Carbohydrates Flashcards
What are the two main types of carbohydrates?
Sugar and starch
Give examples of sugars
Glucose and fructose
Give sources of sugar where it is found naturally
Fruits and vegetables
Give sources of sugar where it is added to food during the manufacturing process
Cakes, sweets and fizzy drinks
Give sources of starch where it is found in larger amounts
Potatoes, bread, pasta, rice and cereals
Give examples of nutrients found in starchy foods
B vitamins, iron and calcium
Which starchy foods have a high fibre content?
Wholegrain starch foods
Briefly describe what happens in the body when we eat carbohydrate-based foods,?
Our body breaks down the sugar and starch into glucose
This is absorbed into our blood and used by our body for energy
How are simple carbohydrates digested?
They are rapidly digested
And broken down into glucose
So blood sugar levels rise quickly
And provide a short burst of energy
How are complex carbohydrates digested?
They take a lot longer to digest than simple ones
So they gradually increase blood sugar levels
And provide a slow, steady release of energy
Give symptoms of excess carbohydrates in the diet
- Extra carbohydrate is converted into fat
- If sugars are not used quickly they’re stored as fat
- Too many sugary foods can lead to tooth decay, sometimes called dental caries
- Simple carbohydrates cause rapid surges in blood sugar levels
Give an example of a cause of tooth decay
- Mango juice is more likely to cause tooth decay than if you ate chunks of mango
- This is because the sugars are already released and ready to attack your teeth
Give symptoms of a carbohydrate deficiency in the diet
- Blood sugar level drops, causing hunger, dizziness, tiredness as our body has less energy than it needs
- Fat is used as another source of energy instead of carbohydrates
- Protein is used up if there is also a fat deficiency, causing us to lose muscle and makes us weaker
Give the symptoms of a fibre deficiency
- Constipation
- Heart disease
- High blood pressure
- Bowel and colon cancer
Sources of Calcium
Milk, Tofu, Salmon, Green leafy vegetables, hard water and white bread.
Uses of Calcium
Strong bones and teeth.
Healthy nerves and muscles.
Growing children need it everyday for strong bones and teeth.
Lack of calcium in youth can lead to problems later in life like osteoporosis.
Sources of Iron
Dark green vegetables and meat (liver and Kidney).
Uses of Iron
To form part of haemoglobin which gives blood cells their red colour.
Lack of iron causes a deficiency called anaemia.
Sources of Vitamin A
Retinol - Liver, butter, fish oils and eggs.
Carotene - Orange or yellow fruit and veg and margarine.
Uses of Vitamin A
Good eyesight
The growth and function of tissues.
Vitamin A is important for normal vision, the immune system, reproduction, and growth and development
Sources of Vitamin B group
Cereals, liver, kidney, peas, pulses, dairy produce, meat and fish.
What is vitimin b used for
B vitamins are important for making sure the body’s cells are functioning properly.
What are sources of vitimin c
Citrus fruits, tomatoes and tomato juice, and potatoes
Uses of vitimin c
helping to protect cells and keeping them healthy
Source of iron
Dark chocolate, tofu lentils
What are uses of iron
Iron is a mineral that the body needs for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Your body also needs iron to make some hormones
