What is high carb?
Definition of high carb
High carb means that the majority of the daily calorie intake consists of carbohydrates. Up to 80% of the calories are covered by carbohydrate -rich foods.
Advantages of a high carb diet
A carbohydrate -rich diet can bring many advantages. It quickly provides energy available, is good for intestinal health and can help you lose weight because carbohydrates fill up for a long time.
Food for a high carb diet
Complex carbohydrates such as whole grains, legumes, fruit and vegetables are particularly suitable for high carb diet. Potatoes and rice can also be enjoyed in moderation.
Carbohydrates as an important nutrient
The role of carbohydrates in the body
Carbohydrates are the primary energy supplier for our body. They are converted into glucose that supplies the cells with energy. The brain is also dependent on glucose as an energy source.
Difference between simple and complex carbohydrates
A distinction is made between simple and complex carbohydrates. Simple carbohydrates such as sugar are quickly absorbed into the blood and quickly increase the blood sugar level. Complex carbohydrates such as whole grain products are digested more slowly and ensure a balanced blood sugar level.
Fillers as an important part of carbohydrates
Fillers are an important part of complex carbohydrates. They keep your full, promote digestion and reduce the risk of type 2 diabetes and cardiovascular diseases.
High carb vs. low carb
Differences between carbohydrate and low -carbohydrate diet
While a high carb diet focuses on carbohydrates, they are greatly reduced at low carb. Instead, the focus is on protein and fats.
Advantages and disadvantages of both forms of nutrition
High Carb has the advantage that it is saturated for a long time and is good for intestinal health. However, too many simple carbohydrates can lead to overweight. Low carb quickly leads to a weight reduction, but is often difficult to hold out. Important nutrients such as fiber are also dispensed with.
Who is what diet suitable for?
High carb is suitable for athletes who need energy quickly and for people with digestive problems. Low carb can be useful for very overweight people to lose weight quickly. In the long term, however, a balanced diet is recommended.
Healthy high carb nutrition
Balanced nutrient intake despite a high carbohydrate content
A balanced nutrient supply should also be paid to a high carb diet. In addition to complex carbohydrates, high -quality proteins, healthy fats, vitamins and minerals are also important.
Example dishes for a healthy high carb meal
Healthy high carb dishes are, for example, wholemeal pasta with vegetables, legumes, potatoes, oven potatoes with herbal curd or oat pancakes with fruit.
Combining with other nutrients for optimal results
For optimal results, carbohydrates should be combined with other important nutrients. For example, whole grains with legumes result in a high -quality protein source. A piece of lean meat or fish fits potatoes.
High carb for athletes
Meaning of carbohydrates for sporting performance
Carbohydrates are the most important energy supplier for athletes. They fill the glycogen stores of the muscles and liver and quickly provide energy available.
Adaptation of the carbohydrate requirement depending on the training intensity
Depending on the intensity and duration of the training, the carbohydrate requirement varies. With a moderate training of 60 minutes, 5-7g of carbohydrates per kg of body weight are sufficient. With intensive endurance training, the need can increase to up to 10g/kg KG.
Carbohydrate loading before competitions
Before competitions, many athletes use carbohydrate loading to fill the glycogen storage. 10-12g carbohydrates/kg kg are fed 3 days before the competition and the training is reduced.
High carb for weight loss
Losing weight through carbohydrate -rich nutrition possible?
Although carbohydrates are often feared, a carbohydrate -rich diet can help you lose weight. It is important to choose the right carbohydrates and calorie reduction.
Use the satiety effect of complex carbohydrates
Complex carbohydrates have a high saturation effect and keep you full for a long time. This eats less and there is a natural calorie reduction.
Combination with endurance training for optimal fat burning
If you combine a carbohydrate -rich diet with moderate endurance training, fat burning is boosted. The carbohydrates provide energy for training and muscles, while the fat reserves are used to generate energy.
Myths and facts about carbohydrates
"Make carbohydrates thick" - is that true?
The myth that carbohydrates make thick is persistent. In fact, it depends on the type and amount of carbohydrates. Too many simple carbohydrates and sugar can actually lead to weight gain. However, complex carbohydrates in moderation are harmless.
Are low carb diets more effective than high carb to lose weight?
Low carb diets often lead to a weight reduction faster than carbohydrate -rich nutrition. In the long term, however, the differences are low. The calorie reduction is more decisive than the amount of carbohydrate.
Does the consumption of carbohydrates lead to overweight in the evening?
Contrary to the widespread assumption, the time of carbohydrate consumption is irrelevant for body weight. The total amount of the metered calories throughout the day is crucial. Carbohydrates can even be useful in the evening, as they promote the melatonin release and help to fall asleep.
Conclusion
Carbohydrates as an important part of a healthy diet
Carbohydrates are an important part of a healthy and balanced diet. They deliver energy, saturate for a long time and promote intestinal health.
Individual adaptation of the high carb nutrition
A high carb diet should always be adapted to individual needs and goals. Athletes have a higher carbohydrate requirement than non-athletes. Pre -previous illnesses such as diabetes must also be taken into account.
Balanced mixed food as the best solution for most people
For most people, a balanced mixed food is the best choice. The focus should be on complex carbohydrates, high -quality proteins, healthy fats and plenty of fruit and vegetables. An extreme nutritional form such as low carb or high carb is usually not necessary and is difficult to hold out in the long run. With the right balance and selection of the food, you can also eat healthy and balanced with many carbohydrates.
