Carbohydrates in the diet:
Objective:
- Understanding the role of Carbohydrates in the diet.
- Understanding sources of carbohydrates
- Preparing a dish containing Carbohydrates and Protien
Carbohydrates in the diet
Your body needs carbohydrates to function well. But some carbohydrates may be better for you than are others.
Common sources of naturally occurring carbohydrates include:
There are three main types of carbohydrates:
Starch is a complex carbohydrate, meaning it is made of many sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.
The Dietary Guidelines recommends that carbohydrates make up 45 to 65 percent of your total daily calories.
Carbohydrates and your health
Carbohydrates are vital to your health for a number of reasons.
Providing energy: Your body uses carbohydrates as its main fuel source. Sugars and starches are broken down into simple sugars during digestion. They're then absorbed into your bloodstream, where they're known as blood sugar (blood glucose). From there, the glucose enters your body's cells with the help of insulin. Glucose is used by your body for energy, fuelling all of your activities, whether it's going for a jog or simply breathing. Extra glucose is stored in your liver, muscles and other cells for later use or is converted to fat.
Protecting against disease: Some evidence suggests that whole grains and dietary fibre from whole foods help reduce your risk of cardiovascular diseases. Fibre may also protect against obesity and type 2 diabetes. Fibre is also essential for optimal digestive health.
Controlling weight: Evidence shows that eating plenty of fruits, vegetables and whole grains can help you control your weight. Their bulk and fibre content aids weight control by helping you feel full on fewer calories. Contrary to what low-carb diets claim, very few studies show that a diet rich in healthy carbohydrates leads to weight gain or obesity
Your body needs carbohydrates to function well. But some carbohydrates may be better for you than are others.
Common sources of naturally occurring carbohydrates include:
- Fruits
- Vegetables
- Milk
- Nuts
- Grains
- Seeds
- Legumes
There are three main types of carbohydrates:
- Sugar.
- Starch.
Starch is a complex carbohydrate, meaning it is made of many sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.
- Fibre.
The Dietary Guidelines recommends that carbohydrates make up 45 to 65 percent of your total daily calories.
Carbohydrates and your health
Carbohydrates are vital to your health for a number of reasons.
Providing energy: Your body uses carbohydrates as its main fuel source. Sugars and starches are broken down into simple sugars during digestion. They're then absorbed into your bloodstream, where they're known as blood sugar (blood glucose). From there, the glucose enters your body's cells with the help of insulin. Glucose is used by your body for energy, fuelling all of your activities, whether it's going for a jog or simply breathing. Extra glucose is stored in your liver, muscles and other cells for later use or is converted to fat.
Protecting against disease: Some evidence suggests that whole grains and dietary fibre from whole foods help reduce your risk of cardiovascular diseases. Fibre may also protect against obesity and type 2 diabetes. Fibre is also essential for optimal digestive health.
Controlling weight: Evidence shows that eating plenty of fruits, vegetables and whole grains can help you control your weight. Their bulk and fibre content aids weight control by helping you feel full on fewer calories. Contrary to what low-carb diets claim, very few studies show that a diet rich in healthy carbohydrates leads to weight gain or obesity
Practical Preparation
Shepherds Pie
Method:
Describe which method you would use by thinking logically of what you need to do?
Boil the potatoes in salted water for 10-15 mins until tender. Drain, then mash with the butter and milk. Heat the oil in a medium saucepan, then soften the onion for a few mins. When soft, turn up the heat, crumble in the lamb and brown, tipping off any excess fat. Add the tomato purée , then fry for a few mins. Pour over the stock, bring to a simmer, then cover and cook for 40 mins, uncovering halfway. Put the mince into an ovenproof dish, top with the mash and ruffle with a fork. The pie can now be chilled and frozen for up to a month. Bake for 20-25 mins until the top is starting to colour and the mince is bubbling through at the edges. (To bake from frozen, cook at 160C/fan 140C/gas 3 for 1 hr-1 hr 20 mins until piping hot in the centre. Flash under the grill to brown, if you like.) Leave to stand for 5 mins before serving.
- 1 tbsp sunflower oil
- 1 large onion, chopped
- 100g Mixed frozen vegetables
- 500g pack lamb/beef mince
- 2 tbsp tomato purée
- 500ml beef stock - stock cube
- 500g potatoes, cut into chunks
- 85g butter (optional)
Method:
Describe which method you would use by thinking logically of what you need to do?
Boil the potatoes in salted water for 10-15 mins until tender. Drain, then mash with the butter and milk. Heat the oil in a medium saucepan, then soften the onion for a few mins. When soft, turn up the heat, crumble in the lamb and brown, tipping off any excess fat. Add the tomato purée , then fry for a few mins. Pour over the stock, bring to a simmer, then cover and cook for 40 mins, uncovering halfway. Put the mince into an ovenproof dish, top with the mash and ruffle with a fork. The pie can now be chilled and frozen for up to a month. Bake for 20-25 mins until the top is starting to colour and the mince is bubbling through at the edges. (To bake from frozen, cook at 160C/fan 140C/gas 3 for 1 hr-1 hr 20 mins until piping hot in the centre. Flash under the grill to brown, if you like.) Leave to stand for 5 mins before serving.