About carbohydrates

Carbohydrates are the body's main source of energy, releasing glucose during digestion. It can be used straight away or, if there is an excess, stored in the liver, the muscle cells or the fat cells. Glucose is indispensable for the central nervous system, the autonomic nervous system, the adrenal glands, the heart and the muscle mass, and its absorption is controlled by the insulin released by the pancreas.

The name carbohydrates comes from the Greek word *glichis*, which means sweet. Since not all carbohydrates are sweet, however, their group has also been called carbohydrates or saccharides.

Depending on their type, carbohydrates can be simple or complex. Simple carbohydrates, also called sugars, are the fastest source of energy, have a high glycaemic index and cause a sharp rise in the amount of insulin in the body, which is mainly responsible for weight gain.

In nature we find concentrated sources of sugar in honey, sugar beet and sugar cane. The vitamins and minerals that accompany carbohydrates from natural sources are fully metabolised without having to draw on the body's own reserves, as is the case with refined carbohydrates.

Complex carbohydrates are those contained in wholegrain products, wholemeal pasta and whole rice. Their glycaemic index is low and they are absorbed slowly.

The need for carbohydrates is worked out according to age, body weight, daily physical activity and sex. So that the metabolism is not altered, the specialists recommend that carbohydrates should make up at least 45 % and at most 65 % of the total calories taken in each day. We can work out the calories we take in from carbohydrates by taking into account that one gram eaten contains 4.1 kcal. For example, the nutritional label of a yogurt states: *Carbohydrates 3.9 g* – the calculation of the calorie content for this is: 3.9 x 4.1 = 15.99 kcal. If we assume that we have a diet of 2000 kcal a day, then for 100 g of this yogurt the carbohydrates make up 0.8 % of the total. In this way the weight of carbohydrates can be worked out every day.

A reduced intake of carbohydrates can lead to hypoglycaemia, which can show itself through trembling, restlessness, shortness of breath, fear, agitation and an acute state of hunger, followed by cooling of the extremities, peripheral paraesthesia of the lips and the tongue and mild speech disturbances .

Eating too many carbohydrates can lead to metabolic exhaustion of the pancreas, diabetes and obesity. A state of hyperactivity in a child or an adult can be caused by eating too many carbohydrates (which is why it is recommended that sweets not be eaten before rest periods).

See also „Too much vs. too little CARBOHYDRATE“