Carbohydrates, fats and protein Flashcards
What is considered high total fat?
More than 20g per 100g
What is considered high total sugar?
g
More than 15g per 100g
What is considered high saturated fat?
g
More than 5g saturates per 100g
What is the max alcohol recommendation?
14 units per week over 2-3 days
What are the 3 bioactive compounds in cereals?
- Polyphenols
- Carotenoids
- Tocopherols
What are carbohydrates roles in the body?
- Energy
- RNA and DNA synthesis
- Glycoproteins and glycolipids
- Structural and cell signalling
- Gastrointestinal health
What are examples of monosaccarides?
- Glucose
- Fructose
What are examples of disaccharides?
- Sucrose
- Maltose
- Lactose
What is extrinsic sugar?
- Free sugar/ added sugar
- Cariogenic
- Free in solution
What are some dietary sources of soluble fibre?
- Oats
- Beans
- Fruit & veg
What are some dietary examples of insoluble fibre?
- Wheat bran
- Whole grains
- Vegetables
What does insoluble fibre do in the body?
- Binds water in the colon increasing faecal bulk
- Resistant to bacterial fermentation
What does soluble fibre do in the body?
- Slows gastric emptying
- Increases satiety
- Binds to cholesterol and reduces absorption
What is dietary fibre?
- Indigestible
- Non-starch polysaccharides, cellulose, hemicellulose, pectin and gums, can be fermented in small intestine which can provide a small energy content
- Non-digestible carbohydrates, resistant starch, resistant oligosaccharides
- Non-CHO, ligin, waxes
What are some examples of polysaccharides?
Storage - starch and glycogen
Structural - cellulose, pectin, chitin
What are intrinsic sugars?
- Non-cariogenic
- Contained within intact cell, much more gradual ride in blood glucose
How is energy lost in the body?
Urine and faeces
What percentage of energy should come from carbohydrates?
50%
What can less than 50-70g/day of carbohydrates lead to?
Ketosis
How many grams of carbohydrates does the brain require?
50-70g
What is the glycaemic index?
Identifies how much blood glucose rises after ingestion. Has a score from 0-100. How quickly glucose can be accessed influences the rate of glucose absorption.
What are some examples of low GI foods?
- Unprocessed grains e.g. wholegrain, oats, quinoa, brown rice
- Soluble fibre e.g. fruit/ veg skin
- Increasing fat content e.g. adding butter
What is resistant fibre and what does it do?
- Soluble fibre that cannot be digested in the small intestine
- Fermented in the large intestine to produce short chain fatty acids
- Prevents abnormal cells in gut which reduces risk of colorectal cancers
- Reduce postprandial glycemic response
In grams, what must it be to be classed as a source of fibre?
> 3g/100g
for high fibre >6g/100g
