2.1.4

Carbohydrates

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Why Do We Need Carbohydrates?

The 2 major types of carbohydrates are sugar and starch.

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Sugar

  • Naturally present in some foods (like fruits and milk).
  • Can also be added to foods when they're being made, like cookies and coca cola.
    • Some people call added sugars 'empty calories' because they supply energy without nutritional benefit.
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Starch

  • Pasta, beans, rice and grains are all examples of starchy foods. They are filled with nutrients such as B vitamins, iron and calcium.
  • Wholegrain starchy foods are very fibrous.
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Carbohydrates → glucose

  • When we consume carbohydrates, our bodies convert the starch and sugar into glucose. Once absorbed into the blood, the glucose can be used for energy.

Simple and Complex Carbohydrates

The body digests simple and complex carbohydrates at different speeds.

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Simple carbohyrates

  • Sugar is a simple carbohydrate.
  • There are 2 types: monosaccharides (basic sugar molecule) and disaccharides (two monosaccharides).
    • Glucose and fructose are monosaccharides. Sucrose is a disaccharide.
  • Simple carbohydrates can be digested quickly. This rapidly raises blood sugar levels and causes a short energy burst.
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Complex carbohydrates

  • Examples - starch and polysaccharides (multiple monosaccharides joined together).
  • As complex carbohydrates cannot be digested as quickly as simple carbohydrates, they raise blood sugar levels more gradually. Energy is released at a slower pace.

The Glycaemic Index

The glycaemic index, known as the GI index, ranks different carbohydrates according to how quickly they alter blood sugar levels.

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High GI foods

  • The body digests them rapidly.
  • They quickly raise blood sugar levels.
  • Examples - white bread, rice cakes, white rice, pineapples, rice pasta, bran flakes.
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Low GI foods

  • The body digests them slowly.
  • They cause blood sugar levels to gradually rise.
  • Examples - sweet potato, lentils, whole wheat bread, muesli.
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Uses

  • Diabetics, whose bodies naturally struggle to control blood sugar levels, can use the GI index to select low GI carbohydrates.

Jump to other topics

1Food Preparation Skills

2Food, Nutrition & Health

3Food Science

4Food Safety

5Food Choice

6Food Provenance

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