4.5 膳食中碳水化物的来源
食物中碳水化物的来源有五大类：谷物、蔬菜、水果、奶和糖。谷物中除淀粉和膳食纤维外，还有蛋白质、矿物质和维生素。薯类、豆类和植物的根和块茎都是淀粉的来源。所有蔬菜都有纤维素、蛋白质、矿物质和维生物。豆类还有脂肪。水果中有葡萄糖和蔗糖、膳食纤维、矿物质、维生素。糖是纯碳水化物，不含其他营养素，多吃后能影响食欲，降低其他营养素的摄取量。
动物性食物中只有奶能提供一定数量的碳水化物。乳糖在肠内停留时间较其他双糖长，有利于细菌的生长，某些细菌能产生维生素B12和其他B族维生素。人成年后乳糖酶逐渐消失，所以奶及奶制品会引起某些人的腹泻。
一般食物成分表上只有粗纤维的数字。表4-7列出几种食物膳食纤维含量。
表4-7 几种食物中膳食纤维的含量
(单位：每100克可食部分中的克数)
|
| 纤维素 | 果胶 | 木质素 | 膳食纤维总量 |
| 麦麸 | 8.0 |
| 3.2 | 44.0 |
| 白面包 | 0.7 |
| 痕量 | 2.7 |
| 全粉面包 | 1.3 |
| 1.2 | 8.5 |
| 苹果 | 0.5 | 0.5 | 0 | 1.4 |
| 番茄 | 0.4 | 0.3 | 0.3 | 1.4 |
| 马铃薯 | 1.0 | 0.2 | 痕量 | 3.5 |
| 0.7 | 0.7 | 0.4 | 2.8 | |
| 胡萝卜 | 1.5 | 0.9 | 痕量 | 3.7 |
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