Carbohydrates: Which are healthy, which are bad?

Carbohydrates are a central part of our diet and play an essential role as a primary energy source. Nevertheless, they have increasingly come into disrepute in recent years, especially due to trends like low-carb diets. But not all carbohydrates are the same. We take a look at the basic nutrient and explain how "simple" and "complex" carbohydrates differ.

What are carbohydrates?

"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, hormonal health, and sports nutrition. “Carbohydrates, along with proteins and fats, are among the so-called macronutrients that the body depends on.”

Our body converts carbohydrates into glucose (sugar), which then serves as fuel for cells, tissues, and organs. Especially the brain and muscles depend 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,” says the expert.

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The sugar contained in honey consists mainly of the simple sugars fructose and glucose.

The difference between “simple” and “complex” carbohydrates

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 quick rise in blood sugar levels, followed by a rapid decline, which can lead to energy slumps and cravings.

Complex carbohydrates, on the other hand, are made up of longer chains of sugar molecules and take more time to digest. “They result in a slower and more even rise in blood sugar levels.”

The category of complex carbohydrates includes whole foods such as whole grains, legumes, vegetables, and starchy foods like potatoes. “These foods provide energy as well as nutrients, vital substances, and dietary fiber, which ensure healthy digestion and long-lasting satiety.”

What contains healthy carbohydrates?

Healthy carbohydrates are found in whole grains such as oats, quinoa, whole grain bread, millet, buckwheat, fruits like apples or berries, in vegetables, especially in leafy greens, as well as in legumes like lentils. “These foods are particularly valuable for health because they provide dietary fiber, among other things, 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 a stable blood sugar level and minimizing energy fluctuations.'

© Polina Tankilevitch

Chocolate causes blood sugar levels to rise quickly.

What are 'empty' carbohydrates?

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, only when consumed in large quantities 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 does prevail, she recommends snacking on these types of carbohydrates together with proteins (e.g., nuts, Greek yogurt, curd cheese, or a sugar-free protein shake) 'because proteins keep blood sugar stable and can reduce negative symptoms such as cravings and energy fluctuations.'

Do carbohydrates make you fat?

Sure, sweets and the like are not health-promoting. But when it comes to weight, carbohydrates also have the reputation of being fatteners. This is based on the assumption that blood sugar and thus insulin levels influence fat storage and thus favor overweight. Many low-carb diets, such as the Glyx diet, the Montignac or Logi method, share the view that the more carbohydrates drive up blood sugar levels, the worse they are considered.

After a very carbohydrate-rich meal, such as spaghetti carbonara with white bread, blood sugar levels shoot up – and then fall steeply shortly afterward. So after a short phase of satiety, cravings develop. And this easily leads to further eating or snacking.

Another reason carbohydrates in excess can lead to obesity: 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 deposits. In short: Carbohydrates, especially 'empty' ones, can lead to obesity if consumed in excess.

© Eva Bronzini

Spinach contains healthy carbohydrates.

How healthy is low carb?

Low-carb breads, baking mixes, cereals, or pizzas: Supermarkets are full of reduced-carbohydrate products that aim 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 may benefit from a low-carb diet as it can help better control blood sugar levels.' A low-carbohydrate diet can also be helpful for people with overweight to lose weight more easily.

But she also warns: 'Reducing carbohydrates 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.'

Especially for women, a diet that is very low in carbohydrates can negatively affect the menstrual cycle. From a holistic perspective, you should therefore not completely eliminate any food group from your diet, but instead focus on a balanced nutrient intake that is rich in complex carbohydrates, proteins, healthy fats, fruits, vegetables, legumes, as well as nuts and seeds.

Tip at the end

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 starchy food is not chewed properly and not properly salivated, it cannot be thoroughly mixed with saliva and, consequently, cannot be optimally processed. The health benefit increases if we eat slowly and chew whole grains, potatoes, and the like thoroughly.