The specific component of carbohydrate we are seeking to increase is fibre. By selecting meals and snacks with a greater fibre content, individuals are likely to increase the intake of starches.
A gradual increase in fibre intake should be recommended. This will minimise possible side effects which include flatulence and possibly diarrhoea. When increasing fibre intake, also check fluid intake. If fluid intake is inadequate, constipation may result due to absorption of water by fibre in the large bowel.
It is also wise to caution clients against an excessive fibre intake. Besides the obvious gaseous effects, large quantities of insoluble fibre—particularly wheat bran—can interfere with the absorption of iron by the body.
Assessing dietary fibre intake. A ‘fibre count’ can be performed to identify sources of fibre and opportunities for increased intake. A greater fibre intake will result from increased consumption of fruits, vegetables, wholegrain cereals, legumes and other unprocessed plant foods. Client education should promote an eating style which includes these foods. As this list is limited to major fibre-containing foods, it can only provide a rough estimate of dietary fibre eting habits.
Reading food labels for carbohydrates. Nutrition information panels indicate carbohydrate content by showing the ‘total carbohydrate’ and the quantity of ’sugars’ per 100g. The starch content can be calculated by subtracting sugars from the total. This is a comparison between white and wholemeal bread. Both breads contain a relatively large amount of starch—44.4g and 40.7g respectively. Although technically carbohydrate, fibre content is shown separately. As you would expect, wholemeal bread contains more fibre.
In the absence of a nutrition information panel, an ingredient list can give an indication of the fibre content of a food. Names such as wholewheat, bran, wheatbran, wholegrain, wheatgerm, wheatmeal and oatbran appearing near the front of an ingredient list may indicate a generous fibre content.
An ingredient list can also provide an indication of sugar content. Sugar can be identified by numerous other names: sucrose, maltose, lactose, dextrose, fructose, glucose, sorbitol, mannitol, glucose syrup, com syrup, golden syrup, disaccharides, monosaccharides, polysaccharides, modified carbohydrate, raw sugar, brown sugar, molasses, honey and treacle.
Nutritional claims about carbohydrates. Like fat, there are requirements for manufacturers’ claims about fibre in food.
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