Are carbohydrates good or bad?

There is no general answer to this question. As explained above, carbohydrates differ in their structure and properties. Depending on physical composition and activity as well as individual goals, different types of carbohydrates are better or worse at certain times. But above all, they are one thing: necessary. Carbs are friends and an essential part of a balanced diet.

Together with protein and fat, carbohydrates form the infernal trio of macronutrients. These are the nutrients that supply our body with energy and are necessary for the maintenance, development and smooth functioning of all bodily functions. Carbohydrates play a particularly important role in this.

What functions do carbohydrates fulfill in our body?

The main task of carbohydrates is to supply our body with energy. For some cells, saccharides (more precisely the simple sugar glucose) are even the only usable source of energy: a sufficient supply of carbohydrates is essential for brain and nerve cells, kidney marrow and red blood cells. They also serve as building materials for our connective tissue and cell membranes.

Indigestible polysaccharides (dietary fiber) are of particular importance. They stimulate our chewing activity and digestion, ensure a lasting feeling of satiety, are involved in the binding of bile acids and thus the regulation of cholesterol levels and ensure slow absorption of carbohydrates into the blood. This balances our blood sugar levels, which leads to a constant energy level and long-term physical and mental performance.

However, carbohydrates not only provide immediate energy, but can also be converted into storage. In the short term, they are stored in muscles and the liver in the form of glycogen. If the glycogen stores are full and we consume too many carbohydrates over a long period of time, these are converted into fat deposits for long-term storage of energy reserves.[4] But how many carbohydrates are too many?

How many carbohydrates per day do I need? (Carbohydrate calculator)

How much carbohydrate you need per day depends on your general energy requirements. This in turn is made up of various factors such as height, weight, age, gender and activity level. It is generally recommended that over 50% of the daily energy requirement should be covered by carbohydrates.4 With a daily requirement of 2,200 kcal, this means that over 1,100 kcal should be consumed through carbohydrates. This corresponds to around 270 g. This calculator gives you an estimate of how much carbohydrate you should consume per day based on your individual body composition. For an exact calculation, however, you should determine your individual energy requirements. We explain how this works step by step in our article on fat burning.

Do carbohydrates make you fat?

In short: No. A long-term surplus of energy (= calories) causes us to put on weight, not a single nutrient. This means that if you eat more calories than you consume over a long period of time, your weight will increase. It is not the carbohydrates that are to blame, but an excess of energy.

Carbohydrate calories - what you need to know

Have you ever wondered how many calories carbohydrates contain? It's not as many as you might think: burning one gram of carbohydrates provides 17 kJ (that's 4.1 kcal). This means that carbs provide the same amount of energy per gram as protein and far less than fat (9.3 kcal).[5] Carbohydrates - especially in their complex form - are an important source of energy and an essential part of a balanced diet.

Here we explain everything you need to know about healthy carbohydrates in your everyday life.

Which carbohydrates should I eat?

You should consume two thirds of the carbohydrates you need each day in the form of polysaccharides. You can find these in wholemeal products, potatoes, vegetables and pulses, for example. The remaining third can be supplied by single or double sugars from fruit and sweets. It is also recommended to cover a maximum of 10% of your daily energy requirements with industrial sugar and to consume at least 30 g of fibre per day.[6] Fibre is mainly found in wholegrain products, fruit, vegetables and pulses.

Which carbohydrates are contained in which foods?

Where are there lots of carbohydrates, where are good carbohydrates and are there foods without carbohydrates? In our carbohydrate list you will find an overview of the most important foods that provide you with carbs

Carbohydrate food overview

Rich in healthy carbohydrates (polysaccharides and fiber)

• Wholemeal products
• vegetables
• Legumes
• Fruit

You should cover at least ⅔ of your daily carbohydrate requirement with these products.

Rich in fast carbohydrates (simple and double sugars)

• Fruit (especially dried fruit)
• Milk and dairy products
• honey

You should cover a maximum of ⅓ of your daily carbohydrate requirement with these products.

Rich in industrial sugar

• sweets
• Cakes and pastries
• soft drinks
• Ready meals and junk food

You should cover a maximum of 10% of your daily carbohydrate requirement with these products.

When should I eat carbohydrates?

That depends very much on your goals. If you want to maintain or gain weight, you should make all your meals as balanced as possible. This means: at least 50% carbohydrates, approx. 30% fat and 10-20% protein.[7] If you want to lose weight or reduce body fat, it can make sense to reduce the 'carbohydrate window'. You can do this by avoiding carbohydrates either in the morning or in the evening. This empties the carbohydrate stores in your body and you burn fat if you are in a calorie deficit.

Here we explain the most important facts about the interplay between carbohydrates, sport, regeneration and muscle building.

Carbohydrates before training

Eating fast carbohydrates (= single or double sugars, e.g. in the form of fruit) shortly before training gives you quickly available energy. However, this is also quickly used up again. Before longer training sessions, we recommend complex carbohydrates, which are stored as glycogen in your muscles and then used as an energy source. Eating a carbohydrate-rich meal (such as pasta, rice or potatoes) 1.5-2 hours before exercise provides you with optimal power for prolonged or intensive training[8].

Carbohydrates after training

Immediately after training, your muscles start their regeneration. This primarily means that the glycogen stores are replenished. What do we need for this? That's right, carbohydrates - in a form that is available as quickly as possible. Monosaccharides and disaccharides are therefore the ideal post-workout snack. To speed up their absorption, you can also consume them in liquid form, for example as a smoothie or shake[9].

Carbohydrates for muscle building

Protein is often cited as the most important macro-nutrient in connection with muscle building. This is justified, but it is by no means the whole story. In order to build muscle, all of the following three factors are necessary:

Positive energy balance + strength training

The basic prerequisite for building muscle is a positive energy balance. This means that you need to consume more calories than you burn. The surplus energy is then converted into muscle when combined with strength training. Carbohydrates are an important source of this necessary energy.

Adequate supply of protein

Yes, the highly praised protein plays a central role in muscle building. This is because the amino acids contained in protein are the most important building blocks of our body cells.[10] Nevertheless, they alone are not enough to build muscle.

Adequate supply of carbohydrates

Carbs are friends! This is especially true for muscle building. They are not only an important source of energy, but also provide the glucose that is essential for building and regeneration. In addition, the insulin released during the digestion of carbohydrates is the most important anabolic (= muscle-building) hormone. This substance is what makes the transport of protein into the cells and the resulting muscle building possible in the first place[11].

What does my body use as fuel when I eat too few carbohydrates?

With a balanced calorie intake, your body draws its energy from the food you eat. In addition to carbohydrates, proteins and fats provide energy. So if you reduce the amount of carbohydrates in your diet but continue to eat the same number of calories, you will replace the energy from carbohydrates with protein and/or fat. These then serve as fuel for your body.

The situation is slightly different with a calorie deficit. If you take in less energy from food than you burn, your body will draw on its stored energy reserves. In the short term, these are the glycogen stores in your muscles and liver. Once these have been used up, the body begins to burn the long-term stores (= fatty tissue) to generate energy[12].

Carbohydrates are an essential part of a balanced diet. They fulfill important functions in the body and are the only source of energy for the brain and nerve cells. Carbohydrates are divided into three groups according to their chemical structure: Monosaccharides, disaccharides and polysaccharides. Monosaccharides and disaccharides provide quick energy, while polysaccharides ensure longer satiety and a stable blood sugar level.