How well do you know your good carbohydrates from the bad?
See if you know what's super stodge... and what to dodge
The starchy stuff has been demonised by the weight-loss brigade but new research shows ditching it may do more harm than good. Score one point for every correct answer.
Answers below.
1) Which of the following foods contain carbohydrates?
Spinach.
Strawberries.
Rice.
Alcohol.
2) Roughly how much of your diet should be made up of carbohydrates?
One per cent.
A quarter.
A third.
Half.
3) Eating too many sugar-rich carbs can increase the risk of which of these?
Premature ageing.
Heart disease.
Cancer.
4) As part of a balanced diet, complex carbohydrates can help you lose weight.
True.
False.
5) Why does the body need carbohydrates?
To provide fuel.
They are the primary source of energy for the brain.
They prevent the body having to use fat and protein for energy.
6) Which of the following are the best potatoes to eat?
Sweet potatoes.
New potatoes.
Baked potatoes.
Roast potatoes.
7) Which of these drinks has the most carbs per 100ml?
Coca-Cola.
Innocent Orange Juice Smooth.
Schweppes Lemonade.
Appletiser 100% Sparkling Apple Juice.
8) Which of these snacks has the most carbs per 100g?
Walkers Salt & Vinegar Crisps.
Jacob’s Mini Cheddars.
Kettle Chips Sea Salt & Balsamic Vinegar Crisps.
Pringles Original.
9) What happens if you stop eating carbohydrates?
Your body will burn protein and fat for energy instead.
It may be hard to get enough fibre in your system, leading to constipation.
Your body will have a reduced intake of certain key nutrients such as B vitamins, zinc and iron.
MOST READ IN FOOD
10) When is the best time of day to eat carbs?
Breakfast
Lunchtime
Dinnertime
Any time
Answers
1 They all do. As well as bread and pasta, carbs are in rice, beans, fruit, starchy veg and drinks, even alcohol. 2 The NHS Eatwell Guide recommends just over a third. 3 All of them. Many health experts now believe eating excessive carbs, especifically refined ones, is a major contributing factor in a wide variety of diseases. 4 True. Complex carbs makes people feel fuller. 5 All these reasons. 6 Sweet potatoes as they are low GI and rich in Vitamins C and E and Beta Carotene. 7 Appletiser, with 11g per 100ml. Coca-Cola has 10.6g, Innocent OJ 7.8g and Schweppes Lemonade 4.2g. 8 Kettle Chips with 55.8g per 100g, Walkers have 53.4g, Pringles 51g and Mini Cheddars 50.1g. 9 All of these. 10 You should have some carbs with every meal but fewer at breakfast and lunch, with more at dinner.
How did you do?
1-3: POTATO HEAD: To help improve carb control, include slow-release carbs such as porridge oats, pasta or sweet potatoes at every meal, cut back on added sugars – including honey, fruit syrups and nectars – and remember wholegrain versions tend to fill you up more than refined ones.
4-7 BREAD BRAIN: You are on the right tracks. Brush up on lower-GI choices, which the body breaks down slower. Remember, new potatoes are lower than baked versions, granary bread is lower than standard brown and medium ripe bananas are lower than very ripe.
8-10 CARB CLEVER: Great stuff but bear in mind, carbs can catch you out. Yes, chocolate is low GI but high in calories so go steady. The same goes for any “good” carb – they still have calories. Don’t be fooled by foods that have no added sugar but are bursting with dried fruits – processed fruit count as part of your 30g daily limit of added sugars.