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Measuring Body Fat
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Amino Acids Arginine
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Not Enough Carbohydrates
Fibre and NSP
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Exercise to Lose Weight
How Many Calories Do I need?
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Weight Loss Diet
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Quick Weight Loss
How to be a Successful Dieter
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Setting Weight Loss Goals
Trial of Low Carbohydrate Diet
Slimming Clubs
Types of Fat
Yo-Yo dieting
Weight Gain After Dieting
Low Fat Foods
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Healthy Breakfast
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Thai Food and Dieting
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Baked Potato
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Healthy Eating in the Evening
Five portions of Fruit and Vegetables
Weighing Yourself
Why weight loss slows down when dieting
Olestra, Simplese and Fat Products
Favourite Foods and Dieting
Food Cravings
Increased Appetite Before your Period
Controlling Hunger when Dieting
Weight Gain as you get older
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BMI - Body Mass Index
Eating Out
Weight Gain
Lose Weight in three months
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What is Carbohydrate? - An energy store and an energy source.

Structure of Carbohydrate

Carbohydrate can be split into 2 groups, simple and complex. Simple carbohydrates are sugars and complex are starch.

The difference between these 2 groups is their chemical composition.

Simple carbohydrates are made up of 1 or 2 units of sugar (monosaccharides and disaccharides) whereas complex carbohydrates are made up of more than 2 sugar units, these are called Polysaccharrides) Bit over simplistic but will do for our purposes.carbohydrate


To get into out bloodstream these sugars must be broken down. A single block of sugar can pass through the gut wall into the blood stream; this is called glucose, very simple sugar. Very easily absorbed - that why we get the instant sugar hit after having a mars bar for instance. Other sugars need more help. The disaccharide and polysaccharides have more links, which need to be broken down in order to be absorbed. This is done mechanically by chewing but this process also requires water for the chemical reactions. Another good reason to drink lots of water!

GI Index

The GI Index measures how quickly your blood sugar level increases after having a certain food. We'll discuss this in a later class in more depth, but if you require a slow release of energy good to have foods with a low GI Index, i.e., complex carbohydrates - brown bread, brown rice nuts.

Aim of the game: To break down the carbohydrates into simple sugars that can be easily absorbed into the bloodstream.

How much Carbohydrate should we eat?

About 50% your daily energy supply should come form carbohydrates, and this should be split between: (60%) Complex carbohydrates such as pasta, rice, bread and the rest from sugars i.e., fruit and milk. Remember to watch out for the carbohydrates that are loaded with extra fat.

Where do I find good sources of Carbohydrate?

Apples 20g
Banana 25g
Raisins 40g per 2.5 ounces
Victoria sponge 42 g per 2.5 oz
Baked potato 50g
Baked Beans 50g
Bagel 31g
Pasta 40g