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The g.i. factor: sources of carbohydrate

        THE G.I. FACTOR: SOURCES OF CARBOHYDRATE
Carbohydrate mainly comes from plant foods, such as cereal grains, fruits, vegetables and legumes (peas and beans). Milk products also contain carbohydrate. Some foods contain a large amount of carbohydrate (e.g. cereals, potatoes, legumes) while other foods are very dilute sources e.g. carrots, broccoli, salad vegetables. The dilute sources can be eaten freely, but they won't provide anywhere near enough carbohydrate for our high-carbohydrate diet. A salad is not a meal and must be completed by a carbohydrate-dense food such as bread. The following list includes foods that are high in carbohydrate and provide very little fat. Eat lots of them, sparing the butter, margarine and oil during their preparation. Cereal grains including rice, wheat, oats, barley, rye and anything made from them (bread, pasta, breakfast cereal, flour). Fruits such as apples, oranges, bananas, grapes, peaches, melons etc.
Vegetables such as potatoes, yams, sweet corn, taro and sweet potato are all high in carbohydrate. Legumes, peas and beans including baked beans, lentils, kidney beans, chick peas etc.
Milk contains carbohydrate, in the form of milk sugar or lactose. Lactose is the first carbohydrate we encounter as infants. Use low-fat or skim milk and yoghurt to minimise fat intake.

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