2.2 Carbohydrates

Question 1

Macronutrients

Answer 1

Carbohydrates, Protein, Fat

They are needed in the body in larger amounts
They provide your body with energy

Question 2

What are Carbohydrates?
The body’s main
P
4
Provides the body’s source of
Most easily
Main food sources:

Answer 2

source of energy
Protein sparing - preventing your body from using protein tissue (muscles) as a source of energy
45% - 65% of your daily energy (calories) should come from carbohydrates
fibre
digested nutrient

grains, fruits, vegetables, milk, yogurt, sweets
Milk is the only animal source of carbohydrates

Question 3

Micronutrients

Answer 3

(Vitamins, Minerals)
They are needed in the body in small amounts
They do not provide your body with energy

Question 4

Carbohydrates are made of three common chemical elements:

Answer 4

carbon, hydrogen and oxygen

Question 5

Carbohydrates are made of three common chemical elements: carbon, hydrogen and oxygen
These elements are bonded together to form

Answer 5

saccharides (sugar units)

Question 6

Carbohydrates are made up of

Answer 6

sugar molecules
Regulates the amount of sugar circulating in your blood, so that all your cells get the energy that they need

Question 7

The arrangement of the elements determines the

Answer 7

type of sugar unit

Question 8

Carbohydrates are broken down into 2 categories:

Answer 8

1. Simple Carbohydrates (Sugars)
2. Complex Carbohydrates (Starches & Fibre)

Question 9

Simple Carbohydrates: Sugars
Body quickly

Answer 9

breaks down

Question 10

Simple Carbohydrates: These sugars are a natural part of many foods:

Answer 10

Fructose (found in fruits), Maltose (found in grain products), and Lactose (found in milk products)
Most foods that contain these sugars also provide other nutrients such as proteins, vitamins and minerals

Question 11

Simple Carbohydrates are composed of

Answer 11

one (monosaccharide) or two (disaccharide) sugar units
During digestion the body splits disaccharides into monosaccharides

Question 12

Refined sugars are sugars that are

Answer 12

extracted from plants and used as a sweetener
Sucrose (table sugar, honey, corn syrup)
These sugars do not provide any other nutrients besides simple carbohydrates

Question 13

Simple Carbohydrates: Sugars
Monosaccharides

Answer 13

simple sugars and consist of a single unit

Question 14

Glucose

Answer 14

found in fruits & some vegetables

Question 15

Fructose

Answer 15

found in honey and in many fruits & some vegetables

Question 16

Galactose

Answer 16

derived from the more complex milk sugar lactose
These carbohydrates pass directly through the small intestine into the blood, and your body then converts fructose and galactose to glucose, making these simple sugars a quick source of energy

Question 17

Disaccharides:

Answer 17

consist of molecules of 2 simple sugars linked together. The body digests disaccharides to form monosaccharides

Question 18

Disaccharides 3:

Answer 18

Sucrose: table sugar from plants such as sugar cane or sugar beets
Maltose: found in grains
Lactose: found in milk

Question 19

Complex Carbohydrates

Answer 19

Polysaccharides: complex chains of three to several thousand simple sugars. As a result, digesting polysaccharides releases glucose into your bloodstream more slowly and evenly than mono/disaccharides

Question 20

3 components of polysaccharides

Answer 20

Starch: made by plants
found in cereal grains, beans, potatoes, turnips, squash, and other vegetables
Glycogen: the form in which the body STORES starches/glucose
Fibre
Insoluble and soluble fibre

Question 21

Complex Carbohydrates
Takes a long time for the body to

Answer 21

break down (provides lots of energy/stored energy)
Foods high in starch are usually good sources of proteins, vitamins, minerals and dietary fibre
Examples: whole grains, legumes, vegetables

Question 22

Complex Carbohydrates (Fibre)
Complex carbohydrates contain

Answer 22

lots of Fibre

Question 23

Dietary Fibre is the only form of carbohydrates that

Answer 23

do not provide the body with energy because humans are not able to digest fibre

Question 24

Fibre has many benefits which include:

Answer 24

Helping with digestion and bowel movements
Helps you feel full
Maintains healthy body weight
Lowers risk of heart disease, colon cancer, and lowers cholesterol

Examples: consists of non-digestible plant materials like fruits, vegetables, grain products and legumes and peas (plant sources)

Question 25

Soluble Fibre

Answer 25

Can dissolve in water and increases the thickness of stomach contents Helps with watery stool and diarrhea May reduce blood cholesterol levels Examples: fruits, vegetables, nuts, beans, lentils

Question 26

Insoluble Fibre

Answer 26

Cannot dissolve in water and helps with digestion by moving food through the large intestine Promotes regular bowel movements and helps prevent constipation May reduce the risk of colon cancer Examples: bran and whole wheat products

Question 27

If you eat too many carbohydrates, it will store a

Answer 27

as fat in your body and lead to weight gain, risk of cardiovascular disease or type 2 diabetes If you eat too much fibre, may lead to indigestion, diarrhea, gas

Question 28

Too Little: If you eat too little carbohydrates and do not get enough, your body will

Answer 28

not get energy and will start to break down your own muscles for that energy; can lead to death If you eat too little fibre, may lead to constipation, hemorrhoids, colon cancer

Question 29

Why do people cut carbs from their diet?

Answer 29

People cut carbs from their diet in the hopes of losing weight. This diet is known as the keto diet.

Question 30

What are the consequences of cutting carbs from your diet? (hormones, stress, brain)

Answer 30

Stress hormones can increase Muscle-building hormones can decrease Brain function is impacted since brain cells can only use glucose (carbs) as an energy source Can cause a “brain fog” Affects sleep cycle, mood, and appetite Higher risks of depression and anxiety Decreased testosterone levels

Question 31

Fibre

Answer 31

Fibre is found in the cell walls of plants, in the outer layer of whole grains, and in the skin of fruits and vegetables. It is made up of carbohydrates that are indigestible, and it is an essential nutrient.

Question 32

Insoluble fibre:

Answer 32

keeps bowel movements regular and prevents constipation and haemorrhoids. Doesn’t dissolve in water, but absorbs water in the digestive tract like a sponge and helps us feel full.

Question 33

Soluble fibre:

Answer 33

examples include fibre found in apples, oranges, walnuts, carrots, okra, oats, peanuts, almonds, pecans, and lentils. They ferment in the intestinal tract, forming a gel and regulating the absorption of several substances. This results in lower cholesterol and controls blood glucose.

Question 34

Foods that are high in fibre content are digested more

Answer 34

slowly and tend to result in more consistent blood sugar levels.

Question 35

Glycemic Index

Answer 35

A scale that was developed to show the effects of different carbohydrates on the body’s blood sugar levels . The glycemic index uses glucose as the standard and assigns it a value of 100, foods with a score of 70 or higher are said to have a high glycemic index. Foods with a score of 55 to 69 have a medium glycemic index. Foods with a score of 54 or below have a low glycemic index. Generally, a lower score indicates a healthier food. Foods with high GI: white potatoes, refined grains, dried dates, watermelon Medium GI: unrefined grains, bananas, raisins, popcorn Low GI: legumes, sweet potatoes, apples, milk

Question 36

Carbohydrate Toxicity and Deficiency

Answer 36

Excess glycogen is stored as fat in adipose tissue. Carbohydrate deficiency can result from a carbohydrate-restricted diet or a medical condition that prevents you from using the carbohydrates you consume. If your diet provides a lack of fibre your digestive system will work slowly and sluggishly. This leads to constipation and puts you at risk for developing colon cancer. Carbohydrate toxicity = excessive intake of carbohydrates Too much carbs can result in diabetes and cardiovascular disease. Too much fibre can result in the obstruction of intestines and causes constipation.