When it comes to nutrition, I constantly encounter very different ideas and individual approaches . Indeed, nutrition varies greatly from person to person, and this fact should be taken into account.

A common refrain I hear when lab results for fat and sugar levels are outside the normal range is: "I don't understand it, because we always cook fresh food at home." Yes, freshly cooked food is generally healthier, as it typically contains less salt, sugar, and unhealthy fats, which are often found in processed foods. Fresh ingredients also have a higher nutrient content than industrially processed products.

But beware: depending on the preparation , "freshly cooked" does not necessarily mean low in calories and healthy in every way .

Basically, we should master a few basic rules of nutrition so that we can deal with food and meals in a more conscious and individual way.

The body categorizes our food into three groups that it can absorb and process: 1. Protein, 2. Fats, 3. Carbohydrates . Minerals and vitamins are also absorbed. Many foods, especially vegetables, also contain important dietary fiber. Dietary fiber is good for digestion because it stimulates bowel activity, prevents constipation, and promotes a feeling of fullness. It also helps lower blood sugar and cholesterol levels, rid the body of toxins, and support a healthy gut flora.

Today's topic: carbohydrates

Carbohydrates are the body's most important energy source and should make up at least 50% of daily energy intake. For many people, carbohydrates are synonymous with classic sweets like white sugar, cakes, or chocolate. However, they also frequently appear as a staple food such as bread, pasta, rice, or potatoes.

It is important to distinguish between healthy, complex carbohydrates such as oatmeal, potatoes, lentils, carrots, and broccoli, and empty carbohydrates (e.g., in sugar and refined flour products such as white bread, pasta, and pizza). Healthy carbohydrates keep you feeling full longer and provide nutrients, while too much sugar can lead to weight gain and health problems (such as diabetes).

Fruit is a special case in this context. While it contains important nutrients such as vitamins (e.g., C, A, K, folic acid), minerals (e.g., potassium, calcium, magnesium), fiber, and phytochemicals, many types of fruit also contain a lot of fructose, which negatively impacts the calorie balance.

Berries like raspberries (4.8 g per 100 g) and strawberries (5.5 g per 100 g) are low in sugar, while fruits like bananas or mangoes (12.2–17.3 g per 100 g), grapes (15.1–15.4 g per 100 g), and dried dates (66 g per 100 g) contain significantly more. Other factors, such as ripeness (ripe fruit has more sugar) and processing method (e.g., fruit juice, dried fruit), also influence the sugar content.

Many people complain of bloating and flatulence (gas). These symptoms often arise from the fermentation of carbohydrates by intestinal bacteria, which produces gases such as hydrogen and carbon dioxide. Indigestible carbohydrates, including certain dietary fibers, sugar alcohols, and lactose, can contribute to this, as they pass undigested into the large intestine. Excessive consumption of these carbohydrates can cause bloating. Sweeteners such as sorbitol or mannitol, which are found in many sugar-free products, are also difficult to digest and can cause bloating.

Conclusion - More is not always better

A healthy, balanced diet remains a core recommendation of nutrition societies. However, it's important to familiarize yourself with some basic principles and choose your food and meals with some care. Often, even good and healthy foods are simply consumed in excess (over-consumption), and the amount of carbohydrates in particular should be monitored. For example, while fruit is generally healthy, it should still be enjoyed in moderation, as the sugar content can otherwise lead to unintended weight gain.

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With that in mind, we wish you a balanced week. Enjoying food doesn't have to suffer if you choose your food with more knowledge, thereby improving your well-being and protecting your health.