For reference, it is recommended that we obtain at least 50% of our total dietary energy from carbohydrates – this includes all starch, dietary fibre and sugars.

On a 2000 kilocalorie diet we should be having around 1000 kilocalories (250g) of carbohydrates; no more than 5% of this should be from free (added) sugars (less than 50 kilocalories); and at least 30g of dietary fibre (120 kilocalories).

Role

Carbohydrates are the body’s main source of energy – with the brain using around 20% of this per day.

Carbohydrates are broken down into the sugar molecule, glucose, which is transported in the blood & taken up by cells to produce a fuel molecule, called adenosine triphosphate (ATP).

Types of carbohydrates 

Carbohydrates contain carbon, hydrogen and oxygen; but can be classified differently – simple and complex, are two classification I’ve used in the info-graphic.

Simple Carbohydrates

Simple carbohydrates contain one (mono) or two (di) sugar molecules combined in a simple structure. They can be easily absorbed, broken down and used for energy – causing a quick release of blood glucose.

• Monosaccharide: glucose, galactose, fructose
• Disaccharide: sucrose, lactose
• Foods: Sweets, table sugar, soft drinks, syrup, honey, fruit, fruit juices, milk products.

Simple sugars are found naturally in fruits, milk & milk products – but are added to processed and refined food products – including candy, table sugar, syrups, and soft drinks. These processed and refined food products provide energy, but lack vitamins, minerals and fibre – unlike fruits & complex carbohydrates.

Complex Carbohydrates

Complex carbohydrates contain three or more sugars (oligo or poly) combined together in more complex structures. They take longer to be broken down, and used for energy – therefore blood glucose rises more steadily.

• Oligosaccharides: maltodextrins, raffinose
• Polysaccharides: amylose, cellulose
• Foods: Beans, pulses, potatoes, vegetables, whole-wheat breads, pastas and flours

Fibre and starch are the two types of complex carbohydrates.

” Government guidelines published in July 2015 say our dietary fibre intake should be at least 30g a day  ”

• Fibre lowers the risk of heart disease, type 2 diabetes, bowel cancer and stroke.
• It can also help to make us feel fuller for longer – helping with weight loss
• It aids digestion & helps with constipation

” Starchy foods should be our main source of carbohydrate; potatoes, bread, rice, pasta and cereals should make up just over a third of the food you eat. Choose wholegrain varieties, and eat potatoes with their skins on for more fibre. ”

• Starchy foods contribute  – energy, & a range of nutrients (fibre, calcium, iron & B vitamins)
• They contain fewer kilocalories than fat (gram v gram)
• Wholegrain varieties of starchy foods and potatoes (with skin) – are good sources of fibre

Summary

• Carbohydrates aren’t the enemy; they are needed by every cell in the body – for all body processess
• Simple carbohydrates cause a rapid rise in blood glucose, whilst complex carbohydrates helps to stabilize blood glucose
• Simple carbohydrates aren’t all bad – in the form of fruit & milk, contain a number of nutrients so we should prioritize these over the processed sort of simple carbohydrates (sweets, biscuit, chocolate etc.)
• Complex carbohydrates- provide the body with a number of nutrients, vitamins, minerals and fibre – which help to protect against illness and disease.