Carbohydrate

• The two main carbohydrates are known as sugars and starch.  Both provide about 4kcal per gram. 
• Fibre is also a carbohydrate but this does not generally provide energy (as it is not digested).  Instead, it helps to maintain a healthy digestive system.
  The most important use of carbohydrate is to provide energy for the body.  It is the major source of glucose (a sugar), which is used as fuel for the muscles and brain.
• At least half of the energy in our diets should come from carbohydrate and of this, most should be starchy carbohydrates (bread, potatoes, rice and pasta).
• Sugars are simple carbohydrates.  They may be present naturally in whole fruit and vegetables or they may be dissociated from the cell structure, as is the case for milk sugars (e.g. lactose) and also for honey, fruit juices, table sugar and confectionery.  These last four are known to contribute to weight gain and tooth decay if consumed frequently and in large amounts.
• The guideline daily amount (GDA) for sugar is currently under discussion.  It is difficult to distinguish between total and added sugar and so 3663 labels list the total amount of sugar in the food. 
• Many people currently consume more sugar than they need with most being in the form of the 'bad' sugars (e.g. confectionery and table sugar).
  Complex carbohydrates are found in starchy foods such as bread, potatoes, rice and pasta. 
• Non-starch polysaccharides (a type of fibre) are also classed as complex carbohydrates and can be found in fruits, vegetables, beans and whole grain cereals.