Carbohydrates

Question 1

Composition of carbohydrates

Answer 1

Carbohydrates are made up of three elements.
1. Carbon (C)
2. Hydrogen (H)
3. Oxygen (O)
These elements combine to form simple sugars, e.g. glucose.

Question 2

Classification of carbohydrates

Answer 2

Carbohydrates come from three different groups.
1. Sugar
2. Starch
3. Dietary fibre

Question 3

Sources of carbohydrates

Answer 3

Sugar: tables sugar, sweets, honey, soft drinks, cakes, ketchup, biscuits, fruit, jam

Starch: cereals, bread, pasta, flour, potatoes

Dietary fibre: whole cereals, whole meal bread, fruit and vegetables

Question 4

Functions of carbohydrates

Answer 4

- Carbohydrates supply most of the body’s heat and energy.
- Excess carbohydrates are stored as fat (adipose tissue), which insulates the body.
- Dietary fibre is vital for the movement of waste through the intestines, prevents constipation and helps prevent diseases of the bowel, e.g. bowel cancer.

Question 5

Sugar

Answer 5

Sugar is a form of carbohydrate that can be called many different names, e.g. glucose, fructose, sucrose and maltose. Too much sugar in the diet can cause obesity and dental decay.

High sugar foods - such as cakes, biscuits and fizzy drinks - are called empty calorie foods, as they provide kilocalories but few other nutrients. These foods should be avoided.

Many foods, e.g. ketchup, have hidden sugars. They may not taste sweet but see very high in sugar. Always examine packages for hidden sugars - they may be listed as glucose, fructose, sucrose, honey or treacle.

Question 6

Reducing sugar intake

Answer 6

- Replace sugary snacks with nuts and fresh fruit
- Avoid sugary drinks. Water is much better.
- Avoid sweets, cakes, biscuits and desserts.
- Use artificial sweeteners

Question 7

Dietary fibre

Answer 7

Dietary fibre is also called roughage or cellulose. Fibre is found in unprocessed foods such as whole grain cereals and fresh fruit and vegetables. Fibre helps to prevent constipation and other diseases.

Fibre is not digested by the body. Instead it absorbs water as it passes through the digestive system, bulking up waste and allowing it to pass through the intestine more easily.

Question 8

Increasing fibre in the diet

Answer 8

- Avoid refine carbohydrate foods. Eat whole grain carbohydrates instead.
- Eat plenty of raw fruit and vegetables.
- Eat nuts or dried fruits.

Question 9

Reference intake for carbohydrates

Answer 9

Between 25g and 35g of fibre per day.