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What are Carbohydrates?
Carbohydrates are a macronutrient found within a range of foods, and often in foods that contain lots of starch. When these foods are eaten the body converts the starch into a sugar called glucose which the body uses for energy.
What is the role of Carbohydrates?
Carbohydrates are important as they are a main energy source. The glucose produced when breaking down these foods can be stored in the body and used as a easy source of energy for many functions including exercise. As a macronutrient, carbohydrates will make up a larger proportion of the diet of a healthy individual in order to fuel the body throughout the day. For more information on this, please visit our article on energy here.
Additionally, foods containing lots of starch like wholegrains are also rich sources of fibre, vitamins and minerals. Therefore, a diet containing various wholegrain starchy foods can benefit health and wellbeing. For example, fibre is important to reduce the risk of heart disease, type 2 diabetes, bowel cancer and inflammation.
What foods contain Carbohydrates?
There are many sources of carbohydrates, and the source can affect the impact this has on the body and health. Wholegrain carbohydrates often have additional benefits within the diet these include foods such as wholegrain rice, bread, flour and pasta.
Less starchy carbohydrates (such as sweets, cakes, biscuits and crisps) contain less fibre, minerals and vitamins, and can cause a quick increase in blood glucose levels. As a result, these foods should be consumed in moderation. However, there are some circumstances where these foods are important, such as in some endurance sports where these carbohydrates can help provide a quick energy boost. Endurance sport requires the carbohydrates to continue through exercising for a prolonged period of time. It is important to fuel for endurance sports with foods such as oats, cereals, bread ~2 hours before exercise and consume carbohydrates after exercise to aid with recovery.
Further Resources:
- Nutrition information to support healthy sustainable diets
- Starchy foods and carbohydrates – NHS
- Sport and exercise – BDA
References:
Public Health England (2016). Government Dietary Recommendations: Government recommendations for energy and nutrients for males and females aged 1–18 years and 19+ years. Available at: https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommendations.pdf [Accessed 21 Aug 2024].
National Health Service (2022). Starchy foods and carbohydrates . Available at: https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/ [Accessed 22 Aug 2024]
American College of Sports Medicine (2016). American College of Sports Medicine position stand. Nutrition and athletic performance. Medicine and Science in Sports and Exercise, 41(3). https://doi.org/10.1249/MSS.0b013e31890eb86
Written By:
Lucy Clarkson, SENR Nutritionist and Database Support, myfood24.