Topic 1.1 - 1.5 : Stage 2 Flashcards
6 essential nutrient types
carbohydrates
protein
lipids/ fats
minerals
vitamins
h2o and fibre (non-nutrients)
4 saccharides
monosaccharides
disaccharides
oligosaccharides
polysacchraides
monosaccharide examples
fructose
glucose
galactose
monosaccharide food source
honey
fruit jams
dried fruit
disaccharide examples
sucrose
lactose
maltose
disaccharide food source
syrup
sweet potatoes
muesli bars
oligosaccharide examples
fructooligosaccharides (FOS)
galactooligosaccharides (GOS)
oligosaccharide food source
breads
cereals
polysaccharide examples
starch
cellulose
glycogen
polysaccharide food source
potatoes
peas
bread
pasta
soluble fibre functions
absorbs water and turns into gel that protects gastrointestinal muscles around colon
slows down digestion and relives constipation
soluble fibre example (food)
beans
apples
oats
chia seeds
insoluble fibre functions
promotes healthy digestion
stimulates gastrointestinal tract
reduces constipation
insoluble fibre example (food)
whole-wheat flour
al bran
nuts
cauliflower
potatoes
resistant starches?
don’t break down into sugar
what is starch (carbohydrates) used for?
starch is broken down into sugar and is used for energy
glycogen function?
glucose (carbohydrate) is stored as glycogen which is then stored in the muscles and liver.
it can be converted back into glucose for energy
what happens when there is an excess of carbohydrates?
it is stored as adipose tissue (fat)
converted to glycogen
what happens when the is a deficiency in carbohydrate intake?
no energy- deplete other areas of body to provide energy
disease/ disorder
what is glycaemic index (GI)?
a measure of how much/ quickly blood glucose levels rise after consumption
- ranks food on a scale from 0 to 100
what does the low end of the GI scale tell us?
foods that have little effect on blood sugar levels.
keeps constant blood glucose levels
low GI number
55 or less
intermediate GI number
56-69
high GI number
70 or more
what does low GI mean
absorbs slowly
what does high GI mean
absorbs quickly
low GI food examples
pasta
vegetables
wholegrain bread
oats
high GI food examples
chips
biscuits
cake
ice-cream
watermelon
daily recommended dietary fibre (g)
30g
dietary fibre?
soluble is completely digested by intestinal bacteria
insoluble is not completely digested