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NUTRIENTS FOR YOUR BODY: SOURCES OF CABBOHYDRATES
Cereal grains, legumes, roots, and sugars are the principal sources of carbohydrate. When you are planning diets, you should consider not only the amount of carbohydrate in the food but also the contributions of other nutrients made by a given food.
Cereal grains and breads are the outstanding source of carbohydrate amongst the Four Food Groups. Rice is the leading staple food of the world, being especially prominent in Asian diets. Wheat ranks second and is the staple cereal in parts of India, the Middle East, Russia, Western Europe, and America. Rye, oats, and millet are important cereals in some dietaries of the world. Corn is favored in Central and Latin America.
The cereal grains and breads are important for their caloric contribution because of the amounts that are eaten daily. They also contribute protein, and if whole-grain or enriched they furnish significant amounts of thiamin, riboflavin, niacin, and iron.
Enrichment is a legal term used by the U.S. Food and Drug Administration to apply to the addition of specific amounts of thiamin, riboflavin, niacin, and iron. Most white flour and bread is now enriched. Look for the word “enriched” on labels for breads, pastas, breakfast cereals, cornmeal, or rice.
Fruits and vegetables vary widely in their content of carbohydrate. Potatoes, sweet potatoes, taro, plantain, breadfruit, and cassava furnish significant amounts of carbohydrate and calories to the diets of some peoples. Some fruits such as bananas and dried fruits, and some vegetables such as fresh corn, peas, and lima beans are relatively high in carbohydrate. Much-of the carbohydrate in vegetables is in the form of starch, but there are also varying amounts of naturally occurring sugars. Ripe fruits contain sucrose, fructose, and glucose; unripened fruits contain some starch.
Milk is unique in that it is the only dietary source of lactose. Each cup contains 12 gm; thus the daily intake of this naturally occurring sugar would be 24 to 48 gm lactose, depending upon the amount of milk consumed. Cheeses contain only traces of lactose.
Meat, poultry, and fish contain no carbohydrate. The small amount of glycogen present in fresh liver and oysters has usually disappeared before the food reaches the consumer. Legumes and peanuts are fair sources of carbohydrate.
Sugars and sweets. Sugars, candies, jellies, jams, sweetened beverages, cakes, cookies, and pastries supply important amounts of carbohydrate to the diet. Unlike the foods in the Four Food Groups the sugars are deficient-in minerals, vitamins, and protein; they are sometimes referred to as “empty-calorie” foods. Honey, brown sugar, and raw sugar furnish the same amount of carbohydrate and calories, gram for gram, as do cane and beet sugars. Moreover, they are just about as lacking in minerals and vitamins as are the cane and beet sugars, and there is no merit in substituting one for the other.
Dietary fiber refers to the structural parts of plants and includes cellulose, hemicelluloses, and lignin. Gums, mucilages, and pectins are also included as dietary fibers although they may not seem to be fibrous in nature. Dietary fibers are not digested by the enzymes of the gastrointestinal tract. However, bacteria in the colon bring about some fermentation and breakdown of the dietary fibers. The bran coating of cereal grains is high in fiber. Legumes and vegetables such as celery, cabbage, asparagus stalks, and the skins of fruits are important sources of fiber.
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