TREND LOW CARB & WHY TO MUCH BREAD IS BAD - a guest contribution by Dr.Thomas Bacharach

Epigenetic nutrition, the basis of our concept, is highly complex and even we repeatedly reach our limits here. For this reason, we work with specialists from various fields to pass on as much knowledge as possible to you. Dr. Thomas Bacharach from Waldbronn has written an article about "Low Carb". With his podcast and blog "simply best health" he gives tips on how to gain more energy and joy in everyday life.

The renouncement of carbohydrates, thus bread, grain, sugar and also potatoes or rice is beside vegan one of the main trends, if it concerns healthy nutrition. At the beginning of the 20th century, carbohydrates were a cheap food to feed the mainly physically working population. During this time, the nutritional recommendations were developed, some of which are still valid today, with a high proportion of carbohydrates, some more than 50%.
Carbohydrates are sugar molecules attached to each other and can, as with white flour or sugar, be quickly separated and absorbed by the body. With whole grains, the digestive process through dietary fibres is more complex in order to provide our body with the same energy.

Stone Age man
Our body or our brain loves carbohydrates. From our biology, which dates back to the Stone Age, the carbohydrates are interpreted as something good and mature and in our brain it activates our reward center. Whenever our reward center is at play, we are motivated to repeat the action. In this case, say, eating carbohydrates again. The downside of an active reward system, however, is that we can also become addicted to it.

LOW CARB RECIPE : MINI CHOCOLATE CAKE - flour- and sugar free little chocolate cakes with macadamia- pekan nuts

The dose makes the poison!
In the development of our body it was never intended that we consume sugar in its pure form or cereals in almost inexhaustible quantities.

blood sugar peaks
and insulin release
This is where the disadvantages of carbohydrates become apparent. Pure sugar or white flour are quickly absorbed into our body and cause blood sugar peaks, which our pancreas compensates for by releasing insulin. What the pancreas does not know at this moment is that, especially with rapidly absorbed carbohydrates such as pure sugar or white flour, no further carbohydrates follow after the first increase in blood sugar.

ravenous hunger attacks
This means that in principle it produces too much insulin in anticipatory obedience. The result is that our blood sugar quickly drops again and this leads to a short-lasting feeling of fullness and, above all, to subsequent cravings.

Carbohydrates in moderation and preferably complex
Do we now need carbohydrates in our food at all, in other words our body does not function without them?
Our body can produce everything from fats and proteins with the appropriate minerals and vital substances. Also sugar. In this respect, it is not absolutely necessary to eat carbohydrates.
However, our body relies on valuable proteins to produce carbohydrates. And we urgently need these to build up our body, our muscles and to produce many important helpers in our body. The alternative of consuming large amounts of proteins is not healthy in the long run, as this can burden our kidneys with breakdown products from the proteins and, in the case of animal protein, can also lead to an increase in uric acid.

LOW CARB RECIPE: SESAME CHIA PUDDING with roasted almonds & fruits

bottom line
In this respect, carbohydrates are part of a balanced diet for me. But not in the morning, at noon and in the evening and certainly not as a main component. I personally eat carbohydrates for breakfast at the weekend and 2-3 times a week. But how often and how much depends on how much sport you do and what your goal is, e.g. losing weight. I do about 2.5 hours of sports a week and am satisfied with my weight. If you do more sports, more carbohydrates are no problem and if you want to lose weight, it might be worth it to limit the carbohydrates for a certain time.

LOW CARB SALAD BOWL - salad bowl with sesame feta, poached egg & Vital seeds

LOW CARB GRILLED & FILLED AVOCADO - filled avocado with pecan nuts