Carbohydrates Flashcards
What type of nutrient are carbohydrates
Macronutrients
Functions of carbohydrates
Energy (glucose), removal of body waste, protein sparer
3 main elements of carbohydrates
Sugars, starches (polysaccharides), dietary fibre
2 types of sugars in carbohydrates
Simple sugars (monosaccharides)
Double sugars made of 2 sugar molecules
(Disaccharides)
Simple sugars
Glucose
Galactose
Fructose
Double sugars
Sucrose
Lactose
Maltose
Excess and deficiency of carbohydrates
Excess - weight gain, heart disease and skin issues, rise in blood sugar, type 2 diabetes, tooth decay
Deficiency - headaches, weakness, nausea, constipation, weight loss (starts to use fat stores for energy)
Where do you find starch
Root vegetables
Fortified cereal products
What percentage of total carb intake is starch
60%
Where’s glucose found in
Ripe fruit/veg
Where’s fructose found in
Fruits and honey
Where’s galactose found in
Milk from mammals
Where’s maltose found in
Barley and malt extract
Where’s sucrose found in
Sugar
Where’s lactose found in
Milk and milk based products
DRV of complex carbohydrates
30g for adults
25g for teens
20g for 5-11
15g for 2-5
What are complex carbohydrates made up of
Starch
Pectin
Fibre
Dextrin
Polysaccharides (long chains of monosaccharides)
Where’s pectin found in
Citrus fruits, carrots
Where’s fibre found in
Whole grain, fruit/veg, nuts/seeds
Where’s dextrin found in
Toasted starchy foods
What does too much fibre in the diet do?
Reduces absorption of calcium and iron
Functions of fibre
Digestive system health, full feeling, prevents bowl cancer, reduces cholesterol levels
Insolvable fibre cannot be digested so it increases the bulk of feceas making it easier to excrete
Solvable fibre traps sugars and slows their absorption, reducing blood sugar levels
Insoluble fibre
Whole grain, seeds
Soluble fibre
Oats, nuts, legumes
Complex carbohydrates take … to be digested
Longer
(Stable energy release)
Simple carbohydrates take… to be digested
Shorter time
(Spike in energy levels)
DRV of carbs
50% of total energy intake
Free sugars should take up no more than 5% of carb intake
30g of dietary fibre per day
