slowly, leading to stable blood sugar levels and minimizing energy fluctuations."
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 rise 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, this is only the case if they are consumed in larger quantities and regularly.”
According to the nutrition expert, it’s all about balance: A piece of chocolate for dessert is completely fine if the rest of the diet is fresh, balanced, and varied. If the craving for a whole chocolate bar does take over, she recommends snacking on these types of carbohydrates along with proteins (e.g., nuts, Greek yogurt, quark, or a sugar-free protein shake), "since proteins help keep blood sugar stable and can reduce negative symptoms like 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 the more carbohydrates raise blood sugar levels, the worse they are considered.
After a very carbohydrate-rich meal, for example, spaghetti carbonara with white bread, blood sugar levels shoot up – and then quickly drop off. After a short phase of satiety, cravings thus occur. And this easily leads to continued eating or snacking.
Another reason why carbohydrates in excess can lead to overweight: The storage capacities of our liver and our muscles are limited. The glucose that can no longer be stored there is therefore converted into fat and then stored in fat depots. In short: Carbohydrates, especially "empty" ones, can lead to overweight in excess.
Low-carb bread, baking mixes, mueslis, or pizza: Supermarkets are full of carbohydrate-reduced 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." A low-carb diet can also be helpful for overweight individuals to lose weight more easily.
But she also warns: "Carbohydrate reduction is not suitable for everyone. Athletes who rely on high energy intake or people with certain health conditions should only consider such a diet under medical supervision."
A diet that is very low in carbohydrates can negatively affect the cycle, especially for women. From a holistic perspective, no food group should be completely eliminated from the diet; instead, one should aim for 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 oral cavity. It begins to digest the starch from the food.
If the starchy food is not chewed properly and not properly mixed with saliva, it cannot be thoroughly mixed with the saliva and therefore cannot be optimally processed. The health benefit increases if we eat slowly and chew whole grains, potatoes, and the like thoroughly.
Oliver Lüder
