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Stage 2 Nutrition > 1.2 Carbohydrates > Flashcards

1.2 Carbohydrates Flashcards

1
Q

Two types of carbohydrates:

A

Simple carbs:

  • mono,di and refined
  • broken down/released quickly
  • short bursts of energy

Complex carbs:

  • poly, dietary fibre
  • longer digestion
  • provide greater energy levels
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2
Q

Three elements that makeup carbohydrates:

A

Oxygen, carbon and hydrogen.

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3
Q

Monosaccharides

A

Simple sugars
simplest forms of carbs
- cannot be broken down

sweet to taste
soluble in water
C6H1206

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4
Q

What are the monosaccharides?

A

Glucose

Fructose

  • sweetest
  • fruit “sugar”

Galactose
- formed from digestion of lactose

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5
Q

Disaccharides

A

Formed from 2 mono’s
Require greater digestion
soluble in water

C12H22011

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6
Q

Types of Disaccharides

A

Sucrose
Maltose
Lactose

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7
Q

Sucrose

A

Table sugar
Sucrose enzyme
glucose + fructose

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8
Q

Lactose

A

Milk sugar
Lactase enzyme
glucose + galactose

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9
Q

Maltose

A

Malt sugar

glucose x2

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10
Q

Hydrolysis - disaccharide digestion

A
  • Disaccharide bond breaks

- Water molecule supplies H and OH necessary for the formation of two mono’s.

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11
Q

Condensation - disaccharide formation

A

A carbon on one mono bonds to oxygen on another, releasing a water molecule.

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12
Q

Most common polysaccharide types

A

Starch
-helps regulate & store energy

Glycogen

Cellulose

  • not easily digested
  • component of plants

Dietary fibre

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13
Q

Functions of carbohydrates

A

Source of energy - provide 16kJ/g of energy.

The brain and nervous system can only use glucose for energy.

Lack of glucose – headaches, fainting, nausea, constipation and inability to exercise, ketosis

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14
Q

How do carbohydrates release energy?

A

Release energy in the form of ATP via aerobic respiration within the cells.

36 ATP can be made during aerobic

Only 2 ATP are made in anaerobic

Fructose, galactose etc feed in at other points in the cellular respiration chain so aren’t converted directly to glucose, however are used in the same process.

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15
Q

What if carbohydrates are not available?

A

Stored fat is used in the cellular respiration cycle, to create energy.

The brain cannot directly use fatty acids for energy, some of these are converted to ketones, which can be used by your brain and nervous system.

Stored protein - last resort. Skeletal muscle is broken down to use as fuel. - muscle wasting.

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16
Q

Dietary fibre

A

Plays a large role in the healthy functioning of the digestive system.

Digested by bacteria in the large intestine.
Bacteria are then removed from faeces.

Less processing = ^ dietary fibre

A minimum of 25g-30g is required to be consumed daily.

Soluble and insoluble

17
Q

Importance of dietary fibre

A

Slows down initial digestion
Allows for nutrients to be released into the body slowly, maximising their effects

Produces soft and bulky stools

Gives a feeling of fullness in the stomach

Prevents constipation, bowel cancer, haemorrhoids, diverticular disease

Reduces blood cholesterol levels

Prevents the absorption of harmful substances and aids the elimination from the body

18
Q

Soluble Fibre

A

Soluble fibre dissolves in water to form a thick gel in your intestines, slowing digestion.

This can help stabilise blood glucose levels in people with diabetes and may help to lower LDL (bad) cholesterol levels.

Softens stools, preventing constipation.

Slows the movement of digested material, which increases absorption.

19
Q

How does soluble lower BCL?

A

It binds to bile acids in the intestines and promotes their excretion. The liver filters cholesterol from the blood to produce bile acids, the more bile acids your body produces the lower your blood cholesterol levels are.

20
Q

Soluble fibre sources

A

fruits and vegetables
dried beans and lentils
oats

21
Q

Insoluble fibre

A

Cannot dissolve in water. It is the hard, scratchy outer skins and surfaces of roots, grains and seeds which are not as easily digested.

Insoluble fibre remains undigested, therefore adds bulk to your stools and helps to keep the bowels regular. It keeps the stomach fuller for longer.

Insoluble fibre attracts water, making stools softer so it can pass on with ease, preventing constipation.

22
Q

Dietary fibre sources

A

whole grain breads and cereals

the outer skins of fruit and vegetables

nuts and seeds

raw lentil, kidney beans and chickpeas

23
Q

Refined carbs (bad)

A

Plant based foods that have whole grain extracted during processing.

Two Types:
Sugars: sucrose, high fructose corn syrup and agave syrup.

Refined Grains: Foods that have had the fibre and most of the nutritional value of the food removed. The biggest source is white flour from refined wheat.

Digested quickly and have a high glycemic index

24
Q

Artificial sweeteners

A

Synthetic sugar - lowering kJ

Can contribute to obesity, Type II Diabetes, Cardiovascular Disease and Cancer.

e.g. saccharin

25
Q

GI

A
  • relative ranking of carbohydrate in foods according to how they affect blood glucose levels.
26
Q

GI levels

A

Low = 55 or less
Medium 56-69 inclusive
High 70 or more

27
Q

Factors that affect GI:

A

Amount and type of sugar in the food

The type of starch present

The acidity of the food

The fat content

The fibre content

28
Q

Glycemic Load

A
  • measure of both the quality (the GI value) and quantity (grams per serve) of a carbohydrate in a meal.
    formula: carb content (g) x GI rating / 100
29
Q

GL classifications:

A

Low: 10 or less
Medium: 11-19
High: 20 or more
For optimal health - under 100

30
Q

Whole grain vs White grain

A

Whole grain - bran, endosperm and germ

White grain - only endosperm

31
Q

Storage of carbohydrates

A

Excess glucose in the bloodstream —> glycogen (a polysaccharide of linked glucose molecules), which the body can break down later for energy.

Glycogen is stored in the liver and skeletal muscles

Glucose in the bloodstream is stored in adipose tissue as triglycerides.

32
Q

High Sugar Intake

A

Low nutrient content

Contributes to tooth decay

If excess kilojoules, contributes to obesity and Type II Diabetes

33
Q

Low Sugar Content

A

Better control of blood glucose

Possible reduced cancer risk

Reduced risk of heart disease

Healthier gastrointestinal functioning

34
Q

High blood glucose

A

Insulin released

Cells take up glucose

Liver & muscle cells store as glycogen.

35
Q

Low blood glucose

A

Glucagon released

Stimulates liver cells to break down glycogen to glucose.

liver cells makes glucose from amino acid.

Stage 2 Nutrition (16 decks)

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