Should it be another portion of pasta this evening, or quinoa instead? Both are rich in carbohydrates. But carbs aren't all the same. We explain the difference between good and bad carbs and why they're so important for your body. Because carbs aren't always bad.
What are carbohydrates?
Alongside protein and fats, carbohydrates are one of the three macronutrients that are essential for our body, since it can't produce them on its own. Carbohydrates are saccharides made up of sugar molecules. A distinction is made between long-chain and short-chain carbohydrates.
Carbohydrates are vital
Carbohydrates are the most important source of energy in our body. The energy is mainly used for basic functions such as breathing, metabolism and heartbeat, and above all for brain activity, and it is therefore used faster than fats. Building muscle is also not possible without carbohydrates. If your body lacks carbohydrates, it can lead to constipation, headaches and tiredness.
Bad carbohydrates
Bad carbohydrates are short-chain carbohydrates. They reach the blood quickly and therefore only give the body energy for a short time. They also contain no valuable minerals or nutrients. The downside of bad carbohydrates is that blood sugar levels shoot up. With hardly any nutrients, these are empty calories and can lead to cravings. Bad carbohydrates are found mainly in refined grain products, pasta, white bread and sweets, as well as soft drinks. Too many bad carbohydrates may contribute to type 2 diabetes.
Good carbohydrates
Good carbohydrates are long-chain, complex carbohydrates. They give the body plenty of energy, vitamins, minerals and fibre. Because of their complexity, they aren't converted into glucose by the body straight away, as breaking them down takes more time. The effect is that long-chain carbohydrates keep you full for longer and your blood sugar level stays constant. They also have the advantage of containing vitamins, minerals and fibre. You'll find good carbohydrates in wholegrain cereals, quinoa, fruit and vegetables, legumes and nuts.
Conclusion
For a conscious, balanced diet, healthy carbohydrates are essential. Still, the optimal amount and type of carbohydrates to eat differ from person to person, as this depends on height, weight and lifestyle. So in the evening, either a portion of pasta or a dish with quinoa can be the right choice.
In short: Carbohydrates are neither good nor bad, quality is what counts. Complex carbohydrates from wholegrains, vegetables, fruit and legumes keep you full for a long time and provide fibre. Simple carbohydrates like sugar and white flour make blood sugar rise quickly. As a rule of thumb, a little more than half of your energy can come from carbohydrates. Updated: October 2026.
Should it be a portion of pasta tonight or rather quinoa? Both contain lots of carbohydrates, and yet they are not the same. Here you'll find out what carbohydrates are, where the difference between good and bad ones lies and how many you need.
What are carbohydrates?
Alongside protein and fat, carbohydrates are one of the three macronutrients that give you energy. Chemically, they are made of sugar molecules. A distinction is made between short-chain (simple) and long-chain (complex) carbohydrates. 1 gram provides about 4 kcal.
What does the body need carbohydrates for?
Carbohydrates are the most important quick source of energy. The brain, muscles and metabolism use this energy for breathing, heartbeat, thinking and movement. If they are missing over a long period, tiredness, headaches and digestive problems can occur. You can read more about all the energy sources in Which nutrients give the body energy?
Bad carbohydrates: simple carbohydrates
"Bad" carbohydrates are mainly short-chain carbohydrates from sugar and white flour. They get into the blood quickly, your blood sugar level shoots up and then drops again. The result can be cravings and tiredness. They also provide hardly any vitamins, minerals and fibre. You'll find them in sweets, soft drinks, white bread, pale pasta and pastries. Consistently eating a lot of sugar and white flour is considered a risk factor for excess weight and type 2 diabetes. We explain why sugar isn't just sugar in this article.
Good carbohydrates: complex carbohydrates
Good carbohydrates are long-chain and are found in foods that still bring everything with them: fibre, vitamins and minerals. The body breaks them down more slowly, your blood sugar stays more stable and you stay full for longer. You'll find them in wholegrain cereals, rolled oats, quinoa, potatoes, legumes, vegetables, fruit and nuts.
Good and bad carbohydrates at a glance
| Rather favourable (complex) | Rather in moderation (simple) |
|---|---|
| Rolled oats, wholegrain bread | White bread, toast |
| Wholegrain pasta, brown rice, quinoa | Pale pasta, white flour products |
| Lentils, chickpeas, beans | Sweets, cake, pastries |
| Vegetables, potatoes, fruit | Soft drinks, sweetened drinks |
How many carbohydrates do you need per day?
The German Nutrition Society recommends that more than half of your daily energy comes from carbohydrates. At 2,000 kcal that is around 250 g. Your individual need depends on height, weight and activity, and athletes often need more. If you have diabetes, your care team will work out the right amount with you.
Carbohydrates and losing weight
When it comes to losing weight, what counts above all is the calorie deficit, not giving up carbohydrates. Complex carbohydrates keep you full for longer and make it easier to stick with it. More on this in our basic rules for losing weight. Why the scales go up again after a fasting cleanse because carbohydrates bind water is explained in Can I lose weight with a juice cleanse?
Conclusion
For a balanced diet, complex carbohydrates are the be-all and end-all, but the optimal amount is individual. That's why in the evening both a portion of pasta and a dish with quinoa can be the right choice. A juice cleanse in between can also pay off.
Frequently asked questions about carbohydrates
What are carbohydrates?
Alongside protein and fat, carbohydrates are a macronutrient and the body's most important quick source of energy. They are made of sugar molecules and provide about 4 kcal per gram.
Are carbohydrates bad?
No. Quality is what counts: complex carbohydrates from wholegrains, vegetables and legumes make sense, while lots of sugar and white flour should be the exception.
Which carbohydrates are healthy?
Rolled oats, wholegrain products, brown rice, quinoa, legumes, potatoes, vegetables and fruit, because they bring fibre and nutrients with them.
Which carbohydrates should you avoid?
You don't have to avoid anything strictly, but you should only eat sugar, soft drinks, white bread and pastries in moderation.
Do carbohydrates make you fat?
Not in themselves. A lasting calorie surplus does. Simple carbohydrates do make it easier to eat too much, though, because they keep you full for less time.
