Download carbohydrates - Weetabix Food Company

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There are three different types of carbohydrates: sugars, starches and fibre. Most carbohydrate foods contain a mixture
of all three types in different amounts.
Sugar
Starch:
Fibre:
Also known as simple carbohydrates.
Sugars occur naturally in some foods
including honey, fruit, fruit juices, milk
and dairy products (lactose) and
some vegetables as well as in refined
forms as sugar and syrups added
to processed foods and drinks such
as sweets, chocolates, biscuits and
sugary drinks.
starch is a complex carbohydrate
found in foods that come from plants.
Good choices include wholegrain
cereals, brown rice, wholegrain pasta,
potatoes with skins, pulses (lentils),
beans and wholegrain bread.
fibre is a complex carbohydrate
found in foods that come from plants.
Unlike sugars and starches fibre
can’t be directly used by the body to
provide energy but is important for
health. Good sources of fibre include
vegetables and fruit, wholegrain
cereals, brown rice, whole-wheat
pasta, oats, pulses (beans and lentils),
nuts and seeds.
Starchy food should make up just over a third of the food we eat and provide
50% of our energy (calories). Current advice is to base meals around starchy
carbohydrate foods and choose wholegrain or higher fibre versions with less
added fat, salt and sugar.
Carbohydrates like sweets, chocolates, biscuits, cakes and sugary soft drinks are
foods high in added free sugars that also tend to be high in energy (calories) with
few other nutrients. Eating/drinking these foods often can contribute to weight
gain and tooth decay and over time may negatively affect health.
Carbohydrates like fruit, vegetables, beans, lentils and starchy foods (especially whole
grain varieties) provide a wide range of nutrients such as fibre, vitamins and minerals
and plant phytochemicals which benefit our health.
The type of carbohydrates you eat is important for your health, so you should avoid
added sugar and choose fruit, vegetables, pulses and wholegrain starchy food
instead in appropriate portions sizes.
Carbohydrates contain the same amount of calories per gram (4kcal/g) as protein
(4kcal/g) and fewer than half the calories of fat (9kcal/g).Often it’s the other things
added to carbohydrates, such as butter, cheese, cream, oil, sugar, to make food like
biscuits, pastries and pizza, which increases the energy (calorie) content. It’s also
about our portion size too. Often when people cut out carbohydrates and lose weight,
it’s not just carbohydrates they’re cutting out; they’re cutting out the high-calorie
ingredients mixed in with them. Eating too many calories - regardless of their source will contribute to weight gain.