The carbohydrate: hero or culprit?

Our body can only absorb monosaccharides (simple carbohydrates) into the bloodstream. Multiple carbohydrates are therefore broken down into simple carbohydrates by enzymes in saliva and the small intestine. The intestinal cells can then absorb the carbohydrates, so that they are transported through the body via the bloodstream.

After digestion, the carbohydrates mainly enter the blood as glucose blood. Glucose is quickly absorbed by the tissues that can burn it. In addition, glucose can be stored in the tissues as glycogen. That way you have a supply of glucose that can come in handy when you need energy quickly. Your body can only store a limited amount of glycogen. The supply is sufficient for about an hour of heavy exercise and several hours of light exercise.

Fat

If you eat a lot of carbohydrates and more calories than you expend, the body gets the energy from the carbohydrates and stores the fat from the diet. Part of the glucose is not stored or burned, but converted into fat. In healthy people this is 1 to 3 percent. If you eat too much, this will become more.

Glycemic index

How quickly glucose from carbohydrates is absorbed into the blood depends on the structure of the carbohydrates. One way to measure that rate is with the glycemic index (GI): the slower the glucose is absorbed, the lower the GI. The meaning of the GI is still up for debate, but in general a low GI diet is very similar to a healthy diet (lots of vegetables, fruit, legumes, whole grains).

Healthy?

Whether carbohydrates are healthy or not is up for debate. Avoiding carbohydrates is in any case not healthy: the body then has to use muscle tissue to get enough glucose. Normal carbohydrate intake does not seem to cause disease. Indigestible carbohydrates (fibres) even seem to protect against colon cancer. the same fiber also seem to reduce the risk of diabetes.

On the other hand, a carbohydrate-rich diet reduces the risk of heart and vascular disease can increase. It can have a negative impact on triglycerides (fat) and good HDL cholesterol in the blood. However, the risk of cardiovascular disease is much more closely related to the amount of saturated fat you consume.

overweight

Both the Dutch Health Council and the World Health Organization (WHO) state that there is no evidence for a link between carbohydrates and obesity. Of course it is important that you pay attention to how many calories you consume. You should not eat more than you consume. One gram of carbohydrates provides 4 kilocalories. That is less than fat (9) and as much as protein.

Products with added sugars, including soft drinks, are often high in calories and low in vitamins and minerals. There are indications for these products that they increase the risk of obesity. To avoid being overweight, it is therefore best to consume as few products as possible with added sugars. So choose food with a lot of dietary fiber and nutrients.

teeth

It’s not for nothing that mothers tell their children that sugar is bad for their teeth. Bacteria in the mouth convert the sugars (especially disaccharides) into acid. This acid can damage the teeth. Due to the fluoride in the toothpaste this is less common. Nevertheless, to prevent tooth decay, it is best not to eat or drink anything more than four times a day in addition to the three main meals.

Nutritional advice

• get 40 to 70 percent of your calories daily from carbohydrates
• have a maximum of seven eating moments a day
• try to eat as few products with added sugars as possible

low-carb diet

Although fats and proteins also provide energy, low-carbohydrate diets are not recommended. Such a diet often does not contain enough vitamins, minerals and fiber. In addition, the body also has to break down muscles (muscle proteins) to get enough glucose.