Carbohydrates - a myth-ridden macronutrient that has its place in the diet

Previously, fats were considered the "evil of nutrition", but for the last few years, carbohydrates have reigned supreme on the list of nutritional demons. This essential macronutrient divides the public and experts into two different camps - some say they are a good part of the diet, while others attribute all sorts of health complications, weight gain and civilisation diseases to them. Well, yeah, but where is the truth then - the devil be damned, right? As with anything else in nutrition, nothing is just black or just white, and there is something true about every opinion. Since carbs are one of the biggest question marks that beginners in nutrition face, let's take a look at them together today and explain how they actually work and if we really need to be as scared of them as some articles tell us.

Theoretical window - what are carbohydrates and how are they divided?

Carbohydrates, or also carbohydrates or sugars, are one of the three basic macronutrients, along with protein and fat. Their energy is equivalent to 4.1 kcal per gram. Carbohydrates can be found in a wide range of foods - in side dishes such as pasta, potatoes, rice, cereals or pastries, in fruits, vegetables, confectionery but also in dairy products and legumes. This shows that each type of carbohydrate will have slightly different properties, functions and effects. By understanding the importance of the different types of carbohydrates and incorporating the appropriate types into your diet, carbohydrates can provide a range of health, weight loss and athletic performance benefits.

The basic building blocks of carbohydrates are oxygen, hydrogen and carbon, which bind to each other to form simple sugars such as glucose, fructose and galactose. These small molecules, also known as monosaccharides, combine to form larger and more complex compounds that we call disaccharides or polysaccharides. Complex carbohydrates, often referred to as the "good carbohydrates," are made up of long chains of polysaccharides. The basic division of carbohydrates is therefore into simple and complex.

Simple carbohydrates include two groups - monosaccharides and disaccharides, which are often collectively referred to as sugars. The most important monosaccharide is glucose, which circulates in the blood and serves as a source of energy for red blood cells and the central nervous system. The monosaccharide group also includes fructose, which is mainly found in fruits. The last monosaccharide is galactose, which is part of the disaccharide lactose. Among the disaccharides is maltose (malt sugar), which is naturally formed during the germination of barley, but is also produced in the human body as a by-product of the digestion of starches. This group also includes lactose (milk sugar), which is found in dairy products and milk itself. The last representative is sucrose (beet sugar), the classic white sugar as we know it. In addition to table sugar, other sweeteners such as honey, maple syrup, agave nectar and molasses fall into this category. Contrary to popular belief, simple carbohydrates don't have to be strictly eliminated from our diet (especially fruit, but we'll get to that), but it's definitely a good idea to keep their intake under control and they shouldn't dominate our diet.

The second group of carbohydrates are complex carbohydrates, also known as polysaccharides. Unlike simple carbohydrates, complex carbohydrates often contain fibre, which means they are released into the bloodstream more slowly and are therefore a longer-lasting source of energy. This group includes mainly cereals and their products - wheat, barley, rye, rice, but also buckwheat, quinoa and other supplements. Polysaccharides also include starches, such as those found in potatoes, and fibre, which is a very important part of the diet. It has the ability to slow down the digestive process, so that by eating it we can stay fuller for longer. In addition, it also has a beneficial effect on the intestinal biome and is a key ingredient for proper digestion. Fiber is found in whole grains, fruits, vegetables, legumes, nuts and seeds.

Main functions of carbohydrates

Like other nutrients, carbohydrates have an essential role in the body. So let's explain the functions that carbohydrates perform in the body, so that you can understand why carbohydrates are such an important part of your diet and not to be feared.

A major source of energy and other important nutrients

The primary function of carbohydrates is to provide energy for the body. Complex carbohydrates are broken down by the body into simple sugars that are stored in cells and then used by the body to produce energy. In addition, glucose acts as the primary form of energy in the brain to support healthy cognitive function. Carbohydrates are also very important for athletes, especially those who train for long periods of time or at high intensity. Yes, of course, the body can use fats and proteins as energy, but carbohydrates have a slight advantage in terms of their ability to convert to ATP (energy source). Carbohydrates are the only energy source that may or may not have oxygen to activate, so they are a more primary energy source during strenuous exercise.

In addition to energy, carbohydrates are also a source of important micronutrients such as vitamins and minerals. In addition to fiber, carbohydrate foods contain other essential substances that the body needs for optimal health. Of course, all the time we are still talking about carbohydrates that are suitable for a healthy lifestyle - that is, complex carbohydrates, fruits and vegetables, not cookies, ice cream and donuts.

Carbohydrates for good mood and concentration

As mentioned, carbohydrates, especially then glucose, is also the main fuel for our brain. In addition to being important for the brain, they also increase the production of serotonin, a hormone that helps regulate our moods and is also often a major factor in stimulating feelings of happiness and well-being. Research suggests that excessive carbohydrate restriction can have a negative effect on mental health and mood, among other things. People who have long-term carbohydrate deficiencies are more likely to be irritable, moody, have difficulty concentrating and sleeping, and are also more likely to suffer from anxiety, headaches or depression.

Support in fat reduction

And now we come to the point you've all been waiting for. Yes, even carbohydrates in the right form and adequate amounts can be part of a fat reduction diet. Although carbs have a reputation for being "unhealthy" and fat tire causing demons, this doesn't have to be the case at all. Fibre-containing carbohydrates such as whole grains, pulses, fruits and vegetables are particularly suitable when it comes to weight loss. This is because, due to their fibre content, they move through the digestive tract more slowly, the energy from them is released gradually, and this helps to prolong the feeling of satiety. Of course, it is also important to supplement carbohydrates with other macronutrients - especially protein - to enhance the satiating effect.

Carbohydrates are therefore not a dietary demon that automatically makes you gain weight - weight gain is never caused by one particular macronutrient, but by an overall excess of calories, no matter where the calories come from. If we go to extremes, we can gain weight even after a salad if we simply eat too much of it. So it is the calorie surplus that is to blame for the weight gain, not the carbohydrate consumption. There is also a problem when all of our carbohydrate intake consists of sweets, bakery products, sweetened sodas and refined sugars. However, if we choose our sources wisely and adjust the amount to our needs, then carbohydrates are a wonderful aid to a healthy diet even when trying to reduce body fat stores. They are then especially important for athletes, who really should not underestimate their intake.

Carbohydrates for a healthy heart

Carbohydrates can help promote heart health and reduce the risk of heart disease. Soluble fibre in particular has been shown to reduce levels of total and 'bad' LDL cholesterol, both major risk factors for the development of heart disease.

There is no such thing as a carbohydrate - which carbohydrates should dominate your diet?

It's important to remember that not all carbohydrate sources are the same. Most of the benefits described are associated with the consumption of complex carbohydrates and fibre, whereas refined carbohydrates typically lack higher nutritional value and are associated with an increased risk of developing inflammation, insulin resistance, high blood sugar and elevated triglyceride levels. Consuming excessive amounts of added sugar can also cause many negative side effects.

It is therefore important to choose carbohydrates that are high in fibre and rich in other nutrients. Carbohydrates play an important role in the body, but not all carbohydrate-containing foods are equally beneficial. Choosing appropriate high-fibre sources is essential to maximise the potential health benefits of carbohydrate consumption. So, aim for complex sources in your diet - potatoes, cereals, whole grain breads, cereals, buckwheat, quinoa, and also don't forget to get enough fruits and vegetables. Although fruit is a source of simple sugars, it also contains a variety of vitamins, minerals and fibre, so it can be considered a nutritionally valuable food compared to quinoa.

On the other hand, limit your intake of refined sugars, which are found in sodas, sweet bakery products, sweet chocolates, candy bars, but can also often be found where we wouldn't expect them. Sometimes they are in yoghurt or other processed foods. So always read the ingredients carefully before you buy them and don't buy anything where sugar comes first. One more thing to mention here - sugar is often disguised in processed products by another name - maltodextrin, caramel, invert sugar, corn syrup, molasses, etc. Also, beware of alternative sweeteners such as honey, various syrups (e.g. agave or coconut syrup), and would-be healthy variants of sugar such as coconut or cane sugar, as these are still just sugar. The problem is not so much sugar per se, but the fact that its consumption is increasing year after year and is becoming too significant a part of our diets.

Excessive consumption of refined sugars poses several health risks - the development of diabetes, high blood pressure, high cholesterol, irritable bowel syndrome and other diseases of civilisation, obesity and an increased risk of developing various heart diseases. Sugar is very easy to get addicted to, so it can be really difficult for many people to limit their intake, but remember that it really doesn't do much for your health. At the same time, I'm not saying that you have to strictly cut out everything that contains sugar - there's no way, especially if you're active, a little sugar won't do you much harm. But we're getting to the point - the difference between a drug and a poison is always just the amount.

Okay, but how much carbohydrate should I actually eat?

I'd really like to answer that, but I can't. The optimal intake of carbohydrates, like the intake of other nutrients, is completely individual and in fact is perhaps the most individualized dietary item ever. It depends on your physical disposition, your daily activity, the frequency and intensity of your workouts, your goals, your genetic predispositions, as well as your own preferences and requirements. According to general recommendations, carbohydrate intake should be between 30 and 55% of total daily intake. Of course, various diseases, such as diabetes, also play a role, where it is advisable to moderate carbohydrate intake.

Of course, it's not just the quantity that matters, but also the quality and the sources you take in. The bulk of your intake should consist of complex carbohydrates such as rice, flakes, quinoa, sweet potatoes, buckwheat, bulgur, couscous, whole grain breads, legumes, fruits and also vegetables. On the other hand, refined sugars should be minimally represented in the diet. Moreover, complex carbohydrates contain fibre, which affects satiety, so a reasonable amount of carbohydrates will help us to stay full for a longer period of time, and this is not only a very desirable effect when reducing weight. Less hunger, better performance, more concentration and a good amount of energy sounds like the ultimate win-win strategy, doesn't it?

What to take away from the article?

Carbohydrates are the modern demon of nutrition and many diets restrict or even eliminate them from the diet completely. Many beginners in nutrition therefore consider them bad and are afraid of eating them. Too much restriction or complete elimination of carbohydrates is really not necessary for fat reduction - in fact, fat stores are caused by an overall excess of calories, not just carbohydrate consumption. Carbohydrate sources - especially those that are high in fiber - are a much desired part of a balanced diet and help produce good bacteria in the gut microbiome, which contributes to good digestion, a stronger immune system and overall health. Carbohydrates are also an important source of energy for both the body and our brain. Today, we took a quick run through what carbohydrates actually are, what benefits they have for us, and most importantly, we explained that there's no reason to be afraid of eating them.

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