CARBOHYDRATE

Carbohydrate comprises a variety of sugars, oligosaccharides, starches and non-starch polysaccharides (NSP - the best single index of the dietary fibre concept) and to a lesser extent other complex carbohydrates. DRVs consider the broad groups - sugar, starch and NSP, but however, in a slightly different way to The Composition of Foods (the UK Nutrient Databank). DRVs were set for intrinsic and milk sugars and starch (37% of food energy for those who drink alcohol and 39% for those who do not) and non-milk extrinsic sugars (10% for those who drink and 11% for those who do not). The UK Nutrient Databank gives a total sugar figure and a total starch figure for each food item in the database, but there is presently no information as to how much of the sugar is intrinsic and how much is extrinsic. It is therefore not possible to compare them. Intrinsic sugars are sugars that are contained within the cell wall of the food and extrinsic sugars are those that are not. Examples of extrinsic sugars are the sugars in honey, table sugar and milk sugar (lactose). There is no evidence that intrinsic sugars or milk sugar have adverse effects on health, whereas non-milk extrinsic sugars stick to teeth and cause dental caries and extremely high levels (above 30% of food energy) maybe associated with elevated levels of cholesterol, blood glucose and insulin. Hence DRVs were set for intrinsic sugars and milk sugar and starch together and non-milk extrinsic sugars on their own. Many academics in the field of nutrition (including some that set the DRVs) feel that this concept is presently leading to more confusion than it is being helpful and that it is probably more sensible to consider added sugar. Therefore the AVG quantity (in grams) based on the DRVs, that non-milk extrinsic sugar may contribute to your diet is shown. If your total sugar intake is in excess of this, then use the Individual Food Contributions facility (F2), to find out where the sugar is coming from. If most of the sugar is coming from milk, vegetables, fruits, nuts etc., then, even though some of the sugar may still be extrinsic, do not worry. If, however, the sugar coming from table sugar, honey, cakes, chocolate and refined or processed foods with added sugar (including fruit drinks) etc., is greater than the AVG quantity for non-milk extrinsic sugars, then reduce these foods in your diet. You do not actually require any added sugar. The intake for starch is shown only for information.