Lesson 3 of 5
What are carbohydrates?
Direct answer: Carbohydrates are a major source of energy, giving 4 kcal per gram. They are simple (sugars like glucose, fructose, sucrose and lactose) or complex (starch and fibre). Cereals and millets are the main sources, and all plant foods contain some. ICMR-NIN suggests 50–55% of daily calories from carbohydrates.
What are simple carbohydrates?
Glucose and fructose (in fruits, vegetables, honey), and the disaccharides sucrose (table sugar) and lactose (milk sugar).
What are complex carbohydrates?
Starch and fibre, found in cereals, millets, pulses, vegetables and tubers.
How much sugar is suggested?
ICMR-NIN suggests limiting added sugar to about 20 to 25g a day (Guideline 1, p. 19).
How do I see sugars on a label?
Look at total sugars and added sugars. See Module 6, lesson 3.
FAQ
Are millets carbohydrates?
Yes, mostly; ICMR-NIN's table averages 65g carbohydrate per 100g raw millets, with 9.9g protein.
Is fruit sugar the same as added sugar?
No. Sugars naturally in fruit aren't 'added sugars' on a label.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 1 (Carbohydrates and Table 1.3, PDF p. 25 / printed p. 8; added sugar 20–25g a day, PDF p. 19 / printed p. 2)
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Macronutrients: all 5 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.