Food Nutrients - Carbohydrates
Carbohydrates are sugar compounds made by plants when the plants are
exposed to light. This process is called photosynthesis. One gram of
carbohydrate contains 4 calories
Uses of Carbohydrates:
- It protects your muscles.
- It regulates the amount of sugar circulating in your body.
- It provides nutrients for friendly bacteria in intestinal tract that helps in digestion.
- It assist in body's absorption of calcium.
- It helps in lowering cholesterol level and regulate blood pressure.
Sources of carbohydrates :
Fruits, vegetables, and grains.
Milk and its products contain carbohydrates.
Meat, fish, poultry - no carbohydrates.
Build a nutritious diet:
- 6-11 servings a day of grain foods (bread, pasta, cereals) plus
- 2-4 servings of fruits and
- 3-5 servings of vegetables
Foods rich in Carbohydrates:
| Food
|
Serving Size |
Carbohydrates (grams) per
serving |
| Bread,
cereal, grains: |
| Bagel |
1 whole |
38 |
| Barley, pearled & uncooked |
1 cup |
158 |
| Bread |
1 slice |
12-18 |
| Breakfast cereal, hot |
1 cup |
18-31 |
| Breakfast cereal, cold |
1 ounce |
18-24 |
| Muffins |
1 whole |
27 |
| Rice, uncooked |
1 cup |
41-50 |
| Spaghetti, cooked firm |
1 cup |
39 |
| Fruits: |
| Apricot, nectar |
1 cup |
36 |
| Banana, sliced |
1 cup |
35 |
| Blueberries, raw |
1 cup |
20 |
| Dates, whole & pitted |
10 |
61 |
| Figs, dried |
10 |
122 |
| Grapefruit juice |
1 cup |
72 |
| Vegetables: |
| Beans, dry & cooked |
1 cup |
31-49 |
| Refined beans, canned |
1 cup |
51 |
| Carrots, cooked |
1 cup |
16 |
| Corn, kernels |
1 cup |
34 |
| Jerusalem Artichoke, raw & sliced |
1 cup |
26 |
| Dairy
products: |
| Milk, dried nonfat |
1 cup |
35 |
| Yogurt, lowfat plain |
1 cup |
16 |
| Yogurt, nonfat |
1 cup |
17 |
| Others: |
| Nuts |
1 cup |
45 |
| Cashews |
1 cup |
9 |
| Chestnuts |
1 cup |
76 |
Source: Nutritive value of foods (Washington, D.C.:U.S.
Department of Agriculture,1991) |
