Carbohydrates

Carbohydrates are a source of energy. Many carbohydrate-rich foods also contain fibre, micronutrients and protein. Excess carbohydrates in the diet are converted into fat for storage. Traditionally, carbohydrate-rich foods are considered as starchy foods, and include rice, potatoes and foods made from wheat and other flours, such as pasta and bread. It is important to note that vegetables and fruits, as well as pulses, beans, lentils, nuts and seeds, are also sources of carbohydrates.

Carbohydrates include:

• Monosaccharides (one sugar molecule), such as glucose, galactose and fructose
• Disaccharides (two sugar molecules), such as lactose and sucrose
• Oligosaccharides (usually two to 10 sugar molecules), such as fructo-oligosaccharides and galacto-oligosaccharides
• Polysaccharides (greater than 10 sugar molecules in chains), such as starch and non-starch polysaccharides (fibre).

Many processed foods contain refined carbohydrates, that is, sugars and starches which are low in nutritional value and are considered to be ‘empty calories’. These include biscuits, cakes, sweets, crisps, doughnuts, etc.