Carbohydrates make you fat? This statement is heard time and again when it comes to healthy eating. The explanation for this statement sounds logical. The body burns this nutrient for energy. If we omit it, the metabolism taps into our fat stores instead and the path to our desired weight is clear.
Is it really that simple? The answer is: yes and no. In the following, we will introduce you to the different types of carbohydrates. By the end, you will know which ones you should actually avoid and which ones are important for a balanced and healthy diet.
Carbohydrates – All you need to know about these energy suppliers
What are carbohydrates?
Carbohydrates are macronutrients. They are also known as saccharides and serve as an energy source for the body. Most of this energy is used for basic bodily functions. These include breathing, heartbeat, brain activity and metabolism. They are divided into three groups:
- Simple sugars (monosaccharides)
- Disaccharides
- Polysaccharides
Examples of simple sugars are glucose and fructose. It is found in fruit or honey. These carbohydrates contain only one sugar molecule. Disaccharides occur in the form of milk sugar (lactose) or refined sugar. They consist of two sugar molecules and are found in dairy products, biscuits or milk chocolate. Monosaccharides and disaccharides have a sweet taste.
Polysaccharides are also known as complex carbohydrates. These are made up of several molecules. Starch is the best-known example and is found in potatoes and rice. Oats, muesli, oat porridge and other wholemeal products also contain this neutral-tasting polysaccharide.
What are the benefits of carbohydrates?
The body breaks down carbohydrates into glucose molecules and releases them into the blood. This stimulates the cells to produce adenosine triphosphate (ATP). This molecule then releases energy that the body uses for various metabolic processes. Excess glucose is stored as glycogen in the liver or muscles and used when needed. This process has several positive effects.
Carbohydrates make you more powerful
Your body can also get its fuel from protein or fat, but these are harder to convert. Carbohydrates provide your body with the energy it needs faster. In addition, your body does not need oxygen for this process. For example, cells experience a lack of oxygen during intense exercise. If you are very active in sports, your performance during the training session is ensured.
Carbohydrates prevent the breakdown of your muscle mass
If you completely avoid this nutrient, your body will lack a direct source of energy and a corresponding depot. Instead, it will fall back on amino acids and break down muscle. This is not only relevant for people who exercise. In everyday life, muscles are used with every movement. A lack of muscle mass can make even a flight of stairs an ordeal for you. You should therefore not neglect to maintain it.
Good and bad carbohydrates – what you should know
The glycemic index (GI) indicates how quickly your body can channel the broken-down glucose into the bloodstream. The higher the index, the faster your body can process the food. Your blood sugar rises sharply and then falls rapidly. Your body reacts to this with ravenous hunger. You should therefore avoid products with a poor glycaemic index. As a guideline, a glycaemic index of over 70 are bad carbohydrates. Foods with a value of under 50 are considered good carbohydrates.
When do carbohydrates make you fat?
The German Nutrition Society recommends that 50 percent of your calorie requirement should be covered by carbohydrates. Each gram of carbohydrates has 4.1 kilocalories. Your calorie balance determines whether you gain or lose weight. If you burn fewer calories than you consume, you will gain weight and vice versa. Your level of physical activity also plays a role. In short, they make you fat if you consume too many calories from them.
How can I integrate carbohydrates into my diet in a targeted way?
Don't avoid them completely. Instead, they should become an integral part of your diet in the right type and quantity. The time of consumption is also important. Here is our little guide with answers to the three most frequently asked questions.
Which carbohydrates make you gain weight?
You should avoid mono- and disaccharides if you don't want to gain weight. They have a high glycaemic index and cause your blood sugar level to rise rapidly. This is because the body can process them directly. However, the effect quickly wears off. The subsequent ravenous appetite means that you will be eating again in a short time and consuming a lot of calories. Monosaccharides and disaccharides are found in white bread, cornflakes and chocolate bars.
These carbohydrates are not recommended for a healthy diet.
Polysaccharides are ideal for a balanced diet. Your body needs longer to break down the molecular chain. Your blood sugar level remains constant during the processing time. Foods with polysaccharides are also good sources of vitamins and minerals. Oats, cereals and wholemeal products fall into this category. All Verival mueslis contain healthy fibre. This keeps you full for longer and keeps your intestinal flora healthy.
When should I eat carbohydrates?
Our fruity Organic Berry Crunchy is perfect for a healthy breakfast. Go for a low-carb meal in the evening and enjoy a salad with protein from fish or meat. This way, your blood sugar won't fluctuate during the night and your body can focus on burning fat. The next morning, you can recharge your energy with fibre and superfoods. Just a small amount of our Organic Strawberry Chia Porridge gives you enough energy for a powerful start to the day.
Summary of whether carbohydrates make you fat
Not all carbohydrates deserve their reputation as fatteners. The key is to eat the right kind and in the right quantities. Integrate them into your diet in the morning to start your day full of energy. Avoid simple and complex sugars such as wheat rolls with jam or sweetened cornflakes. Instead, reach for our nutrient-rich unsweetened organic porridges or our organic chocolate crunchy for a gluten-free breakfast. This will keep you full for longer and enable your body to get the most out of the good carbohydrates.
