Carbohydrate is the name given to a varied group of food molecules that includes starch, sugar and dietary fibre. They are the main source of fuel for the body, especially for the brain and nervous system. Carbohydrates are found mainly in breads, cereals, fruits and vegetables.
What is carbohydrate?
The main types of carbohydrate are:
- Starch (found in foods like potato, corn, bread, rice, pasta and cereals)
- Sugar (found naturally in foods like fruit, milk and added to foods like soft drinks, cakes and biscuits for sweetness)
- Fibre (found in wholegrain breads, cereals, legumes, fruit and vegetables)
Following digestion, starch and sugars are converted into glucose, which is the primary source of energy for many of the body’s cells. Most dietary fibre escapes digestion and passes through to the bowel, where it aids bowel health and helps prevent constipation.
What do carbohydrates do?
Besides tasting good, we need to eat carbohydrates to provide energy to the body’s tissues. Fat and protein can also be broken down to supply energy, but aren’t used as effectively by our bodies as carbohydrate. Carbohydrate can be stored in the body as glucose, and then used by the muscles to provide fuel when we are active.
As well as providing energy, carbohydrate can indirectly help you to control your weight. Fat is higher in kilojoules than carbohydrate, so replacing fat in your diet with carbohydrate can reduce overall energy intake. Meals high in carbohydrate also provide satiety (feeling ‘full’) which helps reduce appetite and overeating.
How much carbohydrate should I eat?
It is recommended that 55% of energy should come from carbohydrate, or seven serves a day. For men, this is equal to about 417 grams of carbohydrate; for women, about 296 grams. The estimated average daily intake of carbohydrate in Australia is much lower than this: 250 grams for men and 181 grams for women.
How much sugar should I eat?
Sugars can be found naturally in foods or can be added during processing. Although they are an important source of energy, eating too much sugar can have harmful effects. When eaten frequently, high sugar foods have been associated with obesity and tooth decay, and can displace more nutritious foods from the diet.
It is recommended to eat only moderate amounts of sugar, or foods containing sugar. As a guide, 15–20% of total energy in the diet should come from sugars. This is equal to about 114–152 grams of sugar for men, and about 81–108 grams for women. Amounts greater than this may take the place of foods in the diet that are more nutritious.