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.
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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.
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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.
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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.
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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.
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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.
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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).
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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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