Download Important Basics Food Charts with Carbs - Dia

- Important Basics Food Charts -
6: CARBOHYDRATE:
Carbohydrates can be divided into three main groups:



sugars
starches
cellulose
and other complex substances that are not digested by humans.
Sugars and starches in food are sources of energy. Australians obtain 20 to 60 per cent of their total dietary energy
from carbohydrate. Cellulose and some related substances are not used by our bodies as a significant source of
energy. Nevertheless, these components are very important as, together with other indigestible substances, they
constitute dietary fibre. The role of dietary fibre is discussed on Chart 3.
SUGARS
The main sugars in food are sucrose, glucose, fructose, maltose and lactose. Sucrose is obtained from sugar cane
and is usually called 'sugar'. In addition, sucrose (as well as glucose and fructose) is found in fruit, fruit juices and
honey. Besides providing energy, sugars also produce the sensation of sweetness. Each sugar contributes the same
amount of energy (kilocalories) to our diet regardless of its sweetness. Different sugars are not equally sweet and the
degree of sweetness of a food is often not a good indication of the amount of sugars present. For example, as shown
in Figure 45, maltose is only half as sweet as sucrose.
FIGURE 45: SWEETNESS OF SUGARS RELATIVE TO SUCROSE
SUGAR
Sucrose
Glucose
Fructose
Lactose
Maltose
Sorbitol
RELATIVE SWEETNESS OTHER NAME
1
0.7
1.1
0.4
0.5
0.5
Sugar
Grape sugar
Fruit sugar
Milk sugar
Malt sugar
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Sugars are widely distributed in foods, particularly processed foods where their sweetness may sometimes be masked
or hidden by other ingredients. Often the list of ingredients on the label will give an indication of the relative amount of
sugar present. For a fuller discussion on sugars, see Sugars and Health.
The use of non-nutritive or artificial sweeteners can be used to make food and drink sweet without contributing
significant amounts of energy. Although there is controversy about their safety, the most widely used artificial
sweeteners are saccharin and cyclamate. The label of any food or drink containing these sweeteners must indicate
that they are present. An artificial sweetener recently approved by some health authorities is aspartame. It has about
the same energy value as sugar but because it is 180 times sweeter, very little needs to be used. The amount of
aspartame providing sweetness equivalent to one teaspoon of sugar will only provide one-tenth of a kilocalorie.
STARCH
Starch is the main form of carbohydrate in our food. It is present in a variety of cereals, vegetables and fruit, with
major contributions from flour, potatoes and legumes (beans, peas). Starchy foods are usually cooked to improve
digestibility and give a more desirable texture and flavour. During the ripening of fruit, starch is changed into sugars,
which give sweetness to ripe fruits. In contrast to sugars, starch is often accompanied by significant amounts of other
nutrients including dietary fibre. Starch has the same energy value as sugars. Health authorities are in agreement that
we should increase our consumption of foods containing starch, such as wholegrain bread, cereals, fruits, vegetables
and nuts.
CARBOHYDRATE INTAKE
There is no specific dietary requirement for carbohydrate because energy can also be derived from protein, fat and
alcohol. However, a diet that does not contain carbohydrate can lead to muscle breakdown, ketosis and dehydration.
This can be prevented by 50 to 100 grams of carbohydrate per day, but levels above this are desirable. Sources of
complex carbohydrates, such as starch, are recommended as these often also provide necessary vitamins, elements
(minerals) and dietary fibre.
CARBOHYDRATE Food Charts:
BEVERAGES
Carbohydrate
grams per 100 grams
CEREALS, BISCUITS, CAKES, DESERTS
Carbohydrate
grams per 100 grams
EGG AND CHEESE DISHES
Carbohydrate
grams per 100 grams
FATS AND OILS
Carbohydrate
grams per 100 grams
FISH AND OTHER SEAFOODS
Carbohydrate
grams per 100 grams
FRUIT
Carbohydrate
grams per 100 grams
MEAT AND MEAT PRODUCTS
Carbohydrate
grams per 100 grams
MILK AND MILK PRODUCTS
Carbohydrate
grams per 100 grams
NUTS
Carbohydrate
grams per 100 grams
SAUCES AND CONDIMENTS
Carbohydrate
grams per 100 grams
SOUPS (as served)
Carbohydrate
grams per 100 grams
SUGARS, JAMS AND SPREADS
Carbohydrate
grams per 100 grams
SWEETS
Carbohydrate
grams per 100 grams
VEGETABLES
Carbohydrate
grams per 100 grams