Carbohydrates Flashcards
Carbohydrates Include
starches
sugars
dietary fibre
glycogen
Monosaccharides
are single sugar
- glucose
- fructose
- galactose
Fructose
found in fruit and is the sweetest
Galactose
found in dairy and rarely occurs naturally
Glucose
serves as the essential energy source
Disaccharide
2 monosaccharides one of which is always glucose
known as sugars
- maltose
- sucrose
- lactose
Maltose
glucose and glucose
produced during germination of seed and fermination
Sucrose
glucose and fructose
refined from sugar canes and beets
Lactose
glucose and galactose
found in milk products
Oligosaccharides
few glucose units linked together
Polysaccharides
many glucose units linked together
Starch (3)
- is the storage form of glucose in plants
- is the most important carb in the human body as provides energy
- is a polysaccharide
Glycogen
- multi-branched polysaccharide
- main storage form of glucose
Dietary Fibre
are resistant to digestion and absorption in the small intestines and usually undergo fermenation in the large intestine
- only found in plant foods
Dietary Fibre Promotes what Beneficial Effects (3)
laxation
reduction in blood cholesterol
modulation of blood glucose
Non-Starch Polysaccharide (resistant starch)
resistant to enzymes in the small intestine, so they not broken down here
3 Highest Groups Contributing to Dietary Fibre Intakes
bread
veges
potatos
Free Sugars
mono/disaccharides which are added to foods by manufactures, cook and consumers but also those naturally occurs eg. honey
Free Sugars Added to food are …
Added Sugar
Free Sugars that are Naturally Present are called ….
intrinsic sugar
WHO Recommends Reducing Free and Added Sugar Intakes to
less than 10% of our total energy intake
Why Do We Want To Reduce Sugar Intake (2)
decrease energy intake and obesity
teeth and dental caries
Ways to Decrease Sugar Take (4)
sugar tax
labelling
nutritive sweeteners
modify taste
Carbohydrate Digestion
Amylase a enzyme made by the pancreas and the mouth break downs carbs
Carbohydrate Metabolism
travels via hepatic vein to liver, and the glucose is then used for energy, stored as glycogen and excess stored as fat
Lactose Intolerance
this is when we cant break now lactose well as we have low amounts of lactase so, so consuming milk this causes them not to feel well
Lactose Persistance
when we are born we consume a lot milk so are good are breaking down lactose. but as we get older this ability goes away. however some people keep this ability so are lactose persistant.
Glycaemic Index (2)
is a measure that ranks foods on how quickly they raise you blood sugar levels.
it is done by consuming 50g of carbohydrates of a certain food, and they measure over short period of time how quickly it raises you sugar levels. make sure you are fasted before you do this.
High GI
GI = 70-100
carbohydrates break down quickly during digestion releasing blood sugar rapidly into the blood stream
eg - white bread
Moderate GI
GI = 56-69
carbohydrates break down moderately during digestion releasing blood sugar moderately into the blood stream
eg - museli
Low GI
GI = 0-55
carbohydrates break down slowly during digestion releasing blood sugar slowly into the blood stream
eg. broccoli
Nutella and GI
nutella even though is very high in sugar has a low GI, because nutella also has a high fat content which slows the processes of sugar entering the bloodstream
3 Issues with GI
- two individuals will have different responses to the same food
- same food when serving food is taken into account
- combining foods can give unpredictable GI
GI vs Glycemic Load
sometime you would have to eat lots of one food to reach 50g of carbs so isn’t a good representation of some foods
no. 1 Food to get Dietary Fibre
Bread
