Carbohydrates Flashcards
What are carbs
A macronutrient -> 2 types
- sugar
- complex carbohydrates
Functions of carbohydrates
- provide body with energy for physical activity and bodily functions
- provide dietary fibre to help digestion
Monosaccharides
Simple sugar -> the simpler the carb the more quickly it can be absorbed and the faster it can provide energy
Glucose: fruits + veg
Fructose: naturally in juices of fruits, sweetest one
Galactose: formed during digestion of lactose
Disaccharides
Double sugar -> made up of 2 monosaccharides
Lactose: found in milk
Maltose: comes from fermentation of cereal grains
Sucrose: most common, comes from sugar cane, provides energy but has no other benefits (has no other nutrients)
Sources of sugar
Free sugars: sugars you can see like cane sugar and syrup
Not free sugars: found naturally in the cells of fruits and veg as apart of their cells
Complex carbohydrates
Starch
- takes longer than sugars for body to digest
- provide satiety for longer
Functions of starch
- broken down slowly into simple sugars to provide energy
- adds bulk to diet
- gives feeling of satiety
- excess starch converted to fat
What does too much carbs cause
- cancer
- CHD
- tooth decay
- obesity
- diabetes
Dietary fibre
NSP (non-starch polysaccharide)
Functions of dietary fibre
- holds water which keeps faeces bulky and soft
- helps prevent bowel disorders like constipation
- more filling
- lowers blood cholesterol
Fibre deficiency
- constipation
- diverticular disease -> lining of the intestine becomes distorted and inflamed
Insoluble fibre
- absorbs water and increases bulk making it soft to easily pass through digestive system
- wholemeal flour, whole grain cereals, brown rice
Soluble fibre
- slows down digestion and absorption of carbs and so controls blood sugar levels
- reduces cholesterol levels
- oats, peas, beans, lentils, fruit and veg
