What are carbohydrates?

Carbohydrates are the collective name for sugars, starches and fibres, which are broken down into glucose in the body. The main function is mainly as an energy source for the body. When burning 1 gram of carbohydrate, 4 kcal of energy is provided. The body can store carbohydrates in the form of glycogen. The main storage locations are the liver and the muscles. When these stores are completely filled, the excess glucose will be converted into fat. We can divide carbohydrates into 3 groups

• Monosaccharides are the simplest molecules. Examples of these are glucose (or blood sugar), fructose (or fruit sugar), galactose (a derivative of lactose).
• Disaccharides are the combination of 2 molecules of monosaccharides. Examples of this are sucrose (fructose + glucose), lactose (= glucose + galactose) or maltose (= 2 x glucose)
• Polysaccharides are very large molecules (combinations of thousands of monosaccharides). Examples of these are starch (from plants), glycogen (found in muscles and liver) and cellulose (vegetable)

In general we can say that simple or fast sugars are found in fruit, honey, sweets, white bread, white rice, soft drinks while complex carbohydrates are mainly found in beans, potatoes, brown rice, ...

Glycemic Index

The glycemic index indicates how a certain carbohydrate affects the blood sugar level. Carbohydrates with a GI < 55 are absorbed and digested more slowly, causing the blood sugar level to rise more slowly. In this way, these complex carbohydrates provide long-lasting energy. Carbohydrates with a GI > 70 are absorbed very quickly in the body. The blood sugar level rises quickly. The pancreas will respond to this by producing insulin. Repeatedly eating fast sugars induces the frequent release of insulin. The body can become insulin resistant as a result. This can ultimately result in type II diabetes.

Tip: Choose especially carbohydrates with a low glycemic index (<55) if you want to lose weight. This group is also recommended for people with diabetes.