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Good Carbohydrates and Which Ones to Avoid: an Overview

“Good carbs” are said to be healthier than other types of carbs. We have summarized which foods contain which carbohydrates and what you should consider.

Good carbohydrates: That’s what makes them special

Carbohydrates are found in almost all foods. These are nutrients that your body uses for energy. To do this, digestive enzymes have to break down carbohydrates into sugars.

“Good carbs” is a slang term for a specific type of carbohydrate – the complex sugars. In food, you mainly encounter them as starch or cellulose, the building material of plant fibers.

Good carbohydrates: These foods contain them

These foods contain healthy carbohydrates:
Legumes such as peas, chickpeas, beans, lentils or peanuts
Grains such as whole wheat products, brown rice, oats, spelt, buckwheat, millet, quinoa and amaranth.
All types of vegetables (Potatoes and sweet potatoes are particularly rich in healthy starch.)
Nuts such as walnuts, hazelnuts or almonds
Seeds such as pumpkin seeds or sunflower seeds

Lose weight with good carbohydrates?

Studies indicate that carbohydrates can help you lose weight. They make test subjects less irritable and they can stick to diets longer.

Long-chain carbohydrates are mostly found in vegetables. They help you to eat a wholesome and balanced diet.
Many nutrients – little fat: Vegetables, as well as whole grain products or legumes, usually also contain vitamins, minerals and secondary plant substances. On the other hand, their fat content is lower.
Roughage: Roughage from cellulose promotes digestion.

Good carbs: what are the bad ones then?

Your body does not have to convert “bad” carbohydrates into sugar first. They can enter the blood immediately as sugar and are available as energy a short time after the meal. The blood sugar level rises quickly from such carbohydrates, but it also quickly ebbs away again. That’s why the unhealthy carbohydrates don’t fill you up and you’ll quickly feel hungry again.

These sugar compounds consist of short molecular chains with a single bond (mono) or a double bond (di). These sugars are also called mono- or disaccharides by their chemical names. These include, for example:
Beet sugar, which is usually what household sugar is made of
Fructose, the fruit sugar in fruit
Glucose, for example, in dextrose
Lactose, the milk sugar
Maltose, the malt sugar
These “bad” carbs are often hidden in foods where you wouldn’t expect any sugar, such as convenience foods like ketchup, fruit yogurt, or soft drinks.

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Food

Low-Sugar Fruit: an Overview

Anyone who wants to watch their sugar consumption should know that the sugar content in fruit is often higher than expected. We have put together a list of low-sugar fruits.

Fruit used to be considered the ultimate health maker. With the realization of how much sugar is in some fruits, this picture was revised somewhat. But what’s true – are fruits healthy or should you avoid them because of the sugar?

fruit with little sugar

Although fruit is undoubtedly healthy, the sugar (fructose) contained in fruit is by no means healthier than conventional table sugar. Household sugar (sucrose) also consists of about half fructose.
People who want to limit their sugar consumption should therefore choose fruit that is low in sugar.
Below we have compiled a list of low-sugar fruits:

1. Lemons

Per 100 grams: 2.5 grams (g) of sugar and 30 kilocalories (kcal)

Even if lemons are not just eaten as a snack, their juice makes a good addition to smoothies or other refreshing drinks. You can already tell from the sour taste: this is a type of fruit with little sugar. Limes even undercut this sugar content: they contain 1.7 grams of sugar per 100 grams!

2. Soft fruit

Soft fruit generally contains little sugar. Thanks to their low calorie content, strawberries, blueberries and other berries are an ideal snack with many valuable vitamins. But what exactly makes berries so healthy? It is mainly vitamin C and vitamin A that are contained in large quantities in almost all types of berries. Strawberries, for example, provide around 65 milligrams per 100 grams more vitamin C than oranges. In addition, valuable antioxidants and minerals are found in berries.

The plant pigments in the berries also have a health-promoting effect. In general, the darker the fruit, the more of the secondary plant substance it contains. This has an anti-inflammatory effect and is said to strengthen the immune system.

Here is an overview of berries with little sugar (per 100 grams):
Raspberries: 4.8 g sugar, 34 kcal
Blackberries: 4.9 g of sugar, 30 kcal
Strawberries: 5.5 g sugar, 32 kcal
Currants (red): 7.3 g of sugar, 43 kcal
Blueberries: 7.4 g sugar, 42 kcal

3. Watermelon

Per 100 g: 6.2 g sugar and 38 kcal
Watermelons are low-sugar fruits and are rich in vitamins A and C, making them good for your skin and hair. The kernels are also healthy because, in addition to vitamins A and C, they contain proteins, unsaturated fatty acids and magnesium. The amino acid citrulline contained in the fruit is converted to arginine in the body. This amino acid has a vasodilating effect and can reduce the risk of high blood pressure. Watermelons also provide the mineral potassium. This is important for numerous bodily functions.

4. Guava

Per 100 g: 6.7 g sugar and 34 kcal
The exotic fruit has little sugar and is one of the berries and is rich in vitamin C. It is also a supplier of minerals such as calcium, iron and potassium.

5. Grapefruit

Per 100 g: 5.9 g sugar and 50 kcal
As a fruit with little sugar, grapefruits contain a lot of vitamin C. They also provide vitamin A and various B vitamins as well as minerals such as calcium, magnesium and potassium.

The same applies here: keep your eyes open when shopping. Grapefruits often come from China and have therefore traveled a very long way – but they are also grown in Spain or Turkey. Prefer these to the well-travelled grapefruits and pay attention to organic quality.

6. Prickly Pear

Per 100 g: 7.1 g sugar and 37 kcal
Prickly pears contain vitamins E, B and C. The low-sugar fruits provide the minerals potassium, calcium and magnesium.

7. Apricots

Per 100 g: 7.8 g sugar and 48 kcal
Apricots contain little sugar and are a popular snack in summer – in addition to their fine taste, they provide some valuable nutrients and vitamins. For example, the fruits contain B vitamins and vitamin C as well as phosphorus, calcium, potassium and carotene (provitamin A). The latter is converted into vitamin A by our body.

8. Avocado

Per 100 g: 0.7 g sugar and 160 kcal
From a botanical point of view, the avocado is a fruit and actually belongs to the berries. Despite its high calorie density, it contains hardly any sugar. That shouldn’t come as a surprise, because the fruit doesn’t taste sweet.

Despite the high number of calories, the fruit is extremely healthy: it contains vitamin B6, vitamin C and E as well as calcium, phosphorus and iron. It is also rich in unsaturated fatty acids and has a high potassium content.

Medium sugar fruit

The following fruits contain between 8 and 9 grams of sugar per 100 grams:
Cherries: 8 g of sugar and 50 kcal
Honeydew melon: 8 g of sugar and 34 kcal
Peaches & Nectarines: 8 g sugar and 42 kcal
Orange: 9 g of sugar and 47 kcal
Kiwi: 9 g of sugar and 61 kcal

Fruits with a lot of sugar – you should eat these fruits in moderation

If you look at the list of particularly sugary fruit varieties (from 10 grams of sugar per 100 grams), this is not particularly surprising. Because this is where the particularly sweet fruits are found. This includes:
Pineapple, apples, pears & plums: 10 g sugar and 50 kcal
Tangerines: 11 g of sugar and 53 kcal
Mangoes: 12 g sugar 60 kcal
Figs: 13 g sugar 63 kcal
Pomegranates: 14 g sugar 83 kcal
Lychees: 15 g sugar 66 kcal
Grapes: 16 g sugar 67 kcal
Persimmon: 16 g sugar 71 kcal
Bananas: 17 g sugar 93 kcal
Dates: 63 g sugar 282 kcal

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Cooking Tips

What is Vanilla Latte or Mocca Machiato? An Overview of New Coffee Creations

Coffee has been reviving Europeans since the 16th century. The simple filter coffee is still very popular, but has faced stiff competition in recent years. We now know that coffee has other advantages in addition to its invigorating effect: It is a luxury food that can be used to conjure up all sorts of things. With a little culinary imagination, the “coffee” quickly becomes a real treat.
A few years ago, hardly anyone knew what a barista does. Today it is known that the coffee bar is a specialist who conjures up real works of art from ever-changing coffee ideas. But what are the latest coffee creations at the coffee bar?

Clearly, the main trend in recent years has been with the classics: espresso, latte macchiato and cappuccino. That won’t change any time soon either. But the popular trio can still be varied individually and expanded into other interesting specialties.

A Mocca Macchiato is based on creamy chocolate. This is followed by hot milk and strong espresso. Milk froth sits enthroned on top – a sweet and hot pleasure with a special taste. The white variant – “Chocolat Blanc” – is based on the addition of white chocolate, which is first melted in a water bath and then mixed with the coffee. White chocolate shavings come on top as decoration.

The vanilla latte is becoming increasingly popular. Frothed milk is poured over a cup of espresso and a dash of vanilla syrup is added.

The Latte Macchiato Frio is ideal for hot summer days. A cup of cold espresso is poured into a tall glass together with chilled milk, crushed ice and a good dash of aromatic maple syrup. Another espresso is added on top – this ensures a more intense taste and optical pleasure thanks to the great layering.

Simple cappuccino gets a very special touch through the addition of spices. Cinnamon and cinnamon syrup give a fine aroma, ginger and cardamom also provide a touch of fragrant exoticism.

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