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Carbohydrates Flashcards

(50 cards)

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1
Q

What are the functions of Carbohydrates?

A
  1. Providing energy

2. Acting as a ‘protein sparer’

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2
Q

What does protein sparer mean?

A

It mean it allows protein to do it’s job and carbohydrates to do their job

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3
Q

What are the 3 types of Carbohydrates?

A
  1. Sugars
  2. Starches
  3. Dietary Fibre
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4
Q

Is Sugars simple or complex?

A

Simple

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5
Q

Is Starches simple or complex?

A

Complex

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6
Q

Is Dietary Fibre simple or complex?

A

Complex

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7
Q

What are Sugars and how how are they divided?

A

Sugars are divided into single and double sugars depending on the size of the molecule

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8
Q

Are sugars easy to break down?

A

Easy to break down = burst of energy

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9
Q

What are single sugars?

A

Single sugars are monosaccharides meaning they only contain one single molecule

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10
Q

What chemicals are single sugars found in?

A

In Glucose and Fructose

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11
Q

Where could single sugars be found in food?

A
  1. In ripe fruits and vegetables

2. Fruits and honey

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12
Q

What are double sugars?

A

Double sugars are made up of disaccharides meaning they are made up of 2 molecules

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13
Q

What are some chemical examples of double sugars?

A

Sucrose, lactose and Maltose

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14
Q

Where food can double sugars be found?

A
  1. In sugar and syrup
  2. Dairy
  3. Cereals
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15
Q

What are the 2 different types of sugar?

A
  1. Free

2. Fruit

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16
Q

How are sugars categorised into free or fruit?

A

Sugars can be named based on where they’re found

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17
Q

Where are fruit sugars found?

A

Natural sugars from fruit and vegetables = Fruit sugars

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18
Q

What are free sugars?

A

Sugars that are added or outside the cell structure = free sugars

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19
Q

What food products are free sugars found in?

A
  1. Granulated sugar
  2. Syrup and treacle
  3. Honey
  4. Unsweetened fruit juice
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20
Q

What do fruit sugars contain that is good for you?

A
  1. Fibre
  2. Vitamins
  3. Minerals
  4. They’re enclosed in the cell wall which means the body has to process the sugar making it good for your body
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21
Q

Why are free sugars bad for you?

Study These Flashcards
A
  1. All the nutrients are squeezed out

2. Not good for you as the body doesn’t have to process it as it’s not inside the cell wall

22
Q

What are hidden sugars?

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A

Sugars that are found in foods that you wouldn’t expect, including savoury foods.

23
Q

What are some chemical examples of hidden sugars?

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A
  1. Corn sugar
  2. Dextrose
  3. Molasses
  4. Fructose
  5. Maltose
  6. Glucose
24
Q

What are some product examples of hidden sugars?

Study These Flashcards
A
  1. Ketchup
  2. Pizzas
  3. Bottled cooking sauces e.g pasta
  4. Baked beans
  5. Tomato soup
  6. Low fat yogurht
25
What can high levels of sugar lead to?
1. Tooth decay | 2. Obesity
26
Why is sugar particularly not useful in your diet?
Sugar contains energy but no other nutrients - empty calories
27
Why are artificial sweeteners good?
Artificial sweetness adds sweetness without increasing the energy content or calories
28
What are starches also known as?
1. A complex carbohydrate | 2. A Polysaccharide meaning many sugars
29
What are the 3 most important starches?
1. Starch 2. Pectin 3. Glycogen
30
What are some properties of starch?
- Main food store in plants - Made up of many glucose molecules - size of granules vary with each plant
31
What are some properties of pectin?
* Found naturally in some fruits * Forms a gel in water and helps jams to set * Is thought to reduce cholesterol in the blood
32
What are some properties of Glycogen?
* Made from glucose by humans | * Small amounts stored in liver and muscles as energy reserve
33
What are some food sources of starch?
1. Root vegetables e.g Potato, carrot, parsnip, onion | 2. Cereals and cereal products e.g wheat, flour, bread, pasta, oats
34
How much of our energy should come from carbohydrates?
• 50% of total food energy should come from carbohydrate
35
How much of the 50% of carbohydrate should come form starchy carbohydrates?
45% of your total energy should come from starchy carbohydrates, milk sugars and fruit sugar
36
How much of the 50% of carbohydrate should be free sugars?
– No more than 5% of your total energy should come from free sugars
37
What are some deficiencies from not enough starches?
* Unusual * Lack of energy – drop in level of glucose in blood * Weight loss – body will start to use fat stores if continued * Severe weakness – if fat stores depleted, then protein stores used
38
What can an excess of starches lead to?
• If not used = converted into fat and stored in body. • Could lead to obesity • Obesity could lead to other health issues: – Increased risk of type 2 diabetes – Cardiovascular disease
39
What is dietary fibre?
* Is a polysaccharide(manysugars) | * AKA non-starch polysaccharide (NSP)
40
What food can dietary fibre be found in?
– Wholegrain cereals and products e.g. brown rice, wholemeal flour – Fruits and vegetables – Pulses e.g. beans, lentils
41
What are the functions of dietary fibre?
1. For a healthy digestive system 2. Weight control 3. Prevents bowel disease: – Constipation – Diverticulitis – Bowel cancer 4. Providing soluble fibre (and lower blood cholesterol)
42
What are the 2 types of fibre?
1. Soluble | 2. Insoluble
43
What are some of the benefits of soluble fibres?
1. Slows digestion and absorption of carbohydrates 2. Helps control blood sugars 3. Can reduce blood cholesterol
44
Which foods is soluble fibre found in?
- oats, nuts, legumes - Fruit e.g prunes, bananas, apples - vegetables e.g potatoes, broccoli, carrots
45
What are some downsides of insoluble fibres?
1. Cannot be broken down by the body 2. Adsorbs water 3. Swells = bulkier stools
46
What foods can insoluble fibres be found in?
1. Wholegrain foods e.g brown rice, brown bread 2. Fruit and vegetables peel/skins e.g sweetcorn 3. Nuts and seeds
47
Why is excess of fibre bad?
Too many cereals = limit absorption of iron and calcium
48
What are some deficiencies from fibre?
1. Constipation | 2. Could increase risk of bowel cancer
49
What is the reference intake for fibre?
- Adult = 30g per day | - children = less due to size per day
50
Where is dietary fibre especially found?
In the skins/ peels of fruit and vegetables

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