Carbohydrates
Contents
The role of carbohydrates
Carbohydrate is an important source of energy. It comes from two main sources, starch and sugar. Carbohydrates are foods that break down to glucose in the body.
These may be sweet foods like cakes, sweets, chocolate, biscuits, sugared breakfast cereals, honey, fruit and concentrated fruit juices, or starchy foods like potatoes, pasta, plantain, fufu, chapati, rice and bread.
Starchy carbohydrates
Starchy carbohydrates can be found in flour, bread, rice, pasta, potatoes, cereals, chapatis, pastry, noodles, plantain and fufu. Table 1 shows the main sources of starchy carbohydrates. There are healthier choices that you can make with starchy foods. Wholegrain varieties have a much lower glycaemic index and more fibre so choose these when possible. Most of the carbohydrates you eat should be those listed in the right-hand column.
Table 1: Starchy carbohydrates
Although certain starchy carbohydrates are healthy foods and should be eaten at each main meal, you should bear in mind the points below:
- Starchy carbohydrates containing fibre and whole grains and those with a lower glycaemic index are digested more slowly. Whole grains provide fibre, vitamins, minerals and other nutrients. These foods help lower the risk of diabetes, heart disease and other conditions. They can also help to keep you feeling fuller for longer, so can help with weight loss too.
- Try to aim for an even distribution of carbohydrate intake throughout the day, rather than saving it all up for one meal. Spreading your carbohydrates through the day keeps blood glucose levels consistent.
- Eating more carbohydrates than you need will lead to weight gain. If you are trying to lose weight, consider reducing your portion sizes.
Fibre
Fibre is a type of carbohydrate that comes from plants. Studies have shown that people who eat more fibre in their diet have a lower body weight, lower blood pressure and cholesterol levels. Fibre can help you feel full which helps prevent overeating. It also delays the absorption of certain nutrients in your blood such as sugar and fats and helps your gut bacteria to thrive and produce substances which are though to be protective for heart health.
Sugary carbohydrates
Sugar is found in many foods. It can be an added ingredient, e.g. in fizzy drinks, cakes and confectionery, or it can occur naturally in foods such as fruit and milk. Table 2 shows the main sources of sugars, both natural and added. You should try to avoid those in the left-hand column and choose from the foods in the right-hand column as much as possible.
Table 2: Sugary carbohydrates
The safety of non-nutritive sweeteners is an ongoing topic of debate. All the sweeteners listed have undergone rigorous safety checks. It is your choice whether to include them in your diet, but it is always advisable to check food labels on everything you eat and ensure that you only eat them in limited amounts. You should avoid eating or drinking anything containing aspartame as it is not recommended for people with diabetes.
Useful resources
For more information about other aspects of your diet see Fats, Oils and Spreads; Fibre and Wholegrains; Fruit and Vegetables; and Salt.
