Carbohydrates
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Carbohydrates: Types, Sources, and Dietary Recommendations
Types of Carbohydrates
Carbohydrates are essential macronutrients and are categorised into:
- Starchy carbohydrates: Include bread, rice, potatoes, pasta, and breakfast cereals.
- Sugary carbohydrates: Include sweets, honey, jam, sugar, soft drinks, and desserts.
Energy Content
Both starchy and sugary carbohydrates provide about 3.75 calories per gram, less than half that of fat.
Role in the Body
When carbohydrates are consumed, most are converted into glucose to fuel cells, including those in the brain and muscles.
Dietary Recommendations
Government guidelines recommend:
- A third of the diet should consist of starchy foods such as bread, potatoes, pasta, and rice.
- Another third should come from fruit and vegetables.
General dietary advice includes:
- Increase consumption of fibre-rich foods and starchy carbohydrates.
- Limit intake of sweets, chocolate, biscuits, and cakes.
- Aim to eat at least five portions of fruit and vegetables daily.
- Choose wholegrain starchy foods like potatoes with the skins on for added fibre.
Increasing Carbohydrate Intake
To boost carbohydrate intake, focus on increasing soluble fibre found in:
- Oats, lentils, beans, and peas.
- Fruits and vegetables.
High fibre starchy carbohydrates help regulate blood sugar levels more effectively than sugary foods and drinks.
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