2.1.5

Carbohydrates 2

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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

  • 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

  • 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

  • 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

  • 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 is a form of carbohydrate. Fibre is sometimes referred to as non-starch polysaccharide (NSP) or roughage.

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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

  • 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 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.

Jump to other topics

1Food Preparation Skills

2Food, Nutrition & Health

3Food Science

4Food Safety

5Food Choice

6Food Provenance

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