Do carbohydrates make you gain weight?

Carbohydrates make you fat?! This statement can be heard repeatedly when it comes to healthy eating. The explanation for this statement seems logical. The body burns this nutrient for energy. If we leave it out, the metabolism instead taps into our fat reserves, and the path to the desired weight is free.

Is it really that simple? The answer is: somewhat. Below, we will introduce you to the different types of carbohydrates. In the end, you will know which ones you should actually do without and which ones are important for a balanced and healthy diet.

What are carbohydrates?

Carbohydrates are macronutrients, also known as saccharides, and serve as a source of energy for the body. Most of this energy is used for basic bodily functions, including breathing, heartbeat, brain activity, and metabolism. They are divided into three groups:

Examples of simple sugars are glucose and fructose, which are found in fruit or honey. These carbohydrates contain only one sugar molecule. Double sugars occur in the form of lactose or refined sugar. They consist of two sugar molecules and are components of dairy products, biscuits, or milk chocolate. Single and double sugars have a sweet taste.

Multiple sugars are also known as complex carbohydrates. Here, several molecules are linked together. Starch is the most well-known example and is found in potatoes or rice. Oatmeal , cereal and porridge as well as other whole grains also contain this tasteless multi-sugar.

What are the benefits of carbohydrates?

The body breaks down carbohydrates into glucose molecules, allowing them to enter the bloodstream. This stimulates the cells to produce adenosine triphosphate (ATP). This molecule then releases energy, which the body uses for various metabolic processes. Excess glucose is stored as glycogen in the liver or muscles and used when needed, resulting in several positive effects.

Carbohydrates provide energy

Your body can also obtain fuel from protein or fat, but these are harder to convert. Carbohydrates provide your body with the energy it needs more quickly. Moreover, your body does not need oxygen for this process. For example, the cells experience a lack of oxygen during intense exercise, which means you can maintain your performance during the workout.

Carbohydrates prevent the breakdown of your muscle mass

If you completely eliminate this nutrient, your body lacks a direct energy source and a corresponding depot. Instead, it resorts to amino acids and breaks down muscles. This is not only relevant for athletes; in everyday life, your muscles are stressed with every movement. A lack of muscle mass can make even climbing a flight of stairs an ordeal. Therefore, you should not neglect their preservation.

Good and bad carbohydrates – what you should know

The glycemic index (GI) indicates how quickly your body can channel the broken-down glucose into the bloodstream. The higher the index, the faster your body can process the food. Your blood sugar rises sharply and then drops rapidly, leading to cravings. Thus, you should avoid products with a low glycemic index. As a guideline, a GI of over 70 is considered bad carbohydrates, while foods with a value of less than 50 are deemed good carbohydrates.

When do carbs make you fat?

The German Nutrition Society recommends that 50 percent of your calorie intake should come from carbohydrates. Each gram of carbohydrates has 4.1 kilocalories. Your calorie balance determines whether you gain or lose weight. If you burn fewer calories than you consume, you will gain weight, and vice versa. Your level of physical activity also plays a role. In short, carbohydrates can make you fat if you consume too many calories from them.

How can I integrate carbohydrates specifically into my diet?

Don't give up on them completely. Rather, they should become an integral part of your diet in the right way and in the right amount. The timing of consumption is also important. Here's our little guide with answers to the three most common questions.

Which carbohydrates make you fat?

You should avoid simple and double sugars if you do not want to gain weight. They have a high glycemic index and cause your blood sugar levels to rise quickly since the body can process them directly. However, the effect wears off quickly. Due to subsequent cravings, you may eat again after a short time and consume excessive calories. Simple and double sugars are found in white bread, cornflakes, and chocolate bars.

These carbohydrates are essential for a healthy diet

Multiple sugars are ideal for a balanced diet. Your body takes longer to break down the molecular chain, and during this processing time, your blood sugar level remains stable. Foods with multiple sugars are also good sources of vitamins and minerals. Oatmeal, cereals, and whole grains fall into this category. All Verival cereals contain healthy fiber, which will keep you full for a long time and promote a healthy gut flora.

When should I eat carbohydrates?

Our fruity organic berry crunchy is perfect as a healthy breakfast. Opt for a low-carb diet in the evening and enjoy a salad with protein from fish or meat. This way, your blood sugar won't fluctuate at night, and your body can focus on burning fat. The next morning, recharge your energy with fiber and superfoods. Even a small amount of our organic strawberry chia porridge gives you enough momentum for a powerful start to the day.

Summary of whether carbohydrates make you fat

Not all carbohydrates deserve their reputation as fattening agents. It is crucial that you consume the right type and an appropriate amount. Incorporate them into your morning meal plan to start your day energized. Avoid simple and double sugars such as wheat rolls with jam or sweetened cornflakes. Opt for our nutrient-rich unsweetened organic porridges or our organic chocolate crunchy for a gluten-free breakfast. This will keep you full for a long time and allow your body to get the best out of the beneficial carbohydrates.