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Fun with Proteins & Carbs: High Biological Value Protein and Complex Carbs Explained

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emily

28/09/2023

Food & Nutrition

macronutrients

Fun with Proteins & Carbs: High Biological Value Protein and Complex Carbs Explained

Protein and carbohydrates are essential macronutrients with crucial functions in the human body. High biological value protein sources contain all essential amino acids, while low biological value proteins lack some. Carbohydrates serve as the body's primary energy source and come in simple and complex forms. Adequate intake of both nutrients, along with dietary fiber, is vital for optimal health and bodily functions.

• Proteins are made up of amino acids, with some being essential (must be obtained from food)
• Carbohydrates provide energy and act as a "protein sparer" to preserve protein for growth and repair
• Fiber aids digestion, promotes fullness, and offers various health benefits
• Balanced intake of proteins, carbohydrates, and fiber is key for overall health and nutrition

...

28/09/2023

300

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

View

Protein Complementation and Recommendations

Protein complementation is a strategy to create a complete protein profile by combining different LBV protein sources. This is particularly important for vegetarians and vegans to ensure they receive all essential amino acids.

Examples of protein complementation:

  • Rice and beans
  • Beans on toast
  • Hummus and pitta bread

Example: A protein complementation meal might consist of rice and lentils, which together provide all essential amino acids.

Key terms:

  • Amino acids: Building blocks of protein
  • Essential amino acids: Amino acids the body cannot produce

Protein recommendations:

  • Men: 56g per day
  • Women: 45g per day
  • 12% of dietary energy
  • 0.75g of protein per kg of body weight

Highlight: High biological value protein function is crucial for growth, repair, and maintenance of body tissues.

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

View

Exam Question and Protein Alternatives

Exam question: Explain the differences between high and low biological value proteins 6marks6 marks

Answer: HBV proteins contain all essential amino acids that the body can't produce. Examples include meats, tofu, and fish. Without these, the chain of amino acids would be incomplete, and proteins couldn't be formed properly.

LBV proteins lack one or more essential amino acids. Examples include nuts, seeds, and cereals. To address this issue, protein complementation can be used by mixing LBV proteins e.g.,riceandpease.g., rice and peas to obtain all essential amino acids.

Protein alternatives:

  • Soya bean products tofu,miso,soyamilktofu, miso, soya milk
  • Mycoprotein QuornQuorn

Advantages of these alternatives:

  • High HBV protein content
  • High in fiber
  • Low in fat

Disadvantages:

  • Low in minerals
  • Low in vitamins oftenfortifiedwithB12often fortified with B12

Highlight: Understanding protein complementation is essential for those following vegetarian or vegan diets to ensure adequate intake of all essential amino acids.

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

View

Carbohydrates: Structure and Function

Carbohydrates play a crucial role in providing energy and acting as a "protein sparer." This means that when carbohydrates are present in sufficient amounts, protein can be used for its primary functions of growth and repair rather than being broken down for energy.

Structure of carbohydrates:

  1. Simple sugars Monosaccharides: Single unit e.g.,glucosee.g., glucose Disaccharides: Two units e.g.,sucroseglucose+fructosee.g., sucrose - glucose + fructose
  2. Complex carbohydrates polysaccharidespolysaccharides: Many units e.g.,starch,fibere.g., starch, fiber

Definition: Complex carbohydrates are long chains of sugar molecules that take longer to digest, providing sustained energy.

Functions of carbohydrates:

  • Primary energy source 5050% of our energy should come from carbohydrates
  • Slow release of energy
  • Good source of fiber

Highlight: Choosing complex carbs for weight loss can be beneficial due to their slower digestion and ability to promote feelings of fullness.

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

View

Types of Carbohydrates and Their Effects

Simple sugars:

  • Quick release of energy
  • Can affect mood
  • May contribute to tooth decay
  • Linked to diabetes and acne

Types of carbohydrates:

  1. Simple sugars
  2. Starch
  3. Fiber

Free sugars and fruit sugars:

  • Free sugars: Added to food or found outside the cell structure
  • Fruit sugars: Naturally occurring in fruits and vegetables

Vocabulary: Free sugars include processed sugars like granulated, caster, demerara, and icing sugar, as well as those found in honey and unsweetened fruit juices.

Hidden sugars:

  • Found in unexpected foods like bread, salad dressing, and ketchup
  • Can lead to tooth decay and obesity

Highlight: Being aware of hidden sugars in processed foods is crucial for maintaining a healthy diet and preventing excessive sugar intake.

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

View

Polysaccharides and Starch

Polysaccharides are complex carbohydrates composed of many monosaccharide molecules glucoseglucose joined together. Examples include starch and fiber.

Starch:

  • Should provide 50% of food energy from carbohydrates currentaveragedietis38current average diet is 38%
  • Offers slow release of energy
  • Adds bulk to the diet, making you feel fuller
  • Excess is converted to fat

Tips for increasing starch intake:

  • Choose whole grains
  • Opt for whole oats and porridge
  • Base meals on starchy foods
  • Switch from white to brown varieties e.g.,rice,pastae.g., rice, pasta
  • Change to starchier vegetables

Example: Complex carbs list includes foods like whole grain bread, brown rice, quinoa, and sweet potatoes.

Highlight: Incorporating more complex carbohydrates into your diet can help stabilize blood sugar levels and provide sustained energy throughout the day.

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

View

Carbohydrate Recommendations and Sugar Effects

Dietary Reference Values DRVDRV for carbohydrates:

  • 45% of energy from starchy carbohydrates, milk sugar, and fruit sugar
  • 50% of total food energy from carbohydrates
  • No more than 5% from free sugars

Effects of sugar on the body:

  1. Tooth decay
  2. Type 2 diabetes: Excessive sugar intake can lead to insulin resistance
  3. Mood swings
  4. Hyperactivity

Highlight: Limiting free sugar intake is crucial for maintaining overall health and preventing chronic diseases.

Example: Choosing healthy simple carbs like fruits can provide necessary sugars along with beneficial vitamins and fiber.

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

View

Fiber and Water

Foods high in fiber:

  • Fruits withskinwith skin
  • Whole grains
  • Beans and lentils pulsespulses
  • Nuts and seeds

Daily fiber intake recommendation: 30g/day foradultsfor adults

Fiber functions:

  • Prevents bowel disorders
  • Aids in weight control
  • Lowers blood cholesterol
  • Promotes feeling fuller for longer
  • Prevents constipation

Definition: Fiber is non-digestible cellulose found in plant foods that absorbs water, increases bulk in feces, and aids digestion.

Importance of fiber in a teenager's diet 6marks6 marks:

  1. Weight control: Fiber promotes fullness, reducing snacking and calorie intake
  2. Heart health: Fiber helps lower blood cholesterol, reducing the risk of heart problems
  3. Digestive health: Fiber prevents bowel disorders and softens feces, making elimination easier

Highlight: Adequate fiber intake is crucial for maintaining digestive health and preventing various chronic diseases.

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

View

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Food & Nutrition

300

28 Sept 2023

9 pages

Fun with Proteins & Carbs: High Biological Value Protein and Complex Carbs Explained

user profile picture

emily

@emi_bsmu

Protein and carbohydrates are essential macronutrients with crucial functions in the human body. High biological value proteinsources contain all essential amino acids, while low biological value proteins lack some. Carbohydrates serve as the body's primary energy source and come... Show more

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

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Protein Complementation and Recommendations

Protein complementation is a strategy to create a complete protein profile by combining different LBV protein sources. This is particularly important for vegetarians and vegans to ensure they receive all essential amino acids.

Examples of protein complementation:

  • Rice and beans
  • Beans on toast
  • Hummus and pitta bread

Example: A protein complementation meal might consist of rice and lentils, which together provide all essential amino acids.

Key terms:

  • Amino acids: Building blocks of protein
  • Essential amino acids: Amino acids the body cannot produce

Protein recommendations:

  • Men: 56g per day
  • Women: 45g per day
  • 12% of dietary energy
  • 0.75g of protein per kg of body weight

Highlight: High biological value protein function is crucial for growth, repair, and maintenance of body tissues.

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

Sign up to see the contentIt's free!

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Improve your grades

Join milions of students

By signing up you accept Terms of Service and Privacy Policy

Exam Question and Protein Alternatives

Exam question: Explain the differences between high and low biological value proteins 6marks6 marks

Answer: HBV proteins contain all essential amino acids that the body can't produce. Examples include meats, tofu, and fish. Without these, the chain of amino acids would be incomplete, and proteins couldn't be formed properly.

LBV proteins lack one or more essential amino acids. Examples include nuts, seeds, and cereals. To address this issue, protein complementation can be used by mixing LBV proteins e.g.,riceandpease.g., rice and peas to obtain all essential amino acids.

Protein alternatives:

  • Soya bean products tofu,miso,soyamilktofu, miso, soya milk
  • Mycoprotein QuornQuorn

Advantages of these alternatives:

  • High HBV protein content
  • High in fiber
  • Low in fat

Disadvantages:

  • Low in minerals
  • Low in vitamins oftenfortifiedwithB12often fortified with B12

Highlight: Understanding protein complementation is essential for those following vegetarian or vegan diets to ensure adequate intake of all essential amino acids.

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

Sign up to see the contentIt's free!

Access to all documents

Improve your grades

Join milions of students

By signing up you accept Terms of Service and Privacy Policy

Carbohydrates: Structure and Function

Carbohydrates play a crucial role in providing energy and acting as a "protein sparer." This means that when carbohydrates are present in sufficient amounts, protein can be used for its primary functions of growth and repair rather than being broken down for energy.

Structure of carbohydrates:

  1. Simple sugars Monosaccharides: Single unit e.g.,glucosee.g., glucose Disaccharides: Two units e.g.,sucroseglucose+fructosee.g., sucrose - glucose + fructose
  2. Complex carbohydrates polysaccharidespolysaccharides: Many units e.g.,starch,fibere.g., starch, fiber

Definition: Complex carbohydrates are long chains of sugar molecules that take longer to digest, providing sustained energy.

Functions of carbohydrates:

  • Primary energy source 5050% of our energy should come from carbohydrates
  • Slow release of energy
  • Good source of fiber

Highlight: Choosing complex carbs for weight loss can be beneficial due to their slower digestion and ability to promote feelings of fullness.

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

Sign up to see the contentIt's free!

Access to all documents

Improve your grades

Join milions of students

By signing up you accept Terms of Service and Privacy Policy

Types of Carbohydrates and Their Effects

Simple sugars:

  • Quick release of energy
  • Can affect mood
  • May contribute to tooth decay
  • Linked to diabetes and acne

Types of carbohydrates:

  1. Simple sugars
  2. Starch
  3. Fiber

Free sugars and fruit sugars:

  • Free sugars: Added to food or found outside the cell structure
  • Fruit sugars: Naturally occurring in fruits and vegetables

Vocabulary: Free sugars include processed sugars like granulated, caster, demerara, and icing sugar, as well as those found in honey and unsweetened fruit juices.

Hidden sugars:

  • Found in unexpected foods like bread, salad dressing, and ketchup
  • Can lead to tooth decay and obesity

Highlight: Being aware of hidden sugars in processed foods is crucial for maintaining a healthy diet and preventing excessive sugar intake.

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

Sign up to see the contentIt's free!

Access to all documents

Improve your grades

Join milions of students

By signing up you accept Terms of Service and Privacy Policy

Polysaccharides and Starch

Polysaccharides are complex carbohydrates composed of many monosaccharide molecules glucoseglucose joined together. Examples include starch and fiber.

Starch:

  • Should provide 50% of food energy from carbohydrates currentaveragedietis38current average diet is 38%
  • Offers slow release of energy
  • Adds bulk to the diet, making you feel fuller
  • Excess is converted to fat

Tips for increasing starch intake:

  • Choose whole grains
  • Opt for whole oats and porridge
  • Base meals on starchy foods
  • Switch from white to brown varieties e.g.,rice,pastae.g., rice, pasta
  • Change to starchier vegetables

Example: Complex carbs list includes foods like whole grain bread, brown rice, quinoa, and sweet potatoes.

Highlight: Incorporating more complex carbohydrates into your diet can help stabilize blood sugar levels and provide sustained energy throughout the day.

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

Sign up to see the contentIt's free!

Access to all documents

Improve your grades

Join milions of students

By signing up you accept Terms of Service and Privacy Policy

Carbohydrate Recommendations and Sugar Effects

Dietary Reference Values DRVDRV for carbohydrates:

  • 45% of energy from starchy carbohydrates, milk sugar, and fruit sugar
  • 50% of total food energy from carbohydrates
  • No more than 5% from free sugars

Effects of sugar on the body:

  1. Tooth decay
  2. Type 2 diabetes: Excessive sugar intake can lead to insulin resistance
  3. Mood swings
  4. Hyperactivity

Highlight: Limiting free sugar intake is crucial for maintaining overall health and preventing chronic diseases.

Example: Choosing healthy simple carbs like fruits can provide necessary sugars along with beneficial vitamins and fiber.

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

Sign up to see the contentIt's free!

Access to all documents

Improve your grades

Join milions of students

By signing up you accept Terms of Service and Privacy Policy

Fiber and Water

Foods high in fiber:

  • Fruits withskinwith skin
  • Whole grains
  • Beans and lentils pulsespulses
  • Nuts and seeds

Daily fiber intake recommendation: 30g/day foradultsfor adults

Fiber functions:

  • Prevents bowel disorders
  • Aids in weight control
  • Lowers blood cholesterol
  • Promotes feeling fuller for longer
  • Prevents constipation

Definition: Fiber is non-digestible cellulose found in plant foods that absorbs water, increases bulk in feces, and aids digestion.

Importance of fiber in a teenager's diet 6marks6 marks:

  1. Weight control: Fiber promotes fullness, reducing snacking and calorie intake
  2. Heart health: Fiber helps lower blood cholesterol, reducing the risk of heart problems
  3. Digestive health: Fiber prevents bowel disorders and softens feces, making elimination easier

Highlight: Adequate fiber intake is crucial for maintaining digestive health and preventing various chronic diseases.

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

Sign up to see the contentIt's free!

Access to all documents

Improve your grades

Join milions of students

By signing up you accept Terms of Service and Privacy Policy

structure of protein.
protein
amino acids
→20 amino acids
12 body can make
non- essential
protein sources
High biological value (HBV)
8 adul

Sign up to see the contentIt's free!

Access to all documents

Improve your grades

Join milions of students

By signing up you accept Terms of Service and Privacy Policy

Protein Structure and Sources

Proteins are composed of amino acids, with 20 different types existing. The human body can produce 12 non-essential amino acids, while the remaining 8 10forchildren10 for children are essential and must be obtained through diet.

Protein sources are categorized based on their amino acid profiles:

  1. High biological value HBVHBV proteins: Contain all essential amino acids Animal sources: meat, fish, poultry, and dairy Vegetarian sources: soya, tofu, and quorn
  2. Low biological value LBVLBV proteins: Lack one or more essential amino acids Vegetarian sources: cereals, pulses, beans, nuts, and seeds

Vocabulary: Biological value of protein refers to the proportion of absorbed protein that can be used by the body.

Highlight: Understanding the difference between HBV and LBV proteins is crucial for maintaining a balanced diet, especially for vegetarians and vegans.

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This apps acc the goat. I find revision so boring but this app makes it so easy to organize it all and then you can ask the freeeee ai to test yourself so good and you can easily upload your own stuff. highly recommend as someone taking mocks now

Paul T

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The app is very easy to use and well designed. I have found everything I was looking for so far and have been able to learn a lot from the presentations! I will definitely use the app for a class assignment! And of course it also helps a lot as an inspiration.

Stefan S

iOS user

This app is really great. There are so many study notes and help [...]. My problem subject is French, for example, and the app has so many options for help. Thanks to this app, I have improved my French. I would recommend it to anyone.

Samantha Klich

Android user

Wow, I am really amazed. I just tried the app because I've seen it advertised many times and was absolutely stunned. This app is THE HELP you want for school and above all, it offers so many things, such as workouts and fact sheets, which have been VERY helpful to me personally.

Anna

iOS user

Best app on earth! no words because it’s too good

Thomas R

iOS user

Just amazing. Let's me revise 10x better, this app is a quick 10/10. I highly recommend it to anyone. I can watch and search for notes. I can save them in the subject folder. I can revise it any time when I come back. If you haven't tried this app, you're really missing out.

Basil

Android user

This app has made me feel so much more confident in my exam prep, not only through boosting my own self confidence through the features that allow you to connect with others and feel less alone, but also through the way the app itself is centred around making you feel better. It is easy to navigate, fun to use, and helpful to anyone struggling in absolutely any way.

David K

iOS user

The app's just great! All I have to do is enter the topic in the search bar and I get the response real fast. I don't have to watch 10 YouTube videos to understand something, so I'm saving my time. Highly recommended!

Sudenaz Ocak

Android user

In school I was really bad at maths but thanks to the app, I am doing better now. I am so grateful that you made the app.

Greenlight Bonnie

Android user

very reliable app to help and grow your ideas of Maths, English and other related topics in your works. please use this app if your struggling in areas, this app is key for that. wish I'd of done a review before. and it's also free so don't worry about that.

Rohan U

Android user

I know a lot of apps use fake accounts to boost their reviews but this app deserves it all. Originally I was getting 4 in my English exams and this time I got a grade 7. I didn’t even know about this app three days until the exam and it has helped A LOT. Please actually trust me and use it as I’m sure you too will see developments.

Xander S

iOS user

THE QUIZES AND FLASHCARDS ARE SO USEFUL AND I LOVE THE SCHOOLGPT. IT ALSO IS LITREALLY LIKE CHATGPT BUT SMARTER!! HELPED ME WITH MY MASCARA PROBLEMS TOO!! AS WELL AS MY REAL SUBJECTS ! DUHHH 😍😁😲🤑💗✨🎀😮

Elisha

iOS user

This apps acc the goat. I find revision so boring but this app makes it so easy to organize it all and then you can ask the freeeee ai to test yourself so good and you can easily upload your own stuff. highly recommend as someone taking mocks now

Paul T

iOS user