Carbohydrates

Question 1

what are the 3 types of carbohydrates?

Answer 1

-starch
-sugar
-NSP

Question 2

what are 4 sources of starchy carbohydrates?

Answer 2

-potatoes
-bread
-cereal products
-rice

Question 3

what are the 3 functions of carbohydrates?

Answer 3

-energy source= starch and sugars are the main energy providing carbohydrate and provide 4kcals per gram
-energy store= glycogen is stored in liver and muscle cells as a reserve of carbohydrates, when stores are full excess carbs are converted into fat and stored as adipose tissues
-protein sparing= moderate carb intake ensures most dietary protein is used for growth

Question 4

what are the three types of sugary carbohydrates?

Answer 4

-intrinsic
-extrinsic
-NME (non milk extrinsic)

Question 5

what are 3 sources of each of the following;
-intrinsic sugar
-extrinsic sugar
-NME

Answer 5

-intrinsic= apples, parsnips and banana
-extrinsic= yoghurt, milk and cheese
-NME= confectionary, soft drinks and syrup

Question 6

what are the two types of NSP and what are three food sources for each?

Answer 6

-soluble fiber= oats, pulses, most F+V particularly starchy f+v like apples and parsnips
-insoluble fiber= wholegrain bread, wholegrain rice and F+V with the skin on

Question 7

what are the current DRV recommendations for total carbohydrates, free sugars and NSP?

Answer 7

-total carbs 50%
-free sugars 5%
-NSP 30%

Question 8

what are some of the different types of sugars?

Answer 8

-glucose and fructose that join to make sucrose which we call common sugar
-lactose which is found in milk
-maltose which is found in cereal grains

Question 9

what are the 2 forms that sugars can come in?

Answer 9

-naturally occurring in the cellular structure of fruit or lactose which is naturally found in milk
-added which are described as free sugars, they are added to foods or drinks and are found in naturally in food like syrups, honey, purees and fruit juices
-we should include less free sugars in our diet

Question 10

what is the definition of free sugars? under this definition what types of foods are excluded?

Answer 10

-all added sugars in foods and drinks which can be added by cook, consumer or manufacturer
-free sugars also include sugars present in honey, syrups, purees and fruit juices as the sugar is now released form the fruits cellular structure
-lactose when naturally present in milk and sugars contained within the cellular structure of fruits and vegetables are excluded

Question 11

what is the definition of intrinsic sugars? what is the sugar called that is found in f + v?

Answer 11

-intrinsic sugars are present naturally in the cellular structure of foods particularly in fruit and vegetables, this sugar is called fructose
-all fruit and veg contain intrinsic sugars

Question 12

are the sugars in the cellular structures of fruit good for our health?

Answer 12

-no they aren’t bad for us
-fruit contain additional nutrients such as vitamins, minerals and NSP which means that you will receive additional health benefits through consuming fruit whilst the sugar added to your bodies energy metabolism

Question 13

what are the health implications of free sugars?

Answer 13

-can contribute to tooth decay and weight gain
-they are empty calories and provide no nutritional benefits

Question 14

what is the definition of extrinsic sugars?

Answer 14

-extrinsic sugars are not found in the cellular structure of food

Question 15

what is the definition of NME sugars and what are they the same as?

Answer 15

-they are sugars that are not in the cellular matrix and not from a milk or dairy source
-honey, fruit juice, table sugar
-the term is the same as free sugars

Question 16

what are some of the health implications of a diet high in free sugars/NME?

Answer 16

-free sugars contain excess calories which can contribute to the development of obesity, CVD and type 2 diabetes
-it is easier to consume extra of these free sugars without realizing e.g. it is easier to drink a glass of orange juice that may contain the juice of 4 oranges than actually eating 4 oranges
-free sugars also loose their fiber because the food is usually juiced or blended

Question 17

what are the implications of free sugars/NME on oral health?

Answer 17

-they provide a substrate for the multiplication of oral bacteria and the production of acid
-if consumed frequently the risk of dental caries is increased because the pH of the mouth remains high
-tooth decay in children happens rapidly and so the decay reached the nerve of their tooth causing pain quickly
-it also breaks down protective enamel and increases the production of plaque

Question 18

what are the Eatwell Guides recommendations concerning starchy carbohydrates?

Answer 18

-it should make up about one third of our diet
-the FSA recommends we “base our meals on starchy carbs” and choose high fiber varieties to provides satiety

Question 19

what are 4 of the vitamin and minerals that starchy carbohydrates provide and what are their jobs?

Answer 19

-B vitamins which helps the body use the energy from the carbs we eat as well as supporting the heart and nervous system
-iron which is important for normal brain function, the immune system and for the red blood cells that transport oxygen around the body
-Calcium which helps keep bones and teeth healthy
-folate which is needed to make healthy red blood cell and for the nervous system

Question 20

what types of starchy carbohydrates are a source of NSP? what is the importance of this?

Answer 20

-wholegrain varieties which provide fiber which is important for health and is linked with a reduced risk of heart disease, type 2 diabetes, bowel cancer and inflammation
-fiber also provides the good bacteria for the gut

Question 21

what are the 4 main nutritional benefits of consuming starchy carbs?

Answer 21

-regulating blood glucose levels, low GI carb foods tend to be higher in fiber which helps keep glucose levels constant
-high satiety value as they are digested more slowly than sugary carbs which prevents over eating and helps weight control
-are nutrient dense by providing fiber, b vitamins, calcium, folate and iron
-carbs high in soluble fiber can slightly reduce cholesterol

Question 22

what is dietary fiber?

Answer 22

-dietary fiber comprises a group of different substances in plant foods which cannot be completely broken down by huma digestive enzymes

Question 23

what are 5 benefits of eating NSP for adults?

Answer 23

-NSP can act as a bulking agent to prevent constipation, diverticulitis and bowel cancer, and provides gut bacteria which can improve gut flora
-diet low in fiber can result in diverticulitis in which the gut wall becomes inflamed and damages and colon cancer
-some fiber when eaten in large amounts can lower blood LDL cholesterol which has a positive impact on heart health and reduce risk of CVD
-improves glycemic control and can reduce the risk of developing types 2 diabetes, higher intake of cereal fibers can also lower the risk of type 2 diabetes
-promotes a feeling of satiety and therefore prevents obesity and can help with energy balance

Question 24

what are 5 ways that fiber/NSP consumption can be increased?

Answer 24

-switch to wholegrain varieties of starchy carbohydrates
-leave the skin on F+V
-add extra pulses to meals e.g. chickpeas to curry
-choose a high fiber breakfast cereal
-cook with wholegrains

Question 25

what is the effect of consuming starchy carbohydrates on blood sugar levels?

Answer 25

-broken down slowly and will raise blood sugar levels slowly
-the complex structure takes longer to break down which prevents fluctuations in blood sugar levels

Question 26

what is meant by glycemic loading?

Answer 26

-glycemic load has been created to show both the amount of carbohydrate a food has and how quickly it raises blood glucose levels

Question 27

how is glycemic load calculated?

Answer 27

-by multiplying its glycemic index by the amount of carbohydrate the food contains
-in general a load of 20 or more is high, 11 to 19 is medium and 10 or under is low

Question 28

what is meant by glycemic index ?

Answer 28

-GI is a measure of the blood glucose response to a portion of a food containing a fixed quantity of available carbohydrates

Question 29

what is the effect of eating foods with different glycemic indexes ?

Answer 29

-eating high glycemic index foods e.g. white bread or white rice causes a significant spike in blood sugar which can increase the risk of type 2 diabetes, heart disease and obesity
-foods with low glycemic index e.g. all bran or brown rice have been shown to help control type 2 diabetes and improve weight loss
-low glycemic diets may also offer anti inflammatory benefits
-combining a high GI and a low GI food can result in an overall reduced GI meal

Question 30

how can cooking methods effect the GI of foods?

Answer 30

-the way of cooking a food will affect its GI value e.g. roast potatoes will have a different GI to boiled potatoes

Question 31

what are three foods with a high GI and and low GI?

Answer 31

-high GI= cornflakes, white rice, baguette
-low GI= apple, grapefruit and brown rice

Question 32

what are 3 symptoms of an overconsumption of NSP?

Answer 32

-bloating/ cramps
-constipation if not accompanied by an adequate fluid intake
-phytates found in bran can interfere with the absorption of certain minerals

Question 33

1g of carbohydrates=

Answer 33

4kcal

Question 34

1g of NSP=

Answer 34

2kcal

Question 35

what are non milk extrinsic sugars (NMES)?

Answer 35

-sugars that are not integrated into a cellular matrix and not from a milk or dairy source