Carbohydrates (nutrition)

Issue for sugar (carbs)

50% fructose, 50% glucose. Fructose: metabolised by our liver - insulin not required. Excessive fructose converts to fat - accumulates in the liver (NAFLD). Increases triglycerides and LDL cholesterol, Can lead to insulin resistance and leptin resistance

Carbohydrate recommendation

7-8g per kilo of body weight. 50 - 70% of total energy intake. Recommended intake of carbohydrates is 45 - 65%

Sucrose

= Glucose + Fructose (disaccharide) sugar found mainly in fruits and vegetables such as orange, banana, carrot, broccoli

Lactose

= Glucose + Galactose (disaccharide) sugar found mainly in dairy products such as milk, ice cream, cheese

Maltose

= Glucose + Glucose (disaccharide) sugar mainly found in all starchy foods such as cereal, potato

Monosaccharide

A type of carbohydrate or simple sugar that cannot be broken down. It is known by its more common references of glucose, fructose or galactose

Disaccharides

A type of carbohydrate that is composed of two monosaccharide groups linked together through the loss of sugar. Could be either Sucrose, Maltose, Lactose.

Glycogen

Polysaccharide. Humans can make their own glycogen in the liver and muscles, and it is used as an energy source when glucose is deficient. (animal starch)

Amylopectin

Polysaccharide. Starch with branches. Made of 80%...

Amylose

Polysaccharide. Starch with no branches. Made of 20%...

Fructose

A monosaccharide. A fruit sugar that is bonded to glucose to form the disaccharide called 'sucrose'

Glucose

A monosaccharide. A simple sugar provides the body with its primary source of energy

Galactose

A monosaccharide. A simple sugar that is less sweet than glucose and provides energy

Non-soluble

Aids bowel function, speed transit of material (protective) cancers.. e.g lignins (wholegrains) + cellulose (all plants), hemicellulose (grains, veg, wheat, rice)

Digestion of carbohydrates

Carbohydrates are digested through the small intestine. Then monosaccharides from are absorbed through the liver which is then converted to glycogen or fat. Also goes in blood stream to give the rest of the organs through out the body the nutrients it needs.

Macronutrients

Carbohydrates, Proteins, Fats (energy for metabolic processes)

Polysaccharide

Complex carbohydrates composed of numerous monosaccharides combined through the loss of water molecules.. e.g amylose, amylopectin, glycogen

Low GI

Foods containing fibre or starch (porridge, bread, potato, pasta, rice, whole grain) Digestion of complex carbs food produces a more sustained blood glucose and insulin response.

High GI

Foods containing glucose, sucrose and fructose (honey, fruit, sports drinks) Cause a large rapid change in the blood glucose level on ingestion, a rapid rise followed by a rapid and often greater fall.

Cellulose

Found in plants and is indigestible as it has has thousands of glucose molecules bonded together.

Glycaemic index (GI)

Is a measure of how quickly blood glucose levels (i.e., blood sugar) rise after eating a particular type of food. Measures on a scale from 1-100

Amylase

Is the enzyme that break down carbohydrates. Produced by salivary and pancreas glands. It breaks down starches into smaller polysaccharides in sugars into maltose then eventually into monsaccharides. It doesn't break down cellulose or indigestible plant fiber.

Starch

Made of a hundred glucose molecules and is digestible and provide energy when eaten e.g potato

Glycaemic load

Measure of the amount of CHO in the food / meal and the GI. Quality and quantity of CHO. Calculations: GL = GI/100 x CHO (grams) per serving • Individual food: Over the day: • Low 0-10 <80 • Mod 11-19 100 • High 20+ >120

Carbohydrate function

Needed for energy. Fuel for our bodies, makes you move from A-B

Resistant starch

Resistant to digestion. Helps with insulin sensitivity, blood sugar control, reduced appetite, digestive help. There are four main types - grains, vegetables, cooking potatoes, endogenous. Also feeds good bacteria in the gut

Soluble

Slows rate of digestion, reduce cholestrol, controls blood sugar.. e.g gums (oats) + (fruit + veg coverings)

Carbohydrate storage

Stored as blood sugar (glucose) which goes to liver where it stored as glycogen and in stored as glycogen in muscles.

Micronutrients

Vitimins and minerals. catalysts - hormones, enzymes, messengers