Human Nutrition 3(3+0)

Lesson 13 : Carbohydrates

Sources

The best sources of Carbohydrate in the diet are cereals rice, wheat, maize, and millets sorghum, ragi, roots and tubers like potato, tapioca, sweet potato, yam and colocasia, pulses, sugar, jiggery and honey. Fruits like banana, apple, plantain and dried fruits are also good sources of carbohydrates. Milk is the only animal food which is a source of lactose.

Table: Important sources of carbohydrates

Foods	Carbohydrate (%)
Rich Sources Sugar, jiggery, sago, tapioca flour, arrow root flour Cereals and millets Dried fruits(raisins, dates, figs, mango and jack fruit etc)	85-99 63-79 67-77
Good Sources Pulses Whole milk powder Skimmed milk powder Roots and tubers	56-60 38-39 54-55 22-39
Fair Sources Fresh fruits Milk, cow’s Milk, buffalo Nuts and oil seeds	10-25 4 4 10-25
Tender legumes	15-20

Round out your diet with carbohydrate-rich foods from other sections of the Food Guide Pyramid.