Carbohydrates - Year 7 PDF Download

Introduction

• Carbohydrates are compounds present in living organisms, composed of carbon, hydrogen, and oxygen atoms.
• They are a crucial source of energy in a healthy diet, with starchy and sugary foods being rich in carbohydrates.
• Athletes consume various types of carbohydrates at different times in their training schedules.

Types of Carbohydrates

• Simple Carbohydrates (also known as sugars)
• Complex Carbohydrates (also known as starch)

Simple Carbohydrates

• Simple carbohydrates, such as glucose, fructose, and sucrose, are composed of basic sugar molecules. These sugars are commonly found in sweet foods like chocolate, milk, and fruits.
• For instance, fruits like bananas and oranges contain fructose, a simple sugar that provides a quick source of energy. When you eat a banana, the fructose is rapidly converted into glucose, offering a burst of energy.

Complex Carbohydrates

• Complex carbohydrates, which include starches found in foods like bread, rice, pasta, and potatoes, consist of long chains of sugar molecules linked together.
• Consider the example of pasta, a food rich in starch. When you consume pasta, the starch molecules are gradually broken down into glucose, providing sustained energy over a longer period compared to simple sugars.
• Eating a balanced diet that includes both simple and complex carbohydrates is essential for maintaining optimal energy levels and supporting overall health.

How does your body use carbohydrates?

• Carbohydrates are a vital energy source that fuel bodily processes.
• The body breaks down carbohydrates into glucose, which is absorbed into the bloodstream.
• Once in the blood, glucose travels to the body's cells, where it is used for respiration. In this process, glucose reacts with oxygen to release energy.
• Starch and sugars are digested differently:
  • Sugary foods and drinks are quickly broken down into glucose, providing a short-term energy boost as they are rapidly absorbed into the bloodstream.
  • Starch, being a long and complex molecule, takes longer to break down into glucose. This results in a slower energy release, making it a slow-release carbohydrate.

How much carbohydrate do you need?

• The World Health Organization recommends obtaining half of your daily energy from carbohydrates.
• For a moderately active teenager, this translates to around 260 grams of carbohydrates daily.

Who needs to know about carbohydrates?

• Athletes require varying types of carbohydrates based on their activities.
• Before a short race, an athlete may consume a sweet banana to quickly boost their energy levels.
• Prior to a long training session, an athlete might opt for starchy pasta to provide a sustained and steady source of energy.