Carbohydrates

Question 1

Carbohydrates functions

Answer 1

• Providing energy
• Acting as a ‘protein sparer’

Question 2

Types of Carbohydrate

Answer 2

• Sugars (simple)

• Starches (complex)

• Dietary fibre (complex)

Question 3

What are sugars divided into?

Answer 3

Sugars are divided into single and double sugars depending on the size of the molecule.
• Easy to break down and absorb = burst of energy.

Question 4

Single sugars

Answer 4

monosaccharides

Question 5

Double sugar

Answer 5

disaccharides

Question 6

Types of single sugars (monosaccharides)

Answer 6

• Glucose – ripe fruits and vegetables
• Fructose – Fruits and honey

Question 7

Types of Double sugar (disaccharides)

Answer 7

• Sucrose – sugar and syrup
• Lactose – dairy
• Maltose - cereals

Question 8

Fruit sugars=

Answer 8

Natural sugars from fruit and vegetables

Question 9

Free sugars

Answer 9

Sugars that are added or outside the cell structure

Question 10

Free sugars examples

Answer 10

granulated, syrup, treacle, honey and
unsweetened fruit juice.

Question 11

hidden sugars=

Answer 11

Found in foods that you wouldn’t expect,
including savoury foods.

Question 12

Check labels carefully. (hidden sugars)

Answer 12

• Corn sugar
• Dextrose
• Fructose
• Glucose
• Maltose
• Molasses

Question 13

hidden sugars product examples

Answer 13

• Pizzas
• Jars of sauce e.g. pasta
bake
• Ketchup
• Baked beans
• Tomato soup
• Low fat yoghurts

Question 14

High levels of free sugars can lead
to:

Answer 14

• Tooth decay
• Obesity

Question 15

what does sugar contain?

Answer 15

Sugar contains energy but no other
nutrients.

Question 16

what do artificial sweeteners add?

Answer 16

Artificial sweeteners add
sweetness without increasing the
energy content.

Question 17

what are Complex carbohydrates

Answer 17

polysaccharides:
poly-many
saccharide-sugar

Question 18

what is starch?

Answer 18

• Main food store in plants
• Made up of many glucose molecules
• Size of granules vary with each plant

Question 19

what is Pectin?

Answer 19

• Found naturally in some fruits
• Forms a gel in water and helps jams to set
• Is thought to reduce cholesterol in the blood

Question 20

what is Glycogen?

Answer 20

• Made from glucose by humans
• Small amounts stored in liver and muscles as energy reserve

Question 21

Sources of Starch

Answer 21

– Root vegetables e.g. potato, carrot, parsnip, onion
– Cereals and cereal products e.g. wheat, flour, bread, pasta, oats

Question 22

how much total food energy comes from carbohydrates?

Answer 22

50% of total food energy should come from carbohydrates.

Question 23

how much total energy should come from starchy

Answer 23

45% of your total energy should come from starchy carbohydrates,
milk sugars and fruit sugar.

Question 24

how much total energy should come from free sugars?

Answer 24

No more than 5% of your total energy should come from free
sugars.

Question 25

overall total food energy

Answer 25

Therefore, 50% of total food energy comes from fat (35%) and protein (15%)

Question 26

what is Deficiency

Answer 26

• 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

Question 27

what is Excess

Answer 27

• 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

Question 28

what is dietary fibre

Answer 28

• Is a polysaccharide (many sugars) • AKA non-starch polysaccharide (NSP)

Question 29

what is dietary fibre found in

Answer 29

Wholegrain cereals and products e.g. brown rice, wholemeal flour – Fruits and vegetables – Pulses e.g. beans, lentils (especially skin)

Question 30

functions of carbs

Answer 30

• Healthy digestive system • Weight control • Prevents bowel disease: – Constipation – Diverticulitis – Bowel cancer • Providing soluble fibre (can lower blood cholesterol)

Question 31

what is soluble fibre

Answer 31

Slows digestion and absorption of carbohydrates • Helps control blood sugars • Can reduce blood cholesterol

Question 32

solube fibre sources

Answer 32

• Oats, nuts, legumes • Fruit e.g. prunes, bananas, apples • Vegetables e.g. potatoes, broccoli, carrots

Question 33

what is insoluble fibre

Answer 33

• Cannot be broken down by the body/…………………………………. • Absorbs water • Swells = bulkier stools

Question 34

insoluble fibre sources

Answer 34

• Wholegrain foods, brown rice • Fruit and vegetables peel/skins • Nuts and seeds

Question 35

what does excess lead too

Answer 35

• Too many cereals = limit absorption of iron and calcium

Question 36

what does Deficiency lead to

Answer 36

• Constipation • Could increase risk of bowel cancer

Question 37

Reference Intake for Fibre

Answer 37

• Adult = 30g • Children less due to size