Group of nutrients, main source of energy, found in all plants, produced from co2 + water
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What elements make up Carbohydrates?
Carbon, Oxygen and Hydrogen
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What are the 3 groups according to size?
1 molecule = Monosaccharaides sugar, 2 or more = Disaccharides, Numerous = Polysaccharides non sugar (starch/NSP)
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Sources of starch
Bread, pasta, rice, potatoes, pulses and breakfast cereals
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Sources of Sugar
gives food it's sweet taste, found in fruits, soft drinks, table sugar, sweets and cake
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Main function?
provide energy, during digestion carbs are changed to glucose which is used for energy. Excess glucose stored as fat
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Intrinsic sugars
Incorporated into cellular structure e.g unprocessed foods fruit and veg. No adverse effects on health
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Extrinsic Sugars
Not in cellular structure e.g lactose (milk sugar) has no adverse effect on health.
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Non milk Extrinsic sugars (NMES)
Found in confectionery and sweets. can lead to dental decay and diabetes.
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What health problems are associated with NMES
1. Tooth decay = caused by acids produced by oral bacteria, breaks down plaque 2. Diabetes 3. obesity = eaten in excess
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Why is sugar called "empty calories"
source of energy but contains no other nutrients
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Types of sugar
GLucose, fructose, maltose and lactose provide instant energy
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Nutritional Guidelines
50% of dietary energy (starch 40% /sugar 10%), 20kg per person per year ( this allows reduction in fat intake)
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Why should carbs be eaten more as starchy foods than sugary
health issues associated with excess sugar , most starchy foods provide other nutrients e.g. bread and protein
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Starch is also known as "complex carbs" what are the advantages to eating more of them?
advantages = scientific evidence that its healthier and keeps blood sugar levels constant, provide other nutrients, helps us cut down on fatty foods, fills us up
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Functions no.1 = Energy
Energy= glucose for immediate use and glycogen for reserves. Glucose broken down in reactions and chemicals released. All cells require glucose e.g brain and nervous system , we can also make little glucose from protein and fat
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Functions no.2 = Storage
Storage =Glucose in excess can be turns to glycogen and stored in liver and muscles for readily available energy or converted to fat and stored all over the body . Larger fat stores lead to obesity
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Function no. 3 = Protein sparing
Protein sparing = spares protein for growth and repair when diet has sufficient carbs for energy
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Function no.4 = Synthesis of Glycoproteins
Synthesis of Glycoproteins = important components for cellar membranes, blood, plasma
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Function no. 5 = Dietary fibre NSP
Non starch Polysaccharides = sources whole grain, fruit and veg, pulses, root veg e.g. carrots, wholemeal, brown rice
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Types of NSP = Insoluble
Insoluble= absorbs water and increases bulk = bulky stool to keep gut working well, prevents constipation. Sources = wholemeal, pasta, brown rice, and some fruit and veg
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Types of NSP = Soluble
Soluble = slow down digestion of carbs so helps blood cholesterol levels which controls hunger and may reduce cholesterol reducing risk of heart disease. Sources = peas, beans, oats, lentils and most types of fruit and veg
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Fuctions of NSP
helps digestive system function properly, prevents bowel disorders
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Diabetes
sugar is not the only culprit, NMES digested quickly and absorbed raising blood glucose levels and then insulin levels. Develops more commonly in elderly/ overweight people. Diet rich in complex carbs helps manage diabetes
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1g Carbohydrates = how many calories
3.75cals (fat = 9cals)
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Dental Caries
concentration of sugar, period of contact, frequency of consumption
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Children and carbs
High fibre diets should be consumed as they are small
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The Glycaemic Index
G1 of food is measures on how quickly glucose is released into bloodstream after eating. The index assesses and measures the effect of certain foods on BSL
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High GI
break down quickly, raise blood sugar levels higher and more quickly than low GI e.g Bread, mashed potatoes and rice
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Low GI
Break down slowly and raise glucose slowly e.g brown pasta, porridge,beans,lentils
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Factors that influence rate and duration of G responce
Type of sugar, cooking and processing, metabolism and time of day, other nutrients
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