Carbohydrates
Why do we need carbohydrates?
Long-chain and short-chain carbohydrates
However, not all carbohydrates are the same. There are short-chain and long-chain carbohydrates, often referred to as “fast” and “slow” energy.
What are short-chain carbohydrates?
Short-chain carbohydrates are found in sugar, sweets, lemonade, and white bread. They enter the bloodstream very quickly, causing blood sugar levels to rise rapidly and providing short-term energy, but they also cause blood sugar levels to drop just as quickly. These ups and downs lead to cravings, energy slumps, and, in the long term, metabolic overload.
What are long-chain carbohydrates?
Long-chain carbohydrates, on the other hand, such as those found in whole grain products, legumes, vegetables, or potatoes, are digested more slowly and provide energy evenly over a longer period of time. They keep you feeling full longer and keep your blood sugar stable, which is much healthier for the body.
Are carbohydrates healthy?
The answer is yes, if you choose the right ones. Carbohydrates are a vital part of our diet, but quality is key. Whole grain bread, oatmeal, lentils, and vegetables are good sources of carbohydrates because they not only provide energy, but also contain plenty of fiber, vitamins, and minerals. On the other hand, highly processed carbohydrates such as soda, pastries, and ready-made products are not very healthy because they are high in calories but low in nutrients. It is particularly beneficial to eat carbohydrates together with protein or healthy fats, such as fish, nuts, or avocado. This causes blood sugar to rise more slowly and remain more stable.
| Category | Properties | Typical foods |
| Fast carbohydrates (short-chain) |
|
Sugar, honey, soda, white bread, toast, cornflakes, candy, cake, ripe bananas, grapes, watermelon |
| Slow carbohydrates (long chain) |
|
Whole grain bread, oatmeal, brown rice, quinoa, lentils, beans, chickpeas, potatoes, sweet potatoes, broccoli, carrots, apples, berries, oranges |
How many carbohydrates do I need per day?
The amount of carbohydrates that is appropriate per day depends greatly on individual lifestyle. People who exercise a lot need more energy and also benefit from a higher carbohydrate intake. On the other hand, those who do not get much exercise or struggle with obesity and blood sugar problems should reduce their intake. Nutrition experts generally recommend that around 40 to 55 percent of daily calories come from carbohydrates, with the emphasis on healthy choices.
