2.1.5
Carbohydrates 2
Amounts of Carbohydrates
Amounts of Carbohydrates
Government guidelines recommend that carbohydrates should make up 50% of our daily food energy intake.
Dietary reference values
Dietary reference values
- We should try to get as much of this energy as we can from starchy food and natural sugars (e.g. those found in rice, fruit etc.).
- Added sugars - only 5% of our intake.
UK consumers
UK consumers
- The majority of the UK population eats too much sugar.
- Food labels now contain an 'of which sugars' tab in the carbohydrates section to help people to control their sugar intake.
Consequences of too many carbohydrates
Consequences of too many carbohydrates
- A build-up of fat - this is because excess carbohydrates in the body are converted into fat. Excess fat can cause obesity.
- Tooth decay (from eating too much sugar).
- Higher blood sugar levels.
- Type 2 diabetes.
Consequences of too few carbohydrates
Consequences of too few carbohydrates
- Low blood sugar levels. This can lead to hunger, faintness and fatigue.
- Weight loss.
- A fat deficiency (because our bodies have had to resort to fat for energy).
- A fat deficiency can lead to a protein deficiency, as our bodies begin to use proteins for energy.
Fibre
Fibre
Fibre is a form of carbohydrate. Fibre is sometimes referred to as non-starch polysaccharide (NSP) or roughage.
Sources
Sources
- Wholegrain breakfast cereals, wholewheat pasta, wholegrain bread and oats, barley and rye.
- Fruits - e.g. berries, melon, pears, oranges.
- Vegetables - e.g. sweetcorn, broccoli, Brussels sprouts, parsnips.
- Beans and pulses - kidney beans, lentils, etc.
- Nuts and seeds - almonds, chia seeds, etc.
Too little fibre
Too little fibre
- Symptoms of having too little fibre in the diet include: .
- Weight gain.
- Heart disease.
- Constipation.
- High blood pressure.
- Cancer (e.g. colon, bowel).
NHS guidelines
NHS guidelines
- NHS recommendation - adults take in 30g of fibre as a daily dose.
- Young children - don't need as much fibre as adults.
- This is because people can get full quickly off high-fibre foods, and eat less of other important foods as a result.
1Food Preparation Skills
1.1Food Preparation Skills
1.1.1General Practical Skills
1.1.2Knife Skills
1.1.3Preparing Fruit, Vegetables & Using Equipment
1.1.4Cooking Methods: Prepare, Shape & Combine
1.1.5Sauce Making, Tenderising & Marinating
1.1.6Dough & Pastry
1.1.7Shaping & Finishing Dough
1.1.8Raising Agents & Mixtures
1.1.9End of Topic Test - Food Preparation Skills 1
2Food, Nutrition & Health
2.2Micronutrients
3Food Science
3.1Cooking of Food & Heat Transfer
3.2Functional & Chemical Properties of Food
4Food Safety
4.1Food Spoilage & Contamination
5Food Choice
5.1Factors Affecting Food Choice
5.2British & International Cuisines
6Food Provenance
6.1Environmental Impact & Sustainability of Food
6.1.1Food Sources - Intensive & Organic Farming
6.1.2Food Sources - Genetically Modified Crops
6.1.3Food Sources - Reared Food
6.1.4Food Sources - Caught Food
6.1.5Food & The Environment
6.1.6Food & The Environment 2
6.1.7Sustainability of Food
6.1.8Sustainability of Food 2
6.1.9End of Topic Test - Environmental Impacts
Jump to other topics
1Food Preparation Skills
1.1Food Preparation Skills
1.1.1General Practical Skills
1.1.2Knife Skills
1.1.3Preparing Fruit, Vegetables & Using Equipment
1.1.4Cooking Methods: Prepare, Shape & Combine
1.1.5Sauce Making, Tenderising & Marinating
1.1.6Dough & Pastry
1.1.7Shaping & Finishing Dough
1.1.8Raising Agents & Mixtures
1.1.9End of Topic Test - Food Preparation Skills 1
2Food, Nutrition & Health
2.2Micronutrients
3Food Science
3.1Cooking of Food & Heat Transfer
3.2Functional & Chemical Properties of Food
4Food Safety
4.1Food Spoilage & Contamination
5Food Choice
5.1Factors Affecting Food Choice
5.2British & International Cuisines
6Food Provenance
6.1Environmental Impact & Sustainability of Food
6.1.1Food Sources - Intensive & Organic Farming
6.1.2Food Sources - Genetically Modified Crops
6.1.3Food Sources - Reared Food
6.1.4Food Sources - Caught Food
6.1.5Food & The Environment
6.1.6Food & The Environment 2
6.1.7Sustainability of Food
6.1.8Sustainability of Food 2
6.1.9End of Topic Test - Environmental Impacts
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