food tech - carbohydrates

carbohydrates

a collective of biological molecules that include simple sugar, fibre, starch

Functions

energy source and storage

Food source

bread, cake, vegetables and fruits, potatoes

Deficiency

low blood sugar (fatigue, dizziness, hunger), lack of energy, lack of fibre → increased constipation and risks of bowel cancer, muscle wastage (from breaking down protein as an emergency energy source)

Excess

obesity (lead to increased risks of heart disease), tooth decay, blood sugar levels fluctuation, reduce absorption of iron and calcium

forms of carbohydrates

Sugar:

Monosaccharide - no need to be broken; easily absorbed into the blood; glucose and fructose

Disaccharides - has to be broken into monosaccharide; sucrose, lactose, maltose

Non natural sugar: honey, fruits and fruit juices, dairy products, cereal, jam, confectionaries (biscuits and chocolate), soft drinks, soups and sauces, refined sugar products

Starch:

polysaccharide - takes longer time to break down, also known as slow-release carbohydrates

sources: potatoes, sweet potatoes, bread, pasta, cereal, lentils and beans

Fibre:

Increase feelings of fullness, reduce constipation and risk of bowel cancer

sources: brown rice, wholegrain products (bran cereal, wholegrain bread), fruits and vegetables, oats, nuts, lentil and beans

daily reference value

50% from daily energy intake - most should come from starchy carbohydrates and no more than 5% should be from sugars

Free sugar (table sugar, fruit juice): less than 5% of daily energy intake

Starch and sugar in milk and whole fruits: 45% of daily energy intake

Dietary fibre: 70g per day for adults