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What vitamins do carbohydrates contain

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What vitamins do carbohydrates containWhat are carbs?

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Starchy foods and carbohydrates - NHSVitamins B2 and B3

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Back to Eat well. Starchy foods are our main source of carbohydrate and play an important role in a healthy diet. We should eat some starchy foods every day as part of a healthy, balanced diet. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.

As well as starch, they contain fibre, calcium, iron and B vitamins. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Just watch out for the added fats used when you cook and serve them: this is what increases the calorie content. Fibre is the name given to a range of compounds found in the cell walls of vegetables, fruits, pulses and cereal grains.

Potato skins, wholegrain bread and breakfast cereals, brown rice, and wholewheat pasta are good sources of this kind of fibre. Fibre can help keep our bowels healthy and can help us feel full, which means we're less likely to eat too much.

Potatoes are a great choice of starchy food and a good source of energy, fibre, B vitamins and potassium. They're good value for money and can be a healthy choice. Because of this, potatoes don't count towards your five portions of fruit and vegetables a day , but they can play an important role in your diet. Potatoes are a healthy choice when boiled, baked, mashed or roasted with only a small amount of fat or oil and no added salt.

If you're boiling potatoes, some nutrients will leak out into the water, especially if you've peeled them. To stop this happening, only use enough water to cover them and cook them only for as long as they need. Storing potatoes in a cool, dark and dry place will help stop them sprouting. Bread — especially wholemeal, granary, brown and seeded varieties — is a healthy choice to eat as part of a balanced diet.

Wholegrain, wholemeal and brown breads give us energy and contain B vitamins, vitamin E, fibre and a wide range of minerals. White bread also contains a range of vitamins and minerals , but it has less fibre than wholegrain, wholemeal or brown breads. If you prefer white bread, look for higher-fibre options.

If you're concerned that you have a wheat allergy or intolerance , speak to your GP. Bread can be stored at room temperature. Follow the "best before" date to make sure you eat it fresh. Cereal products are made from grains. Wholegrain cereals can contribute to our daily intake of iron, fibre, B vitamins and protein.

Wheat, oats, barley, rye and rice are commonly available cereals that can be eaten as wholegrains. This means cereal products consisting of oats and oatmeal, like porridge, and wholewheat products are healthy breakfast options. Many cereal products in the UK are refined, with low wholegrain content.

They can also be high in added salt and sugar. Rice and grains are an excellent choice of starchy food. They give us energy, are low in fat, and good value for money. There are a few precautions you should take when storing and reheating cooked rice and grains.

This is because the spores of some food poisoning bugs can survive cooking. If cooked rice or grains are left standing at room temperature, the spores can germinate. The bacteria multiply and produce toxins that can cause vomiting and diarrhoea. Reheating food won't get rid of the toxins. If this isn't possible, cool them within an hour after cooking and keep them refrigerated until reheating or using in a cold dish.

It's important to throw away any rice and grains that have been left at room temperature overnight. If you aren't going to eat rice immediately, refrigerate it within one hour and eat within 24 hours. Rice should be reheated thoroughly, reaching a core temperature of 70C for two minutes or equivalent so it's steaming hot throughout. Don't reheat rice unless it's been chilled down safely and kept in the fridge until you reheat it.

Follow the "use by" date and storage instructions on the label for any cold rice or grain salads that you buy. Pasta is another healthy option to base your meal on. It consists of dough made from durum wheat and water, and contains iron and B vitamins. Wholewheat or wholegrain are healthier alternatives to ordinary pasta, as they contain more fibre. Dried pasta can be stored in a cupboard and typically has a long shelf life, while fresh pasta will need to be refrigerated and has a shorter lifespan.

Acrylamide is a chemical that's created when many foods, particularly starchy foods like potatoes and bread, are cooked for long periods at high temperatures, such as when baking, frying, grilling, toasting and roasting. For more information, see the Food Standards Agency website.

Read more about preparing and cooking food safely. Page last reviewed: 31 March Next review due: 31 March Starchy foods and carbohydrates - Eat well Secondary navigation Food and diet Nutrition and food groups Eating a balanced diet 8 tips for healthy eating The Eatwell Guide Food labels Food labelling terms Reference intakes on food labels Starchy foods and carbohydrates Dairy and alternatives Meat in your diet Fish and shellfish The healthy way to eat eggs Beans and pulses Water, drinks and your health Eating processed foods.

Why 5 A Day? What counts? Fat: the facts Salt: the facts Sugar: the facts Top sources of added sugar What does calories look like? Red meat and the risk of bowel cancer What is a Mediterranean diet? How to prepare and cook food safely How to store food and leftovers How to prevent food poisoning What to do with raw chicken Cooking turkey How to wash fruit and vegetables The truth about sweeteners Wild salmon parasite warning Sprouted seeds safety advice.

Calorie checker. Eight healthy eating tips How to eat more fibre Food swaps Breakfast cereals Cut down on saturated fat: tips Cut down on salt: tips Cut down on sugar: tips Eating out Takeaways Food and drinks for sport Healthier eating for teens Foods to avoid if you're over One You Easy Meals app. Common digestive problems and what to do Good foods to help your digestion Tips for a healthy tummy Beat the bloat Should you cut out bread to stop bloating?

Wholegrain, wholemeal and brown breads give us energy and contain B vitamins, vitamin E, fibre and a wide range of minerals. Understanding carbohydraates Very low calorie diets Calorie checker.what vitamins do carbohydrates contain

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