Carbohydrates are our main source of energy - as anyone who has tried to be productive in the morning without breakfast knows. But not all carbohydrates are the same. While some carbohydrates first give you a boost and then let you down again (hello, midday slump!), there are others that give you long-lasting power and stay with you throughout the day. Oatmeal definitely belongs to the second category - because long-chain carbohydrates are a real upgrade for your diet.
Long-chain carbohydrates: What makes oatmeal so special
The Carbohydrates in oatmeal are so-called complex carbohydrates. Sounds complicated at first, but it's actually quite simple: these carbohydrates consist of long molecular chains that your body slowly breaks down. This releases the energy gradually - perfect for giving you a long-lasting energy level without making you hungry again straight away.
In contrast to this are simple carbohydrates, such as those found in white bread, lemonade or sweets. These are processed by the body at lightning speed, causing your blood sugar to shoot up briefly - followed by a rapid drop. The result? You feel weak and soon get hungry again. That's exactly what doesn't happen with oatmeal. They provide you with energy that lasts.
Oatmeal and the glycaemic index: your blood sugar stays cool
Another reason why long-chain carbohydrates in oatmeal are so good for you is their Low glycaemic index (GI). This means that they cause your blood sugar to rise slowly. Foods with a high GI, such as cornflakes or white rice, may give you energy quickly, but it disappears just as quickly. Oatmeal, on the other hand, keeps your blood sugar stable - and that makes a huge difference:
- You feel fuller for longer.
- Your energy level remains consistent without you falling into a hole.
- Cravings? You can forget it.
Tip: The less processed the oat flakes are, the lower their GI. Coarse flakes work more slowly than instant flakes - and therefore keep you full for longer.
Beta-glucans: the secret behind oat carbohydrates
In addition to the complex carbohydrates, oatmeal has another ace up its sleeve: Beta-glucans. These soluble dietary fibres are real all-rounders:
- Slower glucose uptake: Beta-glucans form a kind of gel in the intestine that delays the absorption of sugar into the blood. This keeps your blood sugar even more stable.
- Cholesterol-lowering: They help to remove excess cholesterol from the body - good for your heart and circulation.
- Healthy digestion: The fibre promotes your intestinal flora and makes your digestion really happy.
In short: oatmeal not only provides you with energy, but also does a lot for your health.
Oatmeal carbohydrates vs. other carbohydrate sources
Why are long-chain carbohydrates in oatmeal better than short-chain carbohydrates from white bread or sugar? Because they provide long-term energy and are packed with nutrients. For example:
- White bread: It is digested quickly, but does not fill you up for long and sends your blood sugar on a rollercoaster.
- Rice: Provides energy, but has hardly any fibre and supplies fewer nutrients.
- Pasta: Fills you up, but the effect doesn't last as long as with oatmeal - especially with white pasta.
Oatmeal is therefore the perfect choice if you need energy and satiety without your blood sugar going on a rollercoaster.
Conclusion: Long-chain carbohydrates in oatmeal - energy that counts
The carbohydrates in oatmeal are real all-rounders. They provide long-lasting energy, keep you full and are also good for your health. Thanks to their complex structure and beta-glucans, your blood sugar remains stable and your body is evenly supplied with energy.
If you want to get the best out of your breakfast, try our germinated oat flakes! The sprouting process makes the nutrients even more readily available, aids digestion and supports your energy levels in the long term. Whether you love porridge, overnight oats or muesli - with our sprouted oats you can turn any breakfast into a healthy power start to the day. Your body will thank you! 😊
Sources
German Nutrition Society (DGE), n.d. Dietary fibre in the diet. [online] Available at: https://www.dge.de/gesunde-ernaehrung/faq/ausgewaehlte-fragen-und-antworten-zu-ballaststoffen/ [Accessed 27 January 2025].
German Nutrition Society (DGE), n.d. Reference values for carbohydrates. [online] Available at: https://www.dge.de/wissenschaft/referenzwerte/kohlenhydrate/ [Accessed 27 January 2025].
Pictures
Porridge in wooden bowl with berries: Pixabay, bubithebear, #3272113
Muesli with berries and banana: Pixabay, RitaE, #3186256
Oatmeal with strawberries: Pixabay, Pexels, #1839515
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