Essay Revision: Nutrition and Blood Glucose Levels

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Carbohydrates (a macronutrient)
- Eating one gram of CHO provides the body with 16 kilojoules of energy
- 55% of our energy should come from complex carbohydrate such as wholegrain cereals, fruit and vegetables. Assist with digestion and help with disease prevention
- Eating complex CHO with allow your metabolism to increase, it assists in burning kilojoules. if not used, they convert and store as fat
- CHO: 1. Simple sugar (monosaccharaides) fruit vegetables & honey 2: complex CHO (polysaccharides) wholegrain cereals, fruit, vegetables, nuts.
Two types of fibre:
1: insoluble fibre (fruits, vegetables, nuts and wholegrain product), prevent constipation, softer bulkier faeces
2: soluble fibre (fruit, vegetables, lentils and cereals), lower cholesterol, delay blood glucose absorption, regulate blood glucose levels
Carbohydrates main source of energy, used in central nervous system
Eating cellulose (from vegetables), speeds up metabolism, prevents constipation
Protective factor against dietary diseases, heart cancer, bowel cancer, obesity and diabetes
Cereal, pasta, rice, fruit, vegetables, legumes, nut, sugar, jam and honey.

Glycaemic Index (GI)

Glycaemic index (GI) average time taken to reach peak blood glucose levels
Can have score out of 100,
Low GI foods (less than 55) are digested and absorbed slowly, released CHO gradually (baked beans, porridge)
Medium GI foods (55-70) provides an average release of CHO (chocolate, orange juice)
High GI foods (greater than 70) provides quick energy (jelly beans)

FAT eating one gram of fat provides the body with 37 kilojules of energy
Small amounts of fats are important
20 – 30 grams are needed each day eat fats from unsaturated
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