Chapter 5: Carbohydrates

After studying this chapter, you will be able to:

(a) mention the sources of carbohydrates.

(b) explain the functions of carbohydrates.

(c) discuss the effects of an imbalanced intake of carbohydrates in the body.

(d) state the characteristics of carbohydrate foods.

(e) make, pack, cost and sell snacks.

Keywords

• Caramelisation
• Carbohydrates
• Dextrinisation
• Dietary fibre
• Disaccharides
• Gelatinisation
• Hydrolysis
• Marasmus
• Monosaccharides
• Obesity
• Polysaccharides
• Protein sparing action
• Snacks

Introduction

Do you know that carbohydrates make a very important part of a healthy diet? Have you ever thought of what it would be like to have a diet without carbohydrates for a week?

Carbohydrates are an important source of energy. And therefore have a protein sparing effect. This means that protein can be used for its primary functions rather than as a source of energy when carbohydrates are provided.

Carbohydrates are made up of three elements, that is, carbon, hydrogen and oxygen. Carbohydrate foods are the cheapest foods available and they tend to be eaten in larger quantities than necessary. The excess is converted into fat and stored under the skin. This is one of the causes of obesity. They should therefore be taken in limited amounts. If one takes less carbohydrate foods than is required, it leads to marasmus. Carbohydrates are the cheapest and most abundant energy giving foods.

In this chapter, you will learn how to use carbohydrates in a diet. You will also acquire skills of how to prepare, pack, cost and sell snacks as a good number of them are made out of carbohydrate foods. This will place you in position to start up your own project which can help you to earn some money.

5.1: Sources of carbohydrates

Carbohydrates can be found in different forms, such as sugars, starches, and fibres. Carbohydrates are produced mainly by plants during the process of photosynthesis. The carbohydrates produced by the plants are stored for future use.

Activity 5.1 In groups, Identifying sources of carbohydrates in your local area

1. Make a list of carbohydrates from different sources and different forms in your local community.

2. Prepare charts showing various sources of carbohydrates with cut outs from magazines and newspapers if available.

5.2: Role of carbohydrates in the body and in the diet

Carbohydrates are an important source of energy and they act as protein sparers, so that proteins can be used for its primary function rather than as a source of energy.

Carbohydrates have other biological functions to our bodies. Can you think of some of them? Carbohydrates are also of value to our diet and all help to give us a healthy diet. What are the ways in which carbohydrates are of value in the diet?

Activity 5.2 Researching on the role of carbohydrates

In groups,

1. Ask each other what benefits you get from consuming carbohydrates.

2. Use the library or the Internet to find out the functions of carbohydrates in the body.

3. Discuss the functions of carbohydrates in cookery.

4. Compile your findings on a manila paper or notebook and present them to the class.

5.3: Classification of carbohydrates

You can classify carbohydrates according to the number of sugars in the structure or on the basis of hydrolysis. Hydrolysis is a chemical reaction in which water is used to break down the bonds of a particular substance. Carbohydrates are either monosaccharides, disaccharides or polysaccharides. Many carbohydrate foods are used in the preparation of snacks.

Activity 5.3 Categorising carbohydrates

1. Categorise carbohydrates according to the number of sugar molecules in their structures giving examples in each.

2. Design a chart and draw the various classifications.

5.4: Effect of carbohydrate imbalance in the diet

Do you think there is anything wrong with consuming too little or too much of carbohydrates in the diet? Yes, you should always control the consumption of carbohydrates in your diet. Too little or too much of carbohydrates will cause problems to your body.

Look at the pictures in Figure 5.1 asend 5.2. Is there anything wrong with them? Have you ever seen anyone that looked like that?

Figure 5.1: Obesity

Activity 5.4 Figure 5.2: Marasmus Identifying the effect of carbohydrate imbalance in the diet As a class,

1. Visit the school clinic or any nearby health centre or nutritional rehabilitation centre.

2. Look at any cases of carbohydrate imbalances at the health centre.

3. Identify the symptoms of carbohydrate imbalances.

4. What are the causes of imbalances in Figure 5.1 and 5.2 above? 5. Present your findings to the whole class.

5.5: Reasons for carbohydrate imbalance Carbohydrates

There are a number of causes of carbohydrate imbalance in a diet.

Can you think of some of them? Are there any people around you who could be obese or marasmic?

Many people are interested in trying a low-carbohydrate diet because they have heard that it promotes weight loss. However a lack of carbohydrates is associated with some adverse health effects such as ketosis and a heightened cardiovascular risk.

Activity 5.5 Discussing causes and management of carbohydrate imbalance

In pairs

1. Think and share the causes of carbohydrate imbalance. Note them.

2. Share with your friends how you would manage carbohydrate imbalance in your community.

3. How would you advise a neighbour or a friend who is having carbohydrate imbalance?

4. Write a speech basing on items 2 and 3 above.

5. Present your speech to your classmates in form of an article, using microsoft word document or powerpoint presentation.

5.6: Effect of heat on carbohydrates

If you have ever had a chance to cook, there is no doubt that you have prepared any of the carbohydrate foods before, heat has different effects on starch, sugar and dietary fibre. Moist heat and dry heat affect carbohydrates differently. Knowing the effect of heat on carbohydrates will help you to conserve nutrients and promote good food preparation procedures.

Figure 5.3 shows some effects of heat on maize being roasted. Can you identify the effects?

Activity 5.6 Investigating the effect of heat on carbohydrates

1. In groups, choose two carbohydrate dishes/foods that have been prepared.

2. Share with your groupmates how you prepared the carbohydrate dish.

3. Outline the various effects that occurred to each of the categories, using both moist and dry heat.

4. Try them out in class and practically prepare the carbohydrates. Take photographs of the practical sessions.

5. Compile the notes, including the reasons for applying heat, attach the photographs and present them to the class using microsoft powerpoint or on flip charts.

5.7: Characteristics of carbohydrates

Sugars and starches will behave differently in air, water or when exposed to heat. Mlonosaccharides and disaccharides are usually more soluble in water compared to discaccharides.

To know more about carbohydrates, it is helpful to take a look at their different characteristics.

Activity 5.7 Discussing the properties of carbohydrates

1. In your groups, discuss the different properties of monosaccharides, disaccharides and polysaccharides.

2. Summarise the properties on a chart or by demonstrating them on the classroom chalkboard.

5.8: Preparation, costing and selling snacks Did

Figure 5.4: Preparation of doughnuts as a snack

Did you know that carbohydrate foods can be prepared and served in many different ways? Carbohydrate foods are served as part of a main meal or as a snack. Think about the many snacks that probably you and other children carry to school. Majority of them are actually carbohydrate foods. Carbohydrates are foods that do not miss at every meal. This is because carbohydrates are satisfying.

Can you think of any other reasons? It is because of the high rate of consumption of carbohydrate foods, that you need to equip yourself with skills in preparation, packing and selling a variety of snacks. In this section, you will learn to make at least two snacks using two different methods of cooking, for example baking or frying.

A snack is a small portion of food or drink or a light meal, especially eaten between regular meals. Snacks are one of the top selling items in any shop or supermarket in Uganda. Everyone everywhere somehow eats a snack or two daily.

Sample recipes for making snacks

Plain biscuits

Ingredients

• 100g of flour
• 50g of margarine
• 50g of sugar
• 1 egg yolk or 1 tablespoon of milk
• 1⁄2 beaten egg white for glazing

Method

1. Sieve the flour into a mixing bowl.
2. Rub-in the fat with fingertips till the mixture is like bread crumbs.
3. Add the sugar and mix well. Add sufficient egg and mix well to form a stiff dough. Roll out the biscuit dough on a floured board. Prick with a fork all over and cut using biscuit cutters. Arrange on a greased baking tray and glaze with egg. Bake at 190°C or gas mark 5 in the middle shelf for 15-20 minutes until lightly golden brown. Cool thoroughly on a wire rack and serve.

Ginger biscuits

Ingredients

1. 75g of margarine
2. 125g of plain flour
3. 75g of sugar
4. 1 level tablespoon of ginger (ground)
5. 1/2 egg

Method

• Rub the fat into the flour, ginger and sugar.
• Make a well in the centre of the mixture and break in the egg.
• Work everything into a dough, adding a little milk if necessary.
• Roll out to 1/2cm and cut out into rounds.
• Place on a lightly greased tray and bake for 15 minutes in the middle of a hot oven.

Soya biscuits Ingredients

1. 100gms of wheat flour
2. 50g of soya flour
3. 1 egg
4. 1/4 teaspoon of vanilla or rind of lemon
5. 75gms of margarine 75gms of sugar
6. Oven temperature 2000C gas mark 7
7. Time: 20 minutes

Method

• Sieve the soya and wheat flour together into margarine bowl.
• Add sugar and margarine.
• Rub the fat into flour until the mixture looks like fine bread crumbs.
• Make a well in the centre and add the beaten egg mix to form a firm non sticky dough.
• Knead lightly on a floured board and roll to a 1⁄2 cm thickness.
• Cut into rounds using a cutter. Prick neatly using a fork.
• Put on a greased baking tray and bake for 20 minutes until golden brown.
• Put on a cooking rack.

Potato mandazi

Ingredients

• 1 cup of sweet potato mash
• 2 cups of bread flour
• 3 tablespoons of sugar
• Pinch salt
• 2 teaspoons of yeast
• 3 tablespoons of oil/fat
• Water or milk as needed

Method

• Mix all dry ingredients together.
• Add milk or water little by little till you make a dough.
• Roll into a ball and knead the dough till smooth.
• Make small balls and roll into the desired shape.
• Let the balls rise a little while before you start frying.
• Deep fry mandazi till golden brown.
• Serve as a snack.

Sweet potato biscuits

Ingredients

• 1⁄2 a cup of mashed sweet potatoes.
• 100gms of flour, maize meal or ground dry cassava
• 50gms of margarine
• 1 teaspoon of baking powder
• 50gms of sugar 1 egg
• 1/4 teaspoon of vanilla or pineapple essence
• Oven temperature 2000C, gas at mark 7
• Time: 20 minutes

Method

1. Melt the fat into a pan and mix with potatoes.
2. Beat in the egg and add essence.
3. Sieve the flour with the baking powder and add the beaten egg and other ingredients.
4. Knead lightly on a floured board and roll to a 1⁄2 cm thickness.
5. Cut into fancy shapes, place on a greased baking tin, prick and bake for 20 minutes until golden brown.
6. Cool on a rack.

Mandazi

Ingredients

• 200g of flour
• 2 tablespoons of caster sugar
• 1 tablespoon of baking powder
• 1 egg, beaten
• 2 tablespoon of vegetable oil
• 100ml milk or water

Method

• Place flour, sugar and baking powder in a mixing bowl. Stir well to mix.
• Put the egg and oil in a small bowl and beat together, then add to the flour mixture.
• Mix with your fingers, gradually adding the milk or water to make a dough.
• Lightly knead the dough until smooth and not sticky when a ginger pushed into it, adding more flour if necessary.
• Leave in a warm place for 15 minutes then roll out the dough on a floured surface to about a 1cm thickness and cut into 6cm rounds.
• Heat the oil in a heavy saucepan or deep fat fryer and fry the mandazis for 4 to 5 minutes, until golden brown, turning frequently in the oil.
• Baking time: 7 to 10 minutes

Scones

Ingredients

• 200g of flour
• 2 1⁄2 level tablespoon of baking powder/bicarbonate of soda
• 25g of margarine
• 25g of sugar
• 125mls of milk
• 1/2 level tablespoon of salt
• 1⁄2 beaten egg for glazing

Method

• Preheat the oven and lightly grease a baking tray.
• Sieve the flour and baking powder/bicarbonate into a mixing bowl.
• Add the salt and rub in the fat with finger tips.
• Make a well in the flour, pour in almost all the liquid and mix to a soft, spongy dough using a palette/table knife/fork.
• On a floured board, knead the dough very lightly until smooth.
• Divide the dough into two and lightly knead each portion to a ball.
• Roll out and cut into suitable shapes.
• Glaze with beaten egg and bake at 2000C or gas mark 7 till well risen and browned.
• Cool on a wire rack and serve.

Cassava special

Ingredients

• 2 medium size cassava tubes
• 1 onion
• 1-teaspoon of curry powder
• 2 eggs
• 2gms of flour
• 2 cloves of garlic
• 1-teaspoon of salt
• 1/4 teaspoon of white pepper
• Time: 15 minutes
• 1 green pepper

Method

• Boil cassava with onions, green pepper, garlic, salt and white pepper until firm and dry.
• Beat the eggs with the wheat flour until thoroughly mixed.
• Coat each piece of cassava with the egg mixture and put into hot oil.
• Fry until golden brown, put an absorbent paper.
• Serve hot with a beverage.

Fried plantain

Ingredient

• 6 fingers of plantain
• 500mls of oil
• Time: 10 minutes

Method

• Peel the fingers of gonja and cut each into six strips.
• Fry in hot oil and drain an absorbent
• Serve hot. Yam chips paper.

Yam chips

Ingredients

• 450g of white yam
• 4 pinch of chill
• Salt to taste
• Oil for deep frying

Method

• Peel the yam and cut into slices, then into chips. Place the yam chip in a saucepan and cover with cold salted water.
• Bring the water to the boil, cook for 5 minutes, and then drain the chips in a container or on kitchen paper for 5 minutes. Sprinkle with chilli powder.
• Heat the oil in a heavy saucepan or deep fat fryer until hot, fry the yam chips for about 6-8 minutes, until cooked, golden brown and crisp.
• Drain well, and then tip into a dish lined with kitchen paper. Sprinkle with salt and serve immediately.

Yam balls Ingredients

• 450g of white yam
• 2 tablespoons, of finely chopped onion
• 3 tablespoons, of chopped tomatoes
• 1 green chilli, finely chopped
• 1 clove of garlic, crushed
• 1 beaten egg
• Salt and pepper to taste
• Oil for frying
• Seasoned flour, for dusting

Method

Peel the yam, cut into small pieces and boil in salted water till tender. Drain the water and mash well. Add the onion, tomatoes, garlic and stir in the egg and seasoning and mix well. Scoop a little mixture at a time using a dessert spoon and mould into balls. Heat oil in a large frying pan, roll the yam balls in the seasoned flour and fry till golden brown. Serve hot.

Activity 5.8 Preparing costing and selling snacks

1. In a group, make a baked snack and a fried snack.

2. Prepare it in the most suitable and hygienic way, present it to the class for comments.

3. Package it appropriately for sale.

4. Using knowledge of entreprenurial skills, pack, label and sell your products to your friends/neighbours/school mates.