1.2 Carbohydrates - Complex Sugars

Question 1

What are the two complex sugars and their mono units?

Answer 1

Oligosaccharides - contain 3 to 10 mono units
Polysaccharides - contain greater than 110 mono units

Question 2

Recommended dietary intake:

Answer 2

25g for women, 30g for males of dietary fibre

Question 3

What are the two oligosaccharides?

Answer 3

Galacto, fructo

Question 4

What are the three major types of polysaccharides?

Answer 4

Starch, glycogen and fibre

Question 5

Where does starch get broken down?

Answer 5

Small intestine

Question 6

Where does resistant starch get broken down?

Answer 6

Large intestine by fermentation

Question 7

Where is starch and glycogen found?

Answer 7

Starch is in plants, glycogen is in animals

Question 8

Where are oligosaccharides found?

Answer 8

Legumes
Prebiotics

Question 9

Short chain fatty acids:

Answer 9

Nourish our intestines and are produced by fermentation of oligosaccharides in the intestine

Question 10

What do oligosaccharides do?

Answer 10

Help absorb some minerals and fermented by bacteria in the intestines

Question 11

Probiotics:

Answer 11

Helps fight diseases in our body and boosts immunity against infections. They are live bacteria and yeast

Question 12

Prebiotics:

Answer 12

Are described as a non digestable food ingredient that beneficially affects the host by selectively stimulating growth of one or a limited number of bacteria in the colon

Question 13

Probiotics examples:

Answer 13

Yogurt
Kimchi
Kombucha

Question 14

Prebiotics examples:

Answer 14

Leeks
Onions
Bananas

Question 15

Where is glycogen stored?

Answer 15

The majority of glycogen is stored in the liver, with smaller amounts stored in skeletal muscles.

Question 16

Glycogen in the skeletal muscles:

Answer 16

Glycogen in the skeletal muscles can be broken down to provide muscles with glucose for respiration (to produce energy).

Question 17

Glycogen in the liver:

Answer 17

The glycogen in the liver can be broken down to release glucose into the blood, providing other types of cells (and muscles when needed) with glucose.

Question 18

Starch digestion:

Answer 18

Starch is easier for the body to digest, by digestive enzymes in the small intestine leading to the release of glucose which is then absorbed into the bloodstream.

Question 19

Resistant starch digestion

Answer 19

Resistant Starch resists digestion in the small intestine and reaches the large intestine largely intact.

Question 20

Effect on blood sugar levels of each starch:

Answer 20

Starch raises blood sugar levels, and resistant starch has minimal effects on blood sugar levels.

Question 21

Starch examples:

Answer 21

Grains
Potatoes
Legumes

Question 22

Dietary Fibre:

Answer 22

Insoluble and soluble fibre

Question 23

Fermentation:

Answer 23

Process where bacteria break down carbohydrates.

Question 24

Soluble fibre benefits:

Answer 24

Lowers cholesterol, regulates blood sugar, provides satiety

Question 25

Insoluble fibre benefits:

Answer 25

Prevents constipation, promotes bowel regularity

Question 26

Soluble fibre:

Answer 26

Soluble fibre dissolves in water to form a gel-like substance. When consumed, it absorbs water in the digestive tract, which helps slow down digestion and the absorption of nutrients.

Question 27

Insoluble fibre:

Answer 27

Insoluble fibre does not dissolve in water and passes through the digestive system relatively intact, adding bulk to the stool.

Question 28

Soluble fibre examples:

Answer 28

Oats Fruits Vegetables

Question 29

Insoluble fibre examples:

Answer 29

Whole grains Nuts/seeds Skin of fruit and veg

Question 30

AMDR (The Acceptable Macronutrient Distribution Range for carbohydrates)

Answer 30

Recommends that 45% to 65% of daily kilojoules (energy) come from carbohydrates and that only 10% to 15% of the daily carbohydrate intake should come from simple sugars.

Question 31

What happens when carbohydrates are consumed in excessive amounts?

Answer 31

The excess can be stored as fat and could result in Obesity. This can then lead to Type 2 Diabetes, Hypertension and Cardiovascular Disease.

Question 32

When does tooth decay occur?

Answer 32

When bacteria in the mouth ferment the sugar in the mouth producing acid as a bi-product. This acid can erode tooth enamel leading to tooth decay.