NUDI1000 Assignment

NUDI1000 Assignment - Carbohydrates | c3254905
NUDI1000
Assignment
Carbohydrates
Student Number: c3254905
Word Count: 1099
Page 1 of 18
Table of Contents
Part 1............................................................................... 2
a. Role of carbohydrates in the body................................2
b. Carbohydrate processing in the body...........................3
c. Analysis of Internet article..........................................3
d. Five good sources of carbohydrates...........................4
e. 24-hour recall.............................................................5
f. Tips to increase carbohydrate intake............................6
Part 2............................................................................... 6
Reflection......................................................................6
References.......................................................................6
Appendix 1.......................................................................8
Appendix 2.1...................................................................11
Appendix 2.2...................................................................13
Appendix 2.3...................................................................14
Appendix 2.4...................................................................15
Appendix 2.5...................................................................16
Appendix 3.....................................................................17
Page 2 of 18
Part_1
a. Role_of_carbohydrates_in_the_body.
Carbohydrates are the bodys preferred source of energy which is
required by all cells and tissues in the body for metabolism.1 Excess
carbohydrates are also stored in the muscles and liver for energy. 2
Some glucose is also used to build essential macromolecules such
as RNA, DNA and ATP.3 Furthermore, without carbohydrates as a
source of glucose, the body would break down proteins to be used
for fuel; however, protein is necessary for other cellular processes
such as tissue growth and repair, thus carbohydrates spare the
breakdown of proteins.4 Carbohydrates are also necessary for fat
oxidation to prevent ketosis which causes the blood to become too
acidic and provide fuel for beneficial bacteria present in the GI tract
that play a vital role in the production of B complex vitamins
necessary for bodily function.4 Carbohydrates also aid in the cellular
recognition process as they are often part of antibodies and proteins
used in the immune system.4 Fibre, a form of carbohydrate that the
body does not digest, is also necessary to help pass waste through
the intestinal tract to be excreted.2
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b. Carbohydrate_processing_in_the_body.
Carbohydrate processing begins in the mouth by mastication.
Mastication mechanically breaks down carbohydrates in food into
smaller pieces.3 Salivary amylase secreted in saliva also begin
chemical digestion and help break the bonds between
disaccharides, oligosaccharides and starches. The carbohydrates are
then transported to the stomach, where the high acidity caused by
the secretion of hydrochloric acid deactivates and destroys the
amylase.5 Mechanical processing continues through strong
contractions of the stomach and carbohydrates are broken down
into chyme which is expelled into the duodenum and acted on by
pancreatic amylase.5 Amylase and additional enzymes secreted
breaking carbohydrates down into shorter and shorter carbohydrate
chains, eventually resulting in single sugar units called
monosaccharides.3 These monosaccharides (mainly glucose) can
then be absorbed into the blood stream through either diffusion or
transport proteins along the cell membranes of the small intestine,
and from there, are transported to the liver and used in metabolic
pathways to produce energy.3,6
c. Analysis_of_Internet_article.
The article (see Appendix 1) attempts to outline the benefits and
detriments of carbohydrate sources and is written by a personal
trainer. Whilst it does contain balanced information, labelling of
certain foods as either good or bad is a worrying sign. These
trigger words as and the dramatic statement that bad carbs can
lead to weight gain, obesity, diabetes even cancer are designed
to scare readers, which is dangerous as this may lead to individuals
fearing these foods. The article does provide some background
information on the benefits of good carbs and the detrimental
effects of bad carbs which would help the average consumer make
wiser decisions when eating, however, this information is not
reinforced by references to any study or other reputable source.
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Furthermore, the promise that making dietary changes in the type
of carbohydrates result in drastic changes in your body lower
body fat levels and a leaner physique! without mention to a need
for exercise and other complimentary actions is misleading. The
author of the article is a certified trainer and nutrition consultant,
however, does not hold a tertiary degree as a nutritionist or health
care professional and so whilst holding some merit, cannot be
deemed a nutrition expert.
d. Five_good_sources_of_carbohydrates.
See Appendix 2.1 2.5 for NIPs.
Uncle_Tobys Traditional_Rolled_Oats7
22.7g carbohydrates/ serving (40g)

o 56.6g/100g (Good source as >50% of constituents)
Low in saturated fats, sugars and sodium
Good source of dietary fibre 3.7g/serve
Convenient breakfast
Helgas_Bakehouse Traditional_Wholemeal_Bread8
33.6g carbohydrates/serving (2 slices/84g)

o 40g/100g (Good source as >40% of constituents)
Low in saturated fats and sugars
Slightly higher in sodium however, not unreasonable
Convenient breakfast or lunch
Super_Nature_Foods
Malay_Yellow_Chicken_Curry_with_Brown_Rice9
57.4g carbohydrates/ serving (350g)

o 16.4g/100g (>10% of constituents but serving size is
also larger compared to other foods listed thus good
source of carbohydrates)
Also a good source of protein - 15.4g/serve
Low in sugar
Preservative free and no artificial flavours or colours
Quick and convenient meal
Page 5 of 18

Carmans Original_Fruit_Free_Muesli_Bars10
24.8g carbohydrates/serving(45g)
o 55.2g/100g (Good source as >50% of constituents)
Also a good source of unsaturated fats 6.4g/serving
Low in sodium and saturated fats
Easily accessible and convenient snack
Charlies Honest_Berry_Whole_Fruit_Smoothie11
39.3g of carbohydrates/serve (300mL)

o 13.1g/100mL (>10% of constituents but serving size is
also larger compared to other foods listed thus good
source of carbohydrates)
Low in saturated fats and sodium
Also a good source of Vitamin C (120mg/serve, >250% of the
RDI of the average male/female aged 30-70)12

Easily incorporated into any meal or as a snack
May assist with nutrient intake when fresh, frozen or tinned
fruit supply is limited
e. 24-hour_recall.
The Calorie King Analysis for my 24-hour recall can be found in
Appendix 3. Carbohydrates contributed to approximately 39% of my
daily intake which was below the SDT of 45-65% of energy intake.
One of the main sources was processed foods such as protein
cookies, protein brownies and syrup. However, I also had some
intake of carbohydrates from whole foods such as apples and berries
and consumed a large amount of vegetables, however these were
mainly low carbohydrate vegetables which did not contribute much
to my actual intake but did contribute to my fibre as well as my
vitamin and mineral intake for the day. I also consumed a
considerable amount of my carbohydrates from a homemade BBQ
pulled chicken which would be likely due to the barbeque sauce in
the recipe as chicken itself is purely protein and fat.
Page 6 of 18
f. Tips_to_increase_carbohydrate_intake.
1. Replacing non-starchy vegetables with starchy vegetables 100g
of corn replacing 100g of spinach provides an additional 15g of
carbohydrates.
2. Consume an extra serving of fruit with meals or as a snack a
small apple will provide an additional 15g of carbohydrates as well
as increasing fibre in the diet.
3. Swap full-fat dairy products for low/non-fat counterparts a 170g
serving of low fat yoghurt can provide an additional 8g of
carbohydrates.
Part_2
Reflection
This assignment allowed me to learn to use the internet as a source
of reference and taught me to filter through websites and how to
identify reliable and resources. I also learned how to use tools such
as Calorie King to help track food in ones diet and also to determine
foods that are good sources of carbohydrates in particular. I also
gained the ability to interpret NIPs to again better understand the
nutritional contents of processed foods. Lastly, this assignment has
allowed me to learn to reference in the Vancouver style as well as
how to structure an assignment and the appendices.
References
1. Jones GM, Hodgson J. Carbohydrates. In Walqvist M, editor. Food
and Nutrition: Food and health systems in Australia and New
Zealand. 3rd ed. Sydney: Allen & Ulwin, 2011; 268-284.
2. Macronutrients: the Importance of Carbohydrate, Protein, and
Fat. Illnois: McKinley Health Center; 2014. (Available from:
http://www.mckinley.illinois.edu/handouts/macronutrients.htm,
accessed 6 April 2016).
Page 7 of 18

3. Harrison GG, Hobbs PR, Imai CM et al. Digestion and Absorption
of Carbohydrates. In: Pond WG, Nichols BL,DL Brown, editors.
Adequate Food for All : Culture, Science, and Technology of Food
in the 21st Century. Boca Raton: CRC Press, 2009; 69-82
4. Functions of Carbohydrates. New Health Advisor; 2014. (Available
from: http://www.newhealthadvisor.com/about.html, accessed 6
April 2016).
5. Fry TC. How Carbohydrates Are Digested And Used By The Body.
Raw Food Explained; 2016. (Available from:
http://www.rawfoodexplained.com/carbohydrates/howcarbohydrates-are-digested-and-used-by-the-body.html, accessed
7 April 2016).
6. Digestive System Processes. Houston: Openstax; 2016. (Available
from: https://cnx.org/contents/9NyVRZOY@4/Digestive-SystemProcesses, accessed 6 April 2016).
7. Traditional Oats. Rhodes: Uncle Tobys; 2015. (Available from:
http://www.uncletobys.com.au/products/oats/traditional,
8. Helgas International Bakehouse. North Ryde: Goodman Fielder
Baking; 2016. (Available from: http://www.helgas.com.au,
9. SuperNature: Super foods: new Steam Malay Yellow Chicken
Curry with Brown Rice. Osborne Park: Vesco Foods Pty. Ltd.; 2016.
(Available from: http://supernaturefoods.com.au/superfoodsrecipe-new-steam-malay-yellow-chicken-curry-with-brownrice.html, accessed 18 April 2016).
10. Original Fruit Free Muesli Bars Carmans Muesli. Cheltenham:
Carmans Fine Foods Pty. Ltd.; 2016. (Available from:
http://www.carmanskitchen.com.au/our-products/mueslibars/original-fruit-free-muesli-bar, accessed 18 April 2016).
11. CHARLIES Straight up drinks made the honest way.
Waitakere: Charies Group Ltd.; 2016. (Available from:
http://www.charlies.co.nz/?#products/Smoothies, accessed 21
April 2016).
12. Vitamin C | Nutrient Reference Values. Canberra: National
Health and Medical Research Council; 2016. (Available from:
Page 8 of 18

https://www.nrv.gov.au/nutrients/vitamin-c, accessed 21 April
2016).
13. Reichert R. How To Choose Good Carbs and avoid Bad Carbs in
Your Diet. Saint Petersburg: Shapefit LLC.; 2016. (Available from:
http://www.shapefit.com/diet/how-to-choose-good-carbs-avoidbad-carbs.html, accessed 22 April 2016).
Appendix 1
How To Choose Good Carbs and Avoid Bad Carbs in Your Diet
BY ROBIN REICHERT
You may have heard that you have to cut carbohydrates (or carbs) out of
your diet if you want to lose weight. Too many carbohydrates in your diet may
get stored as fat, which can lead to weight gain and unhealthy fat around your
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belly. Weight gain caused by carbohydrates is only half the story. You need
carbohydrates for a balanced diet. Carbohydrates are important to increase
your energy, provide nutrients and even help you lose weight if you eat the
right type of carbohydrates. You should never cut all carbs out of your diet.
Your cells need carbs for energy production. Good carbs can be found in
whole grains and unprocessed foods.
Any food that contains starch, sugar and fiber is a carbohydrate. During the
digestive process, carbohydrates are broken down into glucose which your
cells use for energy. Plant-based carbohydrates are complex carbohydrates,
composed of groupings of molecules linked in chains. Complex carbohydrates
are single and double-chained sugars, which are found in whole grains,
beans, and vegetables. Simple carbohydrates include sugars, which are often
added to other foods for flavor. You can tell which foods contain simple
carbohydrates because the sugars usually end with the letters -ose such as
fructose and sucrose. Simple sugars have practically no nutritional value,
lacking vitamins, minerals or other trace elements your body needs. Bad
carbs are usually found in highly processed foods with added refined sugars
and other ingredients that are not naturally found in food. The key to a healthy
diet of carbohydrates is to focus on eating good carbs while avoiding bad
ones.
Good Carbs
The best types of carbs are those foods that are unprocessed and consumed
in their natural state. Good carbohydrates provide your body with vitamins,
minerals and antioxidants that help combat cell damage by eliminating free
radicals in your body. Raw vegetables are the most obvious source of
unprocessed carbohydrates. Leafy green vegetables, such as lettuce, spinach
and cabbage, provide good carbs and a host of other important nutrients.
Natural, unprocessed foods that you can include in your diet are raw nuts and
seeds such as sunflower seeds and walnuts. Beans, rice and whole grains are
another important source of good carbs. Replace carbohydrates from highly
processed white flour with minimally processed foods such as whole grain
breads, crackers and pasta. Choose whole grain cereals, including whole oat,
in your diet to get good carbs for energy without extra calories. Fresh,
unprocessed fruits and berries are a delicious way to get your good carbs, as
well as a myriad of other important nutrients and antioxidants.
Benefits of Good Carbs
Eating the right type of carbohydrates can increase your energy and help you
lose weight. Other benefits of eating good carbs include helping you to feel
Page 10 of 18

fuller longer because natural carbohydrates are high in fiber. This helps to
prevent overeating, which can help you control your calorie intake for weight
loss or to maintain your current weight. Good carbs also stimulate your
metabolism which helps you burn more calories, even when you are not
exercising. High fiber carbohydrates will provide long-lasting energy, lower
your cholesterol and also help remove waste from your body. Good carbs help
to stabilize insulin production and keep blood sugar levels from spiking or
dropping too rapidly. Replacing all those bad carbs with good carbs can help
you avoid chronic health problems such as diabetes and obesity.
Bad Carbs
Bad carbs can lead to weight gain, obesity, diabetes, heart disease, high
cholesterol and even cancer. You will find bad carbs in highly processed,
convenience foods. These foods are processed carbohydrates that have little
or none of their original nutrients and fiber left. The fiber is removed to make
the food more appealing. Highly processed foods are easier to store, easier to
transport and have a longer shelf life than most natural carbohydrates. You
will find bad carbohydrates in almost all baked goods, such as cakes and
cookies, white bread and white pastas. Snacks, candies and sugary sodas are
loaded with bad carbs. Cupcakes, potato chips, cheese snacks, processed
crackers like saltines, and candy bars are loaded with bad carbs. White sugar,
processed white flour and corn syrup are common ingredients (along with a
long list of preservatives and artificial colors and flavors) in most bad carb
foods. Many convenience foods, including frozen entrees and side dishes are
high in bad carbohydrates and preservatives.
Why Are Bad Carbs, Bad?
Bad carbs are bad for you because your body is not able to process these
types of carbohydrates as easily as natural carbs. Your body evolved to eat a
variety of natural foods high in fiber, natural sugars and natural carbohydrates.
Highly processed carbohydrates and foods that contain processed sugar, corn
syrup and white flour are difficult to digest. Processed carbohydrates can
make your blood sugar levels and insulin production unstable, leading to blood
sugar spikes and rapid drops in blood sugar. Most bad carbs are loaded with
empty calories. Empty calories have practically no nutritional value. As such,
what isnt used for immediate energy is stored as fat. You risk diabetes,
cancer, high cholesterol and heart disease. You also risk obesity and all the
other chronic conditions associated with being obese.
Avoiding Bad Carbs
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The fastest and easiest way to cut bad carbs from your diet is to avoid junk
food and convenience foods. Chips, candy and soda are out. Drink water and
natural juices in place of soda. Snack on fresh fruit and nuts instead of chips
and candy. Avoid refined white flour foods, such as cakes, cookies, cupcakes
and pastries. Exchange these foods for wholesome whole grains found in
whole grain bagels, breads and cereals. Stay away from the frozen packaged
convenience foods and head for the fresh vegetables section of your grocery
store. Eat at least two servings of leafy green vegetables every day. Salads
that include spinach, celery, green peppers, tomatoes, bean sprouts, carrots
and any colorful vegetables are a healthy way to get loads of healthy, clean
carbs. Satisfy your sweet tooth by eating sweet fresh fruits, including
strawberries, kiwi, bananas, blueberries and blackberries. Leave the
processed, sweetened breakfast cereals on the shelf and opt for whole grain
breakfast cereals, such as whole grain oats and oatmeal. Add some fresh fruit
for sweetness to your oatmeal instead of sugar. You dont have to give up
pasta when cutting out bad carbs. Switch from white flour processed pasta to
whole grain pasta. Making these dietary changes in the type of carbohydrates
you consume can result in drastic changes in your body composition which
means lower body fat levels and a leaner physique!
Page 12 of 18
Appendix 2.1
NIPs_for:_Uncle_Tobys Traditional_Rolled_Oats
Page 13 of 18
Appendix 2.2
NIPs_for:_ Helgas_Bakehouse Traditional_Wholemeal_Bread
Page 14 of 18
Appendix 2.3
NIPs_for:_ Super_Nature_Foods
Malay_Yellow_Chicken_Curry_with_Brown_Rice
Page 15 of 18
Appendix 2.4
NIPs_for:_ Carmans Original_Fruit_Free_Muesli_Bars
Page 16 of 18
Appendix 2.5
NIPs_for:_ Charlies Honest_Berry_Whole_Fruit_Smoothie
Page 17 of 18
Appendix 3
Page 18 of 18

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