LESSON 2

CARBOHYDRATES

CONTENT
A. Carbohydrates

1. Functions 4. Recommended intake

2. Nature 5. Deficiencies/toxicity
3. Types 6. Food sources

WEEK ACTIVITIES
6 TOPIC LEARNING OUTCOMES (ASSESSMENT)
Day 11 At the end of the lesson, you will be able to: • Study
Questions
1. Describe the functions and general • Laboratory
recommendations for carbohydrate, protein, activity
and fat in health prevention and disease
management.
2. Classify the type(s) of carbohydrate found in
various foods.
3. Describe the functions of carbohydrates.
4. Modify a menu to ensure that the adequate
intake for fiber is provided.
5. Calculate the calorie content of a food that
contains only carbohydrates.
6. Suggest ways to limit sugar intake.

In this lesson, we begin our study of the macronutrients— carbohydrates, fats,

and proteins. These three nutrients share a unique characteristic: the ability to supply
energy.

Carbohydrates are of prime importance in the human diet. Over the ages they
have nurtured cultures throughout the world as the major source of energy for work
and growth. In recent years researchers have focused attention on digestible and
indigestible carbohydrates and their various effects on health. Indigestible
carbohydrates, usually referred to as fiber, have specific functions in maintaining
gastrointestinal health. Plant foods identified as functional foods have distinct
characteristics that positively influence health.

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 We will first review the different types of carbohydrate and then examine their
functions.

A. CARBOHYDRATES
- Originally called saccharides, a Greek word, meaning “sugars”
- Organic compounds abundant in plants and widespread in nature.
- About 50-60 percent of energy needs come from carbohydrates.
- It contains or is made up of molecules carbon(C), hydrogen(H), and
oxygen(O). Carbohydrates are the most widespread organic substances and
play a vital role in all life.
- The ratio of hydrogen to oxygen is 2:1 as in water molecule, hence the word
carbo-hydrate referring to “a hydrated carbon”

Dietary Importance

Carbohydrates make up a major portion of the food of people all over the world.
Fruits, vegetables, cereals, grains, and dairy foods supply carbohydrate; in some
countries fruits, vegetables, and grains make up 85% of the diet.1 Rice is one of the
world’s most important sources of carbohydrate, feeding 3 billion people in the
developing world.2 In the typical American diet, about one half of total kilocalories
(kcalories or kcal) come from carbohydrates. Carbohydrate foods are readily available,
relatively low in cost, and easily stored.

Compared with food items that require refrigeration or have a short shelf life,
many carbohydrate foods can be held in dry storage for fairly long periods without
spoiling. Modern processing and packaging methods have extended the shelf life of
carbohydrate products almost indefinitely.

FUNCTIONS OF CARBOHYDRATES
1. Energy
The primary function of starch and sugars is to supply energy to cells, especially
brain cells that depend on glucose. When carbohydrate is lacking, fats can be used as
an energy source by most organ systems; however, body tissues require a constant

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supply of glucose to function most efficiently.
Body stores of carbohydrate are relatively small but still serve as an important
energy reserve. An adult man has about 300 to 350 g of carbohydrate stored in his liver
and muscle in the form of glycogen, and another 10 g of glucose circulates in his blood.
Together, this glycogen and glucose will supply the energy for only a half day of
moderate activity. To meet the body’s constant demand, carbohydrate
foods must be eaten regularly and at reasonably frequent intervals.

2. Special Functions
Carbohydrates have other specialized roles in overall body metabolism.

3. Glycogen–Carbohydrate Storage
Liver and muscle glycogen are in constant interchange with the body’s overall
energy system. These energy reserves protect cells, especially brain cells, from
depressed metabolic function and injury and support urgent muscle responses.

4. Protein-Sparing Action
Carbohydrates help regulate protein metabolism. An adequate supply of
carbohydrate to satisfy ongoing energy demands prevents the channeling of protein for
energy. This protein-sparing action of carbohydrate allows protein to be reserved for
tissue building and repair.

5. Antiketogenic Effect
Carbohydrates influence fat metabolism. The supply of carbohydrate determines
how much fat must be broken down to meet energy needs, thereby controlling the
formation of ketones. Ketones are intermediate products of fat metabolism that normally
are produced in very small amounts.

However, when carbohydrate is inadequate to meet cell energy needs, as in

starvation or uncontrolled diabetes or very lowcarbohydrate
diets, fat is oxidized at extreme rates. Sufficient amounts of dietary carbohydrates
prevent any damaging excess of ketones.

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6. Heart Action
Heart action is a life-sustaining muscle activity. Although fatty acids are the
preferred fuel for the heart, the glycogen stored in cardiac muscle is an important
emergency source of contractile energy.

7. Central Nervous System

The brain and central nervous system (CNS) depend on carbohydrate for energy
but have very low carbohydrate reserves—enough to last only 10 to 15 minutes. This
makes them especially dependent on a minute-to-minute supply of
glucose from the blood.

Sustained hypoglycemic shock causes irreversible brain damage. Providing an

adequate morning supply of glucose for brain function may help to explain why
individuals who eat breakfast do better in school than those who skip breakfast.19
Glucose increases the synthesis of acetylcholine, a neurotransmitter that acts on areas
of the brain responsible for memory and cognitive function.

TYPES/CLASSIFICATION ACCORDING TO COMPLEXITY

1. COMPLEX CARBOHYDRATES contain many more nutrients than simple

carbohydrates.

• These complex carbohydrates, such as whole wheat bread, potatoes and rice
have a high nutrient density and are a good source of dietary fibre, and sh0uld
be a major ingredient in any persons diet. Between 55% and 75% of calories
should come from carbohydrates.
• They have a low fat content, but are usually consumed with meat, cheese, oil or
butter, all of which are very fattening. It is a good idea to try and limit the amount
of fatty foods and protein rich foods combined with carbohydrates.
• For instance a pasta dish with a garlic, chili or tomato sauce is far healthier than
a similar pasta covered in a cream, cheese or meat topping.

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2. SIMPLE CARBOHYDRATES - are usually refined foods such as white sugar, white
bread or cola. These foods contain little else besides energy (ie. empty calories).
- Any food that does not have a large variety of nutrients is considered to have
a low nutrient density. Foods that have low nutrient densities should be
limited to small portions and only eaten as a special treat if the bulk of your
diet consists of nutrient dense, natural, wholefoods (eg. bananas, fruit juice,
nuts, granola, beans and green vegetables).

c. Monosaccharides
- Monosaccharides are simple sugars (glucose, fructose, and galactose) that
do not need to be further digested to be absorbed.
- The most important dietary monosaccharide is glucose, also called dextrose.
It constitutes about 0.1 % of the blood of mammals and is essential to life.
o c.1. Glucose, either free or combined with other molecules, is
probably the most abundant organic compound. It is the ultimate
hydrolysis product of starch and cellulose.
o c.2. Fructose, also known as fruit sugar, occurs free, along with
glucose and sucrose, in many fruits, vegetables, and honey.

o c.3. Galactose is a simple sugar, which belongs to

simple carbohydrates. Galactose is composed of the same elements
as glucose, but has a different arrangement of atoms.
Galactose is not an essential nutrient, which means you do not need to get it from food
to be healthy; galactose can be synthesized in the human body from glucose.

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In the human body, most of the ingested galactose is converted to glucose, which can
provide 4.1 kilocalories per gram of energy, which is about the same as sucrose.

Galactose can bind to glucose to make lactose (in breast milk), to lipids to make
glycolipids (for example, molecules that constitute blood groups A, B and AB), or to
proteins to make glycoproteins (for example, in cell membranes).

The main dietary source of galactose is lactose from milk and yogurt, which is digested
to galactose and glucose.

Foods containing small amounts of free galactose include low-lactose or lactose-free

milk, certain yogurts, cheeses, creams, ice creams and other foods artificially sweetened
with galactose. Plain natural foods (fruits, vegetables, nuts, grains, fresh meats, eggs,
milk) usually contain less than 0.3 g galactose per serving.

Certain medications may contain galactose as a filler.

d. Disaccharides
- Are sugars formed from two monosaccharides.
- Ordinary cane sugar (sucrose) is a disaccharide composed of glucose and
fructose monosaccharide units.
o d.1. Sucrose is the most important disaccharide, it occurs in all
photosynthetic plants where it appears to serve as an easily
transported energy source. Its two main commercial sources are
sugar beets and sugar cane.
- The juices, which contain about 20% sucrose, are put through a rather
extensive purification process to remove impurities.
o d.2. Maltose is a disaccharide of two glucose molecules and is
found in beer and cereals. It is formed by the action of an enzyme
from malt on starch, further hydrolysis of maltose, catalyzed by the
enzyme maltase (from yeast) gives only glucose.
o b.3. Lactose is the sugar present in milk, human milk contains five
to eight percent and cow's milk, four to six percent. It is composed
of one molecule of glucose and one of galactose.

e. Polysaccharides
- Starch, glycogen, cellulose and most types of fiber are polysaccharides.

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 - Starch is the reserve carbohydrate in many plants and comprises large
percentages of cereals, potatoes, corn, and rice.
- Under the microscope, the appearance of the granules of starch from these
different sources varies both in shape and size. Chemically, however, they
are similar.
- Complete hydrolysis of starch yields glucose but partial hydrolysis gives
maltose as well.
- Partial hydrolysis of starch transforms it into dextrins, polysaccharides of
smaller molecular weight than starch.
- They are more readily digested than starch and are used, mixed with
maltose, in infant foods.

1. Glycogen, the reserve carbohydrate of animals, is found mainly in the liver and
muscles.

- Glycogen helps maintain the proper amount of glucose in the blood by

removing and storing excess glucose derived from ingested food or by
supplying it to the blood when it is needed by the body cells for energy.
2. Cellulose is the main structural material of plant life, being the chief ingredient of cell
walls of cotton, wood pulp, straw, com cobs, and many other materials.

3. Fiber includes a variety of carbohydrates and other components.

The chemical linkages in starch and glycogen can be split by the human
intestinal enzymes, but those of polysaccharides found in fiber are indigestible, although
some fiber components can be broken down by enzymes released by intestinal bacteria
to short-chain fatty acids that can be reabsorbed.

e. Oligosaccharides

o Oligosaccharides contain less than ten monomer units to make up the molecule.
- They are present in a number of plant foods including leeks, garlic, onions,
Jerusalem artichokes, lentils and beans.
o Generally, these sugars are considered to be of minor nutritional significance.
However, both the galactosyl-sucroses (raffinose, stachyose and verbascose)
contained in legume seeds and the fructosyl-sucroses in onions, leeks and
artichokes are resistant to digestion in the upper gastrointestinal tract.

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 o Consequently, they pass largely unchanged into the colon, where fermentation
occurs, resulting in the production of volatile fatty acids and gases and causing
flatulence.
- This can be uncomfortable and may discourage the consumption of these
foods.
- Nevertheless, there are health benefits from this fermentation, and
oligosaccharides have been studied and developed as possible components
of prebiotics or functional foods, which provide a food source for colonic
bacteria.

DIGESTION AND ABSORPTION OF CARBOHYDRATES

Digestion
- The conversion of starch and sugars to glucose begins in the mouth where
salivary amylase (ptyalin) from the parotid gland acts on starch to begin its
breakdown into dextrins and maltose.
- No specific enzyme in the stomach acts on carbohydrate; however, by the time
the food mass is completely mixed with gastric acid, as much as 20% to 30% of
the starch has been broken down to maltose.
- Enzymes that complete the chemical digestion of carbohydrate come from two
sources: the pancreas and the small intestine, as follows:
• Pancreatic secretions: Pancreatic amylase entering the duodenum through the
common bile duct completes the breakdown of starch to maltose.
• Intestinal secretions: Cells within the brush border of the small intestine secrete three
disaccharidases, sucrase, lactase, and maltase, which act on their respective
disaccharides to release the monosaccharides, glucose, galactose, and fructose.

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Absorption and Metabolism
- Glucose is absorbed by an active pumping system using sodium as a carrier. Of
the total carbohydrate absorbed, 80% is in the form of glucose, and the
remaining 20% is galactose and fructose.
- Via the capillaries in the villi, the products of carbohydrate digestion enter the
portal blood circulation en route to the liver.
- Here, fructose and galactose are converted to glucose. Glucose not needed for
immediate energy is converted to glycogen or adipose tissue for storage.

KEY TERMS
Energy density … The relative number of kcalories per unit weight of food; foods high in fat and added sugar have
high energy density; vegetables that contain large amounts ofwater and fiber have low energy density.
Amylase … A digestive enzyme that breaks down starch; salivaryamylase begins the digestion of starch in the mouth;
pancreatic amylase enters the small intestine as part of the pancreatic secretions to continue starch breakdown in the
duodenum.
Sucrase … Enzyme that splits the disaccharide sucrose, releasing the monosaccharides glucose and fructose.
Lactase … Enzyme that splits the disaccharide lactose, releasing the monosaccharides glucose and galactose.
Maltase … Enzyme that splits the disaccharide maltose, releasing two units of the monosaccharide glucose.
Portal … An entryway, usually referring to the portal circulation of blood that delivers nutrients absorbed from the small
intestine to the liver.

RECOMMENDED DIETARY INTAKE

While there is no (RDA) for carbohydrate, a level of 50 to 60% of total caloric
requirement should be provided by carbohydrates

DIETARY REFERENCE INTAKES

The Recommended Dietary Allowance (RDA) for carbohydrate is the same for all
persons older than 1 year. Children, adolescents, and adults need a minimum of
130g/day, the amount required to supply the energy demands of the CNS
for 1 day. Most people consume more than this minimum amount to meet their overall
energy requirement and keep fat and protein intakes at acceptable levels.

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Acceptable Macronutrient Distribution Range
A diet rich in plant-based foods supplies important nutrients and fiber, but it is
unwise to take in excessive amounts of carbohydrate, just as it is not prudent to severely
limit carbohydrate.
To provide guidance for developing dietary patterns, nutrition experts established the
Acceptable Macronutrient Distribution Ranges (AMDRs) for allocating macronutrient
intakes in proportion to total kcalories. The adult AMDR for carbohydrate is 45% to 65%
of total energy intake. The AMDRs enable us to individualize diets to meet
specific health situations and personal food preferences yet encourage sound nutrition
habits.

ACCEPTABLE MACRONUTRIENT DISTRIBUTION RANGES

Carbohydrate: 45% to 65% of total kcalories
Fat: 20% to 35% of total kcalories
Protein: 10% to 35% of total kcalories

DEFICIENCY AND EXCESS

In severe deficiencies, in case of famine and prolonged starvation, the ill effects of a
limited total food intake result in multiple nutrient deficiencies, particularly protein energy
malnutrition (PEM).

The first clinical signs are decreased blood sugar level, loss of weight, and retarded
growth for infants and children.

In excessive intake of calories, whether from carbohydrates, fats or proteins, obesity or

adiposity becomes the problem. If the intake of fat and protein is normal, but the
carbohydrates intake is lower than the recommended level to supply caloric
requirements, ketosis or acidosis occurs.

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FOOD SOURCES OF SUGAR
Sources of Naturally Occurring Sugars*
Orange juice Peaches Strawberries
Grape juice Apples Grapes
Fluid milk Powdered milk Bananas
Some cheeses (cheeses vary in the amount of lactose they
contain, depending on method of manufacture)

SOURCES OF ADDED SUGARS

Pancake syrup Fruit drinks Soft drinks
Candy Sports drinks Cookies
Cake Ice cream Frozen desserts

DIETARY FIBER
- Dietary fiber includes the nondigestible carbohydrates and lignin found intact in
plant foods.
- Several dietary fibers important in human nutrition are described below:

• Cellulose: Cellulose is the material in plant cell walls that provides structure. We find it
in the stems and leaves of vegetables, in the coverings of seeds and grains, and in skins
and hulls. Because humans are unable to break down cellulose, it remains in the
digestive tract and contributes bulk to the food mass.

• Hemicellulose: This polysaccharide is found in plant cell walls and often surrounds
cellulose. Some hemicelluloses help regulate colon pressure by providing bulk for
normal muscle action, whereas others are fermented by colonic bacteria.

• Lignin: Lignin is the only dietary fiber that is not a carbohydrate.

It is a large molecule that forms the woody part of plants and in the intestine combines
with bile acids and prevents their reabsorption. Lignin contributes the sandy texture to
pears and lima beans.

• Pectin: This fiber is found in plant cell walls. It forms a viscous, sticky gel that binds
cholesterol and prevents its absorption. Pectin also helps to slow gastric emptying and
extend feelings of satiety.

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• Gums: Plants secrete gums in response to plant injury. In the intestine gums bind
cholesterol and prevent its absorption.
Bacteria in the colon ferment gums to form short chain fatty acids that nourish colonic
cells (this action is also true of resistant starch).

• β-Glucans: These water-soluble fibers are found in oats and oat bran, foods that carry
a health claim on the label indicating they can reduce the risk of heart disease.
(β-glucans interfere with the absorption of cholesterol.) Box 3-5 gives examples of foods
that provide specific varieties of fiber.

FUNCTIONAL FIBER
- Functional fibers are nondigestible polysaccharides that have been added to a
food to increase its fiber content. The term functional fiber is used to distinguish
those fibers that are added to foods from those that are intact in plants and eaten
in that form.
- Functional fibers can be isolated from plant foods or manufactured, and they are
used as dietary supplements or added to processed foods.
- A particular fiber can be either a dietary fiber or a functional fiber depending on
how it is eaten or used.
- The pectin in the apple you ate at lunch is considered a dietary fiber. On the
other hand, pectin that was isolated from fruit sources and added to homemade
or commercial jellies or used as a fiber ingredient in patient tube feedings is
classified as a functional fiber.
- Functional fibers added in food processing must be listed on the food label.
- Flaxseed and psyllium are two common functional fibers.
- Flaxseed is a common ingredient in breads and cereals marketed as high fiber.

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 - Psyllium, an ingredient in bulk laxatives, is also available as a dietary
supplement.
- A person’s total fiber intake includes both dietary and functional fiber. Selected
food sources of dietary fiber and their energy content are listed in Table 3-6. Note
that foods high in fiber tend to be low to moderate in kcalories.

HEALTH PROMOTION
Health Benefits of Fiber
- Dietary fiber influences the food mix in the gastrointestinal tract and
gastrointestinal function.
- Individuals who follow dietary patterns that include higher amounts of dietary
fiber are less likely to develop chronic conditions such as type 2 diabetes,
cardiovascular disease, or metabolic syndrome, and they have lower mortality
rates.
- We outline below the effect of fiber on specific risk factors associated with
chronic conditions.
• Increases fecal mass and promotes laxation:
- The capacity of dietary fiber to hold water and bacteria creates its bulk forming
and laxative effects. The added mass helps the food bolus move more rapidly
through the small intestine, promoting normal bowel action and preventing or
alleviating constipation.
- A larger food mass in the colon averts the development of diverticula, small
pouches that protrude outward through the lining of the colon. When the food
residue entering the colon is low in bulk, the muscles must contract more
forcefully to move it forward, which over time contributes to the formation of
diverticula with risk of inflammation and infection.
- Dietary fiber has been effective in treating diarrhea and may be useful in treating
other gastrointestinal conditions.

• Promotes growth of beneficial colonic microflora:

- Bacteria living in the colon ferment dietary fiber along with resistant starch. This
action produces short-chain fatty acids that nourish the cells lining the colon and
stimulate their growth.

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 - Fiber encourages the proliferation of health promoting bacteria in the colon and
has been used to treat irritable bowel syndrome.
• Binds bile acids and cholesterol:
- Fiber binds cholesterol and bile acids in the lower section of the small intestine
and prevents their absorption. Bound to fiber, cholesterol and bile acids are
eliminated in the feces.
- When bile acids are lost, cholesterol must be removed from circulating blood
lipoproteins to synthesize their replacements, with a resulting decrease in blood
cholesterol. Ready-to-eat whole-grain oat cereal has been used to reduce LDL
cholesterol levels.
• Slows rise in blood glucose and insulin levels:
- Foods rich in fiber have a low GI, with their glucose content released slowly into
the blood. This slow release prevents a rapid spike in blood glucose after eating.
- The blunting of blood glucose levels lessens the amount of insulin needed to
move glucose into muscle and fat cells, thereby reducing the work of the
pancreas. Fiber intake at recommended levels may assist in the prevention and
management of diabetes.
• Assists in weight management:
- Fiber lowers the energy density of the diet by displacing carbohydrate, fat, or
protein in a food, thereby reducing its energy content. A diet containing
recommended levels of fiber requires more chewing and promotes satiety,
helping to lower food intake.
- The 2010 Dietary Guidelines Advisory Committee quoted strong and consistent
evidence that in adults, diets lower in energy density support weight loss and
weight maintenance. Diets lower in energy density include more fruits,
vegetables, whole grains, and legumes, and fewer kcalories from fat, baked
desserts, and fried foods.
Water also lowers the energy density of meals and particular foods, such as soups. In a
national survey, individuals who consumed more fiber in the form of beans had lower
body weights and lower waist circumferences.

Although dietary fiber performs many actions that support health, much remains to be
learned as to its effect on specific chronic conditions. Total fiber intake does not seem to

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defend against colorectal cancer, although greater use of whole-grain cereals is
associated with lower risk. It may be that other dietary components associated with
fiber— particular nutrients or phytochemicals—rather than the fiber itself confer
resistance to chronic disease (see our later discussion in the section “Functional
Foods”).

RECOMMENDED FIBER INTAKE

The Adequate Intake (AI) for total fiber is based on the amount expected to lower the
risk of coronary heart disease and type 2 diabetes.
- Men age 50 and younger should consume 38g/day
- those age 51 and older need 30g/day.
- AIs for younger women = 25g/day
- older women = 21g/day
- Unfortunately, consumer directives are inconsistent, as the current nutrition label
recommends a fiber intake of 25g in a 2000-kcal diet, considerably lower than the
AI for men.
- Fiber intake in the United States is barely half the AI. Mean daily intake is 18.7
g/day for men and 15.5 g/day for women.
- Women consume more fiber than men based on kcalories (8.1 g/1000 kcal
versus 7.0 g/1000 kcal).
- Whole grains account for nearly half of fiber intake (44%) among U.S. adults,
followed by vegetables (21%), fruit (13%), and legumes (10%).
- The MyPlate (ChooseMyPlate.gov) goal of 4 1 2 cups of fruits and vegetables
and three whole-grain servings per day within a 2000-kcal diet provides about 30
g of fiber.

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 https://www.benefiber.com/fiber-in-your-life/daily-fiber-intake/top-10-high-fiber-foods/

1. Beans Lentils and other beans are an

easy way to sneak fiber into your diet in soups, stews and salads. A bonus? All of these
provide a great source of protein, too. Some bakers have even started including beans
or bean flours in their baked goods, which research proves can still make quality cakes.

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2. Broccoli This veggie can get pigeonholed as the
fiber vegetable. Its cruciferous nature—meaning it’s from the Brassica genus of plants
along with cauliflower, cabbage and kale—makes it rich in many nutrients in addition to
fiber.

Studies have shown that broccoli’s 5 grams of fiber per cup can positively support the
bacteria in the gut, which may help your gut stay healthy and balanced.

3. Berries Berries get a lot of attention for

their antioxidants, but they’re full of fiber, too. Just a cup of fresh blueberries can give
you almost 4 grams of fiber, and there is nearly the same amount of fiber in a cup of
frozen unsweetened blueberries. Blackberries, strawberries and raspberries are also
great sources of fiber. Of course, one of the biggest benefits of berries is that they’re
naturally low in calories, too.

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4. Avocados Avocados pretty much go
with everything—toast, salads, entrees, eggs—and while they’re often recognized for
their hefty dose of healthy fats, there are 10 grams of fiber in one cup of avocado (so just
imagine how much is in your guacamole).

5. Popcorn There’s one gram of fiber in one

cup of popcorn, and the snack (when natural and not covered in butter, like at the
movies) is a whole grain that can satiate cravings with a hit of fiber. It’s even been called
the King of Snack Foods.

6. Whole Grains Good news for bread lovers:

Real whole grains, found in 100% whole wheat bread, whole wheat pasta, brown rice,
and oats, have fiber. One tip to watch out for: as required by The Food and Drug

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Administration, whole grains should be the first ingredient on a food package in order for
it to be considered a real whole grain.

7. Apples That old saying that “an apple a

day keeps the doctor away isn’t necessarily true, according to research, but the fruit can
boost your fiber intake. There are about 4 grams of fiber in an apple, depending on its
size, but this serving amount can help protect arteries and lower cholesterol. And, of
course, they’re a nice and crunchy snack.

8. Dried Fruits Dried fruits like figs,

prunes and dates can boost your fiber intake dramatically and are recommended for
those struggling with constipation. The sugar called sorbitol, which naturally occurs in
these fruits, can help your bowels and lead to more comfort.

However, eating too many can lead to cramping or diarrhea, so try a small serving and
see how you feel once you’ve digested them, before noshing on too many more.

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9. Potatoes Sweet potatoes, red potatoes,
purple potatoes and even the plain old white potato are all good sources of fiber; one
small potato with skin can provide close to 3 grams of fiber. The veggie has a bad
reputation for running in the wrong crowds—fries and chips, to name a few.

However, when not fried in oil and slathered in salt, potatoes can provide many benefits.
Plus, the fiber in potatoes can help protect the intestinal wall from potentially harmful
chemicals found in some foods and drinks.

10. Nuts Nuts aren’t just a great source of

protein and healthy fats—sunflower seeds and almonds each have more than 3 grams
of fiber in a serving. They can help you reach the 25-gram intake of fiber recommended
by the FDA for women and 38-gram recommendation for men.

Raw or dry-roasted nuts are preferred over the pre-packaged variety (which are usually
cooked in oils that can add extra, unnecessary calories.) Even nut butters can pack a
punch of fiber.

*According to the Institute of Medicine, it is recommended that, in adults 50 or younger,

women should consume 25 grams of fiber daily and men 38 grams. In adults 51 or older,
women should consume 21 grams of fiber daily and men 30 grams.

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