There are three different types of carbohydrates: sugars, starches and fibre. Most carbohydrate foods contain a mixture of all three types in different amounts.

Sugar

Also known as simple carbohydrates. Sugars occur naturally in some foods including honey, fruit, fruit juices, milk and dairy products (lactose) and some vegetables as well as in refined forms as sugar and syrups added to processed foods and drinks such as sweets, chocolates, biscuits and sugary drinks.

Starch:

starch is a complex carbohydrate found in foods that come from plants. Good choices include wholegrain cereals, brown rice, wholegrain pasta, potatoes with skins, pulses (lentils), beans and wholegrain bread.

Fibre:

fibre is a complex carbohydrate found in foods that come from plants. Unlike sugars and starches fibre can’t be directly used by the body to provide energy but is important for health. Good sources of fibre include vegetables and fruit, wholegrain cereals, brown rice, whole-wheat pasta, oats, pulses (beans and lentils), nuts and seeds.

CARBOHYDRATES

Carbohydrates (often shortened to carbs) are the main source of energy in the

body converted mostly to glucose which is used to fuel cells such as the muscles

and the brain.

Starchy food should make up just over a third of the food we eat and provide 50% of our energy (calories). Current advice is to base meals around starchy carbohydrate foods and choose wholegrain or higher fibre versions with less added fat, salt and sugar.

Carbohydrates like sweets, chocolates, biscuits, cakes and sugary soft drinks are foods high in added free sugars that also tend to be high in energy (calories) with few other nutrients. Eating/drinking these foods often can contribute to weight gain and tooth decay and over time may negatively affect health.

Carbohydrates like fruit, vegetables, beans, lentils and starchy foods (especially whole grain varieties) provide a wide range of nutrients such as fibre, vitamins and minerals and plant phytochemicals which benefit our health.

The type of carbohydrates you eat is important for your health, so you should avoid added sugar and choose fruit, vegetables, pulses and wholegrain starchy food instead in appropriate portions sizes.

Carbohydrates contain the same amount of calories per gram (4kcal/g) as protein (4kcal/g) and fewer than half the calories of fat (9kcal/g).Often it’s the other things added to carbohydrates, such as butter, cheese, cream, oil, sugar, to make food like biscuits, pastries and pizza, which increases the energy (calorie) content. It’s also about our portion size too. Often when people cut out carbohydrates and lose weight, it’s not just carbohydrates they’re cutting out; they’re cutting out the high-calorie ingredients mixed in with them. Eating too many calories - regardless of their source - will contribute to weight gain.