Energy Nutrient : Carbohydrates and Fiber
Carbohydrates are the least expensive, most efficient, and most readily available source of food energy in the world. They include sugars, starches, and fiber. They are the main constituents of foods that are easy to produce: potatoes, grains, and legumes. In many of the less industrialized nations, carbohydrates may supply up to 80% of the daily calories, whereas in the U.S., approximately 40-45% of the daily calories are provided by carbohydrates.
Most of the carbohydrates in the American diet come from grains and refined sugar. A smaller percentage is contributed by fruits, vegetables, potatoes, and dairy products.
Carbohydrates consist of carbon, hydrogen, and oxygen. They may vary greatly from simple sugars (glucose) to complex carbohydrates such as starch (long strings of simple sugars) and fiber. The carbohydrates we eat are composed mostly of starch, sugar, and fiber. The complex carbohydrates must be broken down to simple sugars before we can use them for energy. An exception is fiber (which we don't digest) that passes through the body undigested.
Increasing one's dietary fiber has been shown to lessen the risk of colon cancer. Carbohydrates, in themselves, are not nutritionally bad or necessarily fattening. We should, in fact, increase our carbohydrate intake, but it should be of the more nutritious kind, rather than refined sugar and grains. Caloriesfrom these sources have been referred to as "empty calorie" carbohydrates.
Obesity has been correlated with the excess consumption of these empty calorie carbohydrates. Heart disease and diabetes have been implicated in the abuse of sugar in the diet. Additionally, dental caries (cavities) are also known to be largely the result of eating refined sugars.
HOW TO IMPROVE YOUR CARBOHYDRATE INTAKE
1. Eat more whole grain bread and cereal. This will also add vitamins, minerals, and fiber to the diet.
2. Eat raw fruits as frequently as possible.
3. Eliminate refined sugar (and cereals) from your diet.
4. Reduce consumption of processed foods.
5. Pay close attention to food labels. All words ending in "-ose" represent a form of sugar.
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Fri July 22/2005
Nutrients
Apples
Allium
Aspartame
Bee Pollen
Black Seeds
Bromelain
Carbohydrates and Fiber
Carotenoids
Cod Liver Oil
Curcumin
Dolomite
Enzymes
Evening Primrose Oil
Fats and Cholesterol
Fig
Flaxseed Oil
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Lactobacillus Acidophilus
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Omega 6 Fatty Acids
Papayas
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Protein
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Health Tip
The iron in apricots will be absorbed much better if they are eaten with foods rich in vitamin C.
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