What are the different carbohydrates in vegetables

Carbohydrates - the energy suppliers

Carbohydrates, along with fats and proteins, are one of the main sources of energy for your body. The brain in particular covers its energy requirements primarily through this. In our article you will learn how important carbohydrates are and why you should never go without them.

What are carbohydrates?

At least half of your daily calorie requirement, you should therefore take in carbohydrates. They are mainly found in plant-based foods such as pasta, potatoes, fruit and vegetables, but also in some animal food sources such as milk.

Based on the composition and effect on your body, a distinction can be made between different types of carbohydrates: Single, double and multiple sugars.

Simple sugars (monosaccharides)

Simple sugar consists of onlya sugar moleculee.g. glucose and fructose, better known as glucose and fructose. Glucose leads to a rapid rise in blood sugar levels and thus quickly to new energy. It is found in fruits, honey and sweets, for example.

Double sugar (disaccharides)

Double sugars are made up of two sugar molecules, e.g. milk sugar (lactose), cane sugar, beet sugar and table sugar. Dairy products, but also sweet foods such as chocolate, jam and biscuits contain a particularly high amount of single and double sugars.

Sucrose

When sugar is mentioned, it is usually about sucrose in the form of crystal, household and cane sugar. As an essential sweetener in your diet, it consists of a molecule of glucose and fructose linked together. Sucrose occurs naturally, e.g. sugar beet, sugar cane and fruits.

lactose

Lactose consists of a galactose and a glucose molecule and is produced in the mammary glands of mammals. This is why lactose is found in our diet in milk and dairy products. Today, lactose is often discussed in connection with an intolerance. In most cases, there is a deficiency in the lactose-splitting enzyme lactase. Learn more about it in our article about eat lactose-free.

Maltose

Disaccharide, which is rarely naturally found in foods. Often produced when food is sprouted

Oligosaccharides

Oligosaccharides consist of 3 to 5 linked monosaccharides, which are found in particular in sprouted or fermented foods. Srachynose and raffinose belong to the oligosaccharides and can be found, for example, in sugar beets and legumes. Indigestible for the human body, they are converted by intestinal bacteria.

Polysaccharides

Polysaccharides are also usedcomplex carbohydrates called because they consist of 10 or more molecules. Your body needs more time to break them down, which is why your energy supply lasts longer, so polysaccharides should make up the largest proportion of carbohydrates ingested.

It can be found in oat flakes, rice and potatoes, for example. Multiple sugars also provide you with important vitamins and minerals. Are a special shapeFiber, which are mainly found in whole grain products.

Strength

Starch occurs naturally in the chloroplasts of leaves, fruits, tubers and seeds. The potato tuber has a very high starch content.

Glycogen

Glycogen is a component of animal sources. For example, it occurs in the liver and muscles.

cellulose

Cellulose is the best-known polysaccharide and primarily fulfills its function as a component of the plant cell walls.

In ourProtein granolawe combine important fiber and complex carbohydrates without added sugar. Chopped dates ensure a natural sweetness and contain vitamins B and C. De-oiledFine soy flakes provide you with valuable protein. Create the perfect one with our protein muesli nowBasis for a successful day!

For protein muesli

Carbohydrates Table: Carbs in Food

Food

Carbohydrates per 100 g
sugar99.8 g
Basmati rice78.0 g
Pasta (durum wheat)73.0 g
millet68.8 g
Quinoa62.0 g
oatmeal58.7 g
Red lenses50.0 g
banana20.0 g
grapes15.6 g
Potatoes14.6 g
Apple14.6 g
Hokkaido pumpkin12.6 g
Watermelon 8.3 g

The grain makes the difference

Not all rice is created equal.When it comes to carbohydrates, you should always make sure to use the whole grain variety. A wheat kernel consists of 3 parts: the fruit and seed husk as the covering of the kernel, the germ and the endosperm.

Most of that contained in a grain is in the peel of the fruit and seedMinerals and fiber contain. The seedling is, so to speak, the embryo of the future wheat plant. It contains theMain part of the total protein of a grain. The endosperm forms the largest part. Are in it almost 100% strength contain.

If the shell parts are strictly separated from the endosperm when processing the grain into flour, the result is light-colored flour. Whole grain flour, on the other hand, contains the whole grain. To as many as possibleMineral and fiberyou should therefore take care tocomplex carbohydrates in the form of whole grains to fall back on.

Good and bad carbohydrates are often used in this context. Whole grain varieties are known as good carbohydrates. The reason for this is that the whole grain is more nutritious and at the same time is digested more slowly.

Bad carbohydrates, on the other hand, are mainly composed of single and double sugars. These can be used more quickly by the body and thus have a stronger influence on the blood sugar level. Single and double sugars are not bad for us per se. Here, too, the dose makes the poison. Simple sugars can provide quick energy, which can also help directly after exercise, for example.

In our carbohydrate table we show you how you can replace bad sources of carbohydrates with good whole grain alternatives.

Carbohydrate Alternatives: Good and Bad Carbohydrates List

foodWhole grain variant
Toast bread / white bread rollsWholemeal bread / dark rolls
White riceBrown rice
Conventional pastaWhole wheat pasta
PotatoesSweet potatoes
cornflakesoatmeal

How many carbohydrates a day?

The German Nutrition Society generally recommendsmore than 50% of the energy intake comes from carbohydrates to cover. So that you know how much that is, you should get yoursBasic and service turnover know. Experiencehere, how your calorie consumption is made up. Basically, the more you movet,the higher your daily calorie requirement is. Watch out for carbohydrates in the form of fruit and vegetablesto take to you. We recommend at least 5 servings a day.

If you want to lose weight is onelow carbohydratenutrition makes sense. The high-calorie carbohydrates need to be replaced with high-quality protein sources. For optimal success you can now with ourfree body checkCalculate your BMI and define your goals based on it. In addition, you will receive individually tailored nutrition and training tips.

When consuming carbohydrates, you should make sure that you are low in monosugar, double sugar and more complex carbohydrates, i.e. foods with a low glycemic index.

TheGlycemic Index is how quickly a food causes your blood sugar level to rise. In addition to whole grain products, fish, meat, vegetables, lettuce, nuts and legumes also have a low glycemic index.

When to eat carbohydrates - Carbohydrate timing

Basically, you can eat carbohydrates whenever you want. To achieve your individual goal is more like thatcorrect calorie intake decisive. In addition to carbohydrates, proteins and fats are other sources of energy. 1 g protein and 1 g carbohydrates have 4.1 kcal. 1 g fat has 9.3 kcal. Depending on which goal you are pursuing, the following should be taken into account:

  • To lose weight, eat fewer calories than you use!
  • To gain weight, eat more calories than you use!
  • To maintain your weight, eat as many calories as you burn!

In our Articles on healthy eatingyou will learn more about the different energy suppliers and explain how to eat healthily.

In combination with your training you can get the maximum out of the energy supplier.Before the sports session Supplied carbohydrates are used to cover the acute energy requirement during training instead of being stored in the depot fat.Long chain carbohydrates, like whole wheat pasta, you shouldabout 2 hours before training take to you. Short chain carbohydrates, like a banana, can be converted into energy and by the body more quicklyup to 20 minutes before training to be consumed.

After training the carbohydrates are used to regenerate muscle and liver stores (glycogen) instead of being stored in the depot fat. Also suitable for this short-chain carbohydrates in combination with high-quality proteins, for example in the form of a protein shake. For ourWhey protein we only use milk from grazing cows.

Why athletes eat a lot of rice

If you do a lot of exercise, you have onehigher need for carbohydrates. This is because the body needs more energy as part of the greater exertion. Carbohydrates are the number 1 source of energy and give you power. Justbefore competitions, heavy loads and after intensive training sessions we recommend a high-carbohydrate diet to replenish your energy stores.

Increase in body fat - carbohydrates wrongly demonized

It is not necessarily the carbohydrates that make you fat.Are you ingesting more carbohydrates than you need from your diet?, the excess sugar is stored in your muscles in the form of glycogen. Your body can fall back on this supply of energy if you need more energy than you took in through food. However, if the glycogen stores in your muscles are always full because you consistently consume too many carbohydrates, theexcess energy is converted into fat and you gain weight.So if you disregard your calorie balance, it can lead to an increase in body fat.

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