Carbohydrates are the body’s main source of energy and play a crucial role in energy supply and health.
Carbohydrates are a large group of organic compounds that contain carbon, hydrogen and oxygen. They serve as an important source of energy for our body. Carbohydrates are broken down into various simple sugars and serve as fuel for cells, especially the brain. These sugars are divided into three main categories: Sugars, starches and fiber.
1. Monosaccharides
Monosaccharides are the simplest forms of carbohydrates, consisting of just one sugar building block. These small, sweet molecules are easily absorbed by the body and serve as a quick source of energy. The three main types of monosaccharides are glucose, fructose and galactose.
1.1 Glucose: the energy booster
Glucose, also known as blood sugar, is the fuel for our body. This monosaccharide is broken down from more complex carbohydrates such as starch and glycogen and provides immediate energy. Our brain and muscles are particularly dependent on it to function properly. It is mainly found in bread and cereals, but also in various types of fruit.
1.2 Fructose: the natural sweetness
Fructose is the natural sugar found in fruit, honey and vegetables. This sweet compound has a higher sweetening power than glucose and has less of an effect on blood sugar levels. Fructose provides energy and contributes to the taste quality of fruit. Nevertheless, it is important to enjoy fruity treats in moderation, as excessive fructose consumption can be associated with health problems such as fatty liver, increased blood lipid levels, gout and obesity.
1.3 Galactose: the lactose companion
Galactose is found in milk and dairy products. Together with glucose, it forms lactose, the milk sugar. The body converts lactose into its components in order to use them. Galactose therefore plays a role in the energy production and metabolism of lactose. People with lactose intolerance have difficulty breaking down lactose, which can lead to digestive problems.
Conscious handling of simple sugars
- Prefer natural sources:
Get simple sugars from natural sources such as fruits and vegetables, which also contain fiber, vitamins and minerals. - Moderate consumption:
Enjoy sweets and processed foods with simple sugars in moderation to avoid excessive sugar consumption. - Glycemic index:
Pay attention to the glycemic index to understand the influence of simple sugars on blood sugar levels. This is because the glycemic index of a sugar or sugar alternative indicates how quickly our blood sugar level rises as a result of this sweetener. The glycaemic index can therefore be used to compare the effect of different sugar alternatives on blood sugar levels. A GI <50 is considered low and is therefore desirable in order to keep blood sugar levels as constant as possible.glucose, for example, has a glycaemic index (GI) of 100 and fructose has a GI of 25. normal household sugar is a combination of these two types of sugar and has a GI of 65.
The glycaemic index of sweeteners is determined by three aspects:- Amount of carbohydrates contained
- Type of carbohydrate
- Presence of other substances. One example of this is dietary fiber, which can slow down the digestion of carbohydrates (and thus have a positive effect on blood sugar levels).
2 Disaccharides
Disaccharides are a group of carbohydrates that consist of two simple sugar molecules linked together by glycosidic bonds and are found in many of our everyday foods. The most important disaccharides in our diet are sucrose, lactose and maltose.
Their main task is to supply our body with energy. Here, as with monosaccharides, it is best to obtain our disaccharides from natural sources such as fruit, vegetables and dairy products, as these contain additional nutrients such as vitamins and minerals, as fiber, for example, can slow down the digestion of carbohydrates (which has a positive effect on blood sugar levels).
It also makes sense to only consume diasaccharides in moderation, as the breakdown of disaccharides in the digestive tract produces monosaccharides, which are then used by the body as fuel. The specific enzymes required for the breakdown vary depending on the type of disaccharide.
2.1 Sucrose: The household sugar
Sucrose, also known as household sugar, is probably the best-known disaccharide. It consists of one molecule of glucose and one molecule of fructose. Sucrose is found in numerous foods, including sweets, cakes, pastries, fruit and even in our coffee. As sucrose is often found in processed foods, it is important to monitor sugar consumption to avoid excessive calorie intake and potential health risks.
2.2 Lactose: the milk sugar
Lactose is the disaccharide found in milk and dairy products such as yogurt and cheese. It consists of one molecule of glucose and one molecule of galactose. The breakdown of lactose requires the enzyme lactase, and people with lactose intolerance have difficulty producing sufficient amounts of this enzyme. They should therefore monitor their lactose intake and consider possible lactose-free alternatives in order to enjoy dairy products without digestive discomfort.
2.3 Maltose: the malt sugar duo
Maltose is the disaccharide consisting of two molecules of glucose. It is often formed in the production of beer during the brewing process and is also found in some cereal products.
3 Polysaccharide
The main types of polysaccharides in our diet are starch, glycogen and fiber. Polysaccharides are large molecules made up of many sugar units linked together. These linked units are also called „chains“ and can comprise hundreds to thousands of units. They are therefore the most complex forms of carbohydrates and play a crucial role in our diet, as starch and glycogen serve as long-term energy stores that can be converted into glucose when needed and thus serve as building blocks for a sustainable and long-term energy resource.Starch is the most important carbohydrate store in plants. In our diet, we find starch in foods such as cereals, pulses and potatoes. In the human digestive tract, starch is broken down into glucose, which is a long-lasting source of energy.
3.1 Starch
Starch is the most important carbohydrate store in plants. In our diet, we find starch in foods such as cereals, pulses and potatoes. In the human digestive tract, starch is broken down into glucose, which is a long-lasting source of energy.
3.2 Glycogen: The energy store in our muscles and liver
Glycogen is the storage form of glucose in the human body. It is mainly stored in the liver and muscles and serves as a quick source of energy when needed. A full glycogen store is therefore particularly relevant for athletes. They benefit from well-filled glycogen stores, as it is primarily glycogen that is used to generate energy during sporting activity and is therefore directly linked to optimum performance. A sufficiently full glycogen store can help the body to perform at a high level over a longer period of time. Insufficient glycogen storage, on the other hand, can lead to tiredness, exhaustion and reduced performance. To replenish our glycogen stores, we should make sure that we regularly include meat, fish and wholegrain products in our diet.
3.3 Dietary fiber: the digestive aid
Dietary fiber regulates blood sugar levels by slowing their rise and improving the insulin response. They also support healthy digestion by regulating intestinal activity and preventing constipation. They are primarily found in pulses, fruit, vegetables and wholegrain products. A diet rich in fiber also helps to generate a long-lasting feeling of satiety.
