Macronutrients - Carbohydrates

Question 1

What are Carbohydrates

Answer 1

Made up of sugar molecules called Saccharides.

These can be made of singular, pairs or complicated chains and depending on the structure of carbohydrates will determine the category

Question 2

How calories are provided per gram of Carbohydrate

Answer 2

4 Calories per gram or 16.8 kilojoules

Question 3

What are the 3 categories associated with Carbohydrates

Answer 3

Simple - sugars
Complex - starches
Non-starch polysaccharides (NSP) - fibre

Question 4

What are Carbohydrates broken down into

Answer 4

Glucose

Question 5

What are unrefined Carbohydrates

Answer 5

They have minimal processing and contain larger amounts of vitamins, minerals and fibre.

Question 6

What are examples of unrefined Carbohydrates

Answer 6

Brown Rice
Brown Pasta
Wholemeal bread
Fruit

Question 7

What are refined Carbohydrates

Answer 7

Greater processing than unrefined and can be stripped of much of their nutritional value.

Question 8

What are examples of refined Carbohydrates

Answer 8

White bread
White rice
White pasta
Sugary sweets

Question 9

What are simple Carbohydrates

Answer 9

These can be found in two forms, monosaccharides and disaccharides. Mono consists of a single saccharide molecule whereas disaccharide are pairs of molecules.

Question 10

What are simple Carbohydrates referred to as?

Answer 10

Sugars

Question 11

What are the three primary monosaccharides

Answer 11

Sucrose - Glucose and fructose
Lactose - Glucose and galactose
Galactose - Maltose = glucose double bonded to glucose)

Question 12

What does fruit (health monosaccharides) consist off

Answer 12

Furctose and Glucose
Vitamins, minerals and fibre
Anti-oxidants and phytochemicals
Trace amino acids

Question 13

What do sweets (less healthy monosaccharides) consist off

Answer 13

More sugar then the 15g of sugar per 100G recommended by FSA
Low quality and processed fats
High energy but low nutrient ratios
Adverse effect on blood glucose and insulin levels
No fibre

Question 14

Which vitamin aids with energy consumption of Carbohydrates

Answer 14

Vitamin B

Question 15

What are complex Carbohydrates

Answer 15

They are made from multiple chains of saccharide molecules, called Polysaccharides.

Question 16

How are Carbohydrates broken down

Answer 16

By digestive enzymes called pancreatic and salivary amylase and turned into Glucose

Question 17

What does Glucose do when it has been digested

Answer 17

Stimulates your pancreas to release insulin. This then acts to unlock the cells within the body and allows the glucose to enter various tissues.

Question 18

What is Glucose stored as

Answer 18

Glycogen, if this is in excess it is stored as fat.

A small amount remains within the blood and is the primary fuel for your brain

Question 19

What is Glycogen stored

Answer 19

Within your liver and muscles. Liver Glycogen provides a reservoir of glucose for your brain, whereas muscle Glycogen provides energy for contractions by the muscles

Question 20

How do we measure Carbohydrates and whether they are healthier options

Answer 20

Glycemic Index

Question 21

What do High glycaemic foods refer to

Answer 21

Sugary cereals, refinds Carbs and confectionery. These are quickly digested and converted into usable glucose.

They are ideal for quick bursts of energy during or pre-workout or as a refuel post-workout

Question 22

What do Low glycaemic foods refer to

Answer 22

Consists of beans, apples, most dairy and oats. They take longer to digest.

These result in a fuller feeling and will provide a more stable energy level as a result