Food 4 Life - Carbohydrates

Carbohydrates

• Carbohydrates are our main source of energy
• Carbohydrates contain carbon, hydrogen and oxygen
• This group of nutrients includes sugars, starches and non-starch polysaccharide (NSP)
• Sugar is a generic name for a range of substances of similar structure for example sucrose (table sugar), fructose (found in fruit), lactose (found in milk) and glucose
• All these sugars provide 4kcal/g (17kj) of energy
• There are two distinct categories of NSP – soluble fibre and insoluble fibre
• Soluble fibre, as its name suggests is able to form a gel after consumption although it passes through the small intestine unabsorbed.
• This type of fibre is found in fruit (eg apples), vegetables, pulses and some grains (especially oats)
• Insoluble fibre is found in grains and fibrous vegetables.  It has a bulking effect on faeces and so decreases transit time through the gut.
• Sugars give food its sweet taste
• Starch is known as a complex carbohydrate, or polysaccharide, and is made up of a large number of glucose units joined together
• Fibre, is known as non starch polysaccharide (NSP).
• NSP contains a mixture of substances, including complex carbohydrates, which cannot be digested in the small intestine of humans.
• NSP may help to prevent constipation and reduce the risk of bowel disorders

Sources of Carbohydrate in the diet

Sugars: Fruits, cakes, biscuits, sweets, sugary drinks.

Starches: Potatoes, pasta, bread, cereals, rice

NSP: Wholegrain bread, wholegrain pasta, nuts, wholegrain rice, peas, beans, lentils.