Carbohydrates

The Nutrients in Foods are B Vitamins, Calcium, Carbohydrates, Cholesterol, Fat, Fiber, Folic Acid, Incomplete Proteins, Iron, Niacin, Protein, Riboflavin, Saturated Fats, Sodium, Thiamine,Unsaturated Fats, Vitamin A and Vitamin C. Carbohydrates are the body's main source of energy. The three different kinds of carbohydrates are starch, sugar, and fiber. Starch is from chains of small sugars. When the chains are broken down during digestion, you get energy. You get four calories from each gram of starch or sugar broken down. Fiber do not break fiber down during digestion and give mass not energy. Cereals, wheat, rice, pasta, potatoes, bananas and corn are good sources of starch. They give us energy daily and the the starchy foods give you important vitamins and minerals also.

Fiber is carbohydrates that are also called roughage or bulk. Fiber is the part of plant foods that human bodies do not break down during digestion. Foods that contain a lot of fiber may also contain other types of carbohydrates like starch or sugar. While you do not get calories from the fiber in these foods as it is undigested, you do get calories from the sugars and starches they contain.

Fiber is helps in smooth functioning of the digestive tract as it absorbs water. The undigested fiber creates bulk that muscles in the intestine can push waste out of the body. Eating enough fiber helps prevent constipation and may also reduce risk of getting colon cancer. Some fibers can help lower blood cholesterol. Dried peas, beans like lentils, black eyed peas, chick peas and kidney beans are the best sources of fiber in carbohydrates. The skins and seeds of fresh fruits and vegetables are good sources also. Whole-grain cereals and breads like oatmeal, brown rice, grits and whole-wheat bread are all naturally high in fiber. You will get more fiber when you eat whole fruits and vegetables with the peels and seeds, a very healthy eating habit,than you would when you eat foods like applesauce or instant mashed potatoes.

Carbohydrates

Breads	Rice
Beans	Potatoes
Cereals