Carbohydrates

There are three main nutrients in the diet: fat, protein and carbohydrate. Carbohydrate foods provide the body with its main energy source, which is glucose. Carbohydrate is broken down by the body into glucose, which then enters the blood. The rate at which carbohydrate is broken down depends on the type of carbohydrate eaten; this is known as the glycaemic index (GI). For example, foods with a high GI are broken down quickly causing a quick increase in blood glucose, whereas foods with a low GI are broken down slowly giving a more gradual increase.

The table below shows the main types of food that we eat that contain carbohydrate:

FOOD GROUP	EXAMPLES	BENEFITS
Starchy Foods	Bread, potato, rice, pasta, noodles, breakfast cereal, pastry, yam, cassava and grains (e.g. couscous)	Provides fibre, especially wholegrain varieties. Also an important source of calcium, iron and B vitamins
Fruit & Vegetables	All types of fruit contain carbohydrate in the form of natural fruit sugar (fructose). Vegetables vary in the amount of carbohydrate they contain but are generally slowly absorbed	A great source of vitamins, minerals and fibre
Dairy Foods	Milk, yoghurt and ice cream all contain milk sugar (lactose)	Provides an important source of calcium, vitamins A and B12. Also a source of protein
Sugary Foods & Drinks	Sugar, jam, marmalade, honey, soft drinks, sweets, cakes, biscuits and chocolates	No nutritional benefits other than providing additional calories

The amount of carbohydrate we should eat in a day varies from person to person depending on your activity level, gender, age and weight. It is estimated that we should get around 50% of our energy from carbohydrate. For people with Type 1 diabetes, it is important to have an understanding of the amount of carbohydrate in the food and drink consumed. This is because insulin can be matched to the amount of carbohydrate eaten. For those with other types of diabetes, knowledge of carbohydrate intake can help to understand the effect of food and drinks on blood glucose levels. The higher the carbohydrate content of a food or drink, the greater the effect on the blood glucose. For example, half a pint of cranberry juice has over double the carbohydrate content of a medium sized banana:

Both books contain lots more useful information on recommended daily intakes. Carbs & Cals gives additional information about carbohydrate counting and diabetes, while Carbs & Cals & Protein & Fat focuses on healthy eating and weight loss guidelines, as well as some top tips on nutrition and weight control.