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Macronutrients - CARBOHYDRATES (Sources (Most veg group found in starchy…
Macronutrients - CARBOHYDRATES
Sources
Most veg group found in starchy veg like peas, corn, potatoes and legumes
Fruit - mostly sugar, dried have more because water is removed, eat more whole fruits - fibre.
Milk, yogurt and cheese contains lactose. Cheese is low in lactose and so low in carbs
Meat and beans, mostly protein but beans are high in carb, starch and fibre. Nuts have 4-8g carb per 1oz
Legumes - veg, protein because they have nutrients and high in fibre
Excess Intake
Obesity - primary concern - excess calories. General carb and fat chief in leading to obesity
People who graze on carbs during day have more dental cavities - ceriogenic
High- serum triglyceride level (hypertriglyceridemia) improve if excessive carbs avoided - especially sugar
Diabetes need a moderate or low intake of carbs to maintain blood sugar level.
Management tool for diabetes is carb counting - meal planning to maintain blood sugar. Managed with carb intake, accurate insulin and exercise
Sugar consumption increased by 46% pp/pd in the last 30 years
PHE survey shows too much sugar consumed - 11.6% adults and 15.2% children. Recommendations are 10% but WHO ay <5% would have added benefits
5% sugar is around 25g = 6tsp. WHO limits apply to all sugars and hidden/free sugars
All cells process glucose. Fructose can only be processed by the liver, excess may be taxing on the liver. Suggested that it interferes with the proper functioning of ghrelin hormone which may cause us to over eat. - OR Could it be healther, Some claim that it has a lower GI index - VERDIT - no significant different - studies would have to do amounts much more than we would consume
High sugars >22.5g per 100g and low <5g
Keto diet - reducing carbs for less that 5% (20-40g). Replaces the calories with fat. Fat turns into ketone bodies. The brain can use ketones from fat as fuel
Signs CHO are too low
Not losing weight - sustain metabolism efficiently
Fatigue - blood glucose too low
Sugar cravings
Constipation - not enough fibre
Bad breath
Ketosis may leave you feeling dehydrated, faint and weak
Lancet public health stated meat eaters more risk developing harmful health conditions if following low carb diet
US research showed people with 50-55% carb intake had lower mortality rate than the low carb eaters of 40%>
Healthiest low carb diets are those that use lots of veg, plant oil, pulses - lentils and beans to replace CHO
High protein diet increase risk of heart failure in older men by 49% - those who ate the most plant protein had increased risk of 17% - overall healthier life style.
Keto diet reduces seizures in children, and blood sugar control in diabetics, but it is hard to follow