Carbohydrates
Carbohydrates are a main source of energy for us. Every time you think, use your muscles or just sit still your body is using carbohydrates. Carbohydrates can be in the form of complex molecules and simple molecules. Our body can use all of them and will break down complex molecules into simpler ones that it can use as energy. In every gram of carbohydrate there are 4 calories. Carbohydrates mainly come from plant based foods.
It is much better to eat complex carbohydrates rather than simple carbohydrates as they are released gradually into your bloodstream over several hours giving you a steady supply of energy. Simple carbohydrates are released quickly and all at once giving you a sudden boost of energy, but then the body releases insulin to store the excess energy as fat and this quickly leaves you feeling tired and hungry (and maybe a little heavier).
Your main sources of complex carbohydrates are listed below under the pictures. Simple carbohydrates generally come in the form of sugary foods and processed grain foods such as white rice, white bread, white pasta, biscuits, or any food that has white flour in it rather than wholewheat. Avoid these sugary and refined grain foods and have a portion of complex carbohydrates with each meal. Some recommendations are below.
How much carbohydrate is in each of the pictured foods (dry/uncooked) is under its name. Remember that potatoes, and to a small degree bread, has already got water in it so the percentages are less. The water is added to rice, pasta, oats, beans etc. when it is cooked.
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| Brown Rice 75% | Potatoes 16% |
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| Wholewheat Pasta 62% | Sweet Potatoes 21% |
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| Whole Oats 60% | Wholemeal Bread 38% |
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| Beans 56% | Lentils 56% |
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