Carbohydrates, Fibre & Protein

Overview
1. nutrition can increase or decrease rate of a condition
2. balanced food intake is key to maintaining adequate diet, reducing the risk of diet related conditions.
3. 6 categories of nutrients
  1. carbohydrates
  2. Protein
  3. Fats
  4. Vitamins
  5. Minerals
  6. Water
4. Split into 2 categories
  1. macronutrients
    1. carbs, protein and fats
  2. micronutrients
    1. vitamins and minerals
  3. Water not classified as nutrient
5. nutrients are risk or protective role in relation to the NHPAs. Each nutrient plays a different role and is required in different amounts, but all are important.
Carbohydrates
1. macronutrients in large quantities
2. main function is providing energy
3. When food is eaten, the body metabolises the carbs in the food into useful glucose molecules, the most basic form of a carbohydrate.
  1. glucose used for energy. One gram of carb = 16kJ of energy
  2. glucose not used is stored as adipose tissue
  3. can be reversed. If starving, fat can't be broken down to be used as energy.
4. excess carbs can lead to obesity, CVD, diabetes mellitus and colorectal cancer.
5. Sources of Carbohydrates
  1. fruits (oranges, grapes and bananas)
  2. starchy veg (potatoes and parsnips)
  3. corn
  4. beans
  5. pasta
  6. bread
  7. rice
  8. cereal containing wheat and bran
Fibre
1. main function to regulate the functioning of the digestive system
2. prevents constipation by bulking faeces and easing the removal of waste
3. type of carb and made up of indigestive parts
4. foods rich in fibre is also rich in vitamins and minerals. Reduces risk of NHPAs including colorectal cancer, obesity, diabetes mellitus and CVD
  1. Colorectal Cancer - fibre decreases rates
  2. Obesity - provides fullness, fibre reduces amount of energy consumed from other foods.
  3. Diabetes Mellitus - fibre reduces absorption of glucose from small intestine. Decreases the risk of obesity and associated conditions such as diabetes mellitus.
  4. CVD - fibre reduces blood cholesterol levels by binding to bile.
    1. Bile is acid released from the stomach that breaks down digestion of dietary fat. Once fat is digested, bile is reabsorbed into the blood stream. .
    2. Fibre binds with bile and excretes it, preventing it from being reabsorbed.
    3. Cholesterol is key component of bile so its production reduces the amount of cholesterol in the blood. Fibre dominated foods are also generally lower in saturated fats which further reduces the production of cholesterol
5. Sources of Fibre
  1. bran flake cereal
  2. wholemeal bread
  3. fruit and vegetables such as raspberries, apples, bananas, pears, oranges,
  4. peas
  5. potatoes
  6. broccoli
  7. corn
Protein
1. primary function is growth, maintenance and repairing of body cells.
  1. secondary function to fuel for energy production when there are insufficient carbohydrates and fat for energy use.
2. Excess protein may be turned into glucose and stored as fat if not used for growth, repair or energy.
  1. can contribute to obesity, CVD and diabetes mellitus
3. Excess of protein can strain the kidney’s and liver as they are responsible for protein metabolism. It could also lead to excessive loss of the mineral calcium from bones, raising risk of osteoporosis.
4. Sources of Protein
  1. eggs, milk, cheese and other dairy products
  2. beef & chicken and other poultry
  3. fish and seafood
  4. soy products (tofu)
  5. legumes
  6. nuts
  7. wholegrain cereal
  8. brown rice

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Carbohydrates, Fibre & Protein

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	Created by mikaela.farrugia about 10 years ago