John Myers
There are short-chain and long-chain carbohydrates. But what actually differentiates them and in which foods are they found? Find out about the types of important macronutrient that keeps us energized.
What are long-chain carbohydrates?
Good carbohydrates, bad carbohydrates: The definition of short-chain and long-chain carbohydrates is often broken down to this simple denominator. In fact, both types of macronutrient have their right to exist and fulfill elementary tasks in the body. Depending on the number of sugar molecules that make up carbohydrates, the body can convert them into energy quickly or slowly. The short-chain variants, which include simple sugars (monosaccharides) and double sugars (disaccharides), are readily available and cause blood sugar levels to rise rapidly. This is always important when we need energy promptly. During strenuous activities, for example, the sugar goes straight into the blood and prevents performance dips or even hypoglycaemia. Long-chain carbohydrates, on the other hand, consist of more than ten building blocks and are therefore also referred to as polysaccharides (oligosaccharides). These complex macronutrients take longer to break down and become available to the body. They supply the body with energy in the long term and also fill you up better.
Foods with long-chain carbohydrates
Single and double sugars are mainly found in sweets, baked goods, breakfast cereals, fruit, table sugar and other types of sugar as well as dairy products – chocolate, biscuits, cakes and the like have their bad reputation to thank for, as these foods are considered unhealthy. On the other hand, the list of foods with long-chain carbohydrates contains many foods with favorable nutritional values:
- potatoes
- sweet potatoes
- brown rice
- vegetables
- oatmeal
- quinoa
- millet
- Whole grain bread
- whole wheat pasta
- nuts
- legumes
There are exceptions to the rule of thumb when it comes to fruit: fruit with long-chain carbohydrates, for example, are slightly unripe, greenish bananas, and avocados. Due to their high content of vital substances such as vitamins and roughage, the German Society for Nutrition (DGE) recommends eating two portions of fruit per day. And it doesn’t matter whether they contain long-chain carbohydrates or not.
Is there an optimal time to eat complex carbohydrates?
It is often read that carbohydrate-rich meals in the evening are unfavorable for weight control. The low-carb community, in particular, takes this view and prefers a high protein content in fitness recipes. If anything, there should be long-chain carbohydrates for breakfast. As so often in the field of nutrition, there is a counter-movement that recommends enjoying long-chain carbohydrates in the evening. Reason: Since the body is busy processing, it makes you tired and sluggish. And this effect is more desirable in the evening than in the morning. Recent research shows that each person reacts very individually to the intake of carbohydrates. The best thing to do is try out what works best for you and what you feel comfortable with.
