was sind leere kohlenhydrate — what can you do yourself?

Empty carbohydrates are foods that provide quickly digestible carbs but lack fiber, vitamins, and minerals – e.g., white bread, table sugar, sodas, candy, white pasta. They spike blood sugar and then cause a crash, promoting cravings and energy dips. What can you do yourself? Replace empty carbs with whole foods: whole grains, legumes, oats, quinoa, vegetables. Watch for hidden sugars in packaged foods and drinks. Aim for at least 30 g of fiber per day to improve satiety and stabilize blood glucose. Your MyBody-X test cannot directly measure 'empty carbs', but elevated triglycerides or fasting glucose may hint at poor carbohydrate quality. The DNA analysis might include variants in FTO or TCF7L2 that influence obesity or insulin resistance risk – but lifestyle remains the key driver. Bottom line: No test replaces mindful eating. Start small: swap white flour for whole grain, drink water instead of soda, and add more legumes to your meals.