The macronutrients protein and carbohydrates are utilized by the body for normal daily function. According to the book, "Understanding Nutrion" by Ellie Whitney and Sharon Rolfes, proteins are utilized in growth, development, repair, energy and transportation. Carbohydrates are mainly utilized for energy in the form of glucose or glycogen. Carbohydrates can also form nonessential amino acids if nitrogen is present. Nitrogen is present in all living organisms and is consumed through the intake of protein. Nitrogen is present in the amino acids that form proteins. The RDA for protein is 0.8 g to 1.7 g per kilogram of body weight depending on activity level. The RDA for carbohydrates is 130 g per day. High activity levels may warrant increased carbohydrate intake.
Liquids
Beverages that contain higher-than-average amounts of carbs and protein include (serving size, grams of protein, grams of carbs): Latte with lowfat milk (1.5 cups, 12, 17), Ultra Slim Fast (one drink package, 10, 40), cow's milk (1 cup of whole/skim, 8, 11), chocolate milk (1 cup, 8, 26), goat milk (1 cup, 9, 11), kefir (1 cup, 8, 11), 2-percent low-fat eggnog (1 cup, 12, 17), commercial eggnog (1 cup, 10, 34), instant breakfast with milk (1 cup, 15, 36), Ovaltine with milk (1 cup, 9, 29), and soy milk ( 1 cup, 9, 11).
Baked Goods
Baked goods are an abundant source of carbohydrates, but few of them are significant sources of protein. Baked goods with higher than average protein and carbs include (serving size, grams of protein, grams of carbs): Chocolate Chip Peanut Butters Clif Bars (one bar, 12, 39), Tiger Sports Bar (one bar, 11, 33), Apple Cinnamon Power bars (one bar, 10, 45), flour tortillas (one tortilla, 6, 40), waffles (one waffle, 6, 25), thin-twist pretzels (10 pretzels, 5, 48), hoagie rolls (one roll, 11, 68), whole wheat English muffins (one muffin, 6, 27), pita pocket (one pocket, 5, 33), whole wheat bagels (one bagel, 12, 62), and bread stuffing (1 cup dry, 6, 43).
Grain Products
Some grains provide a significant source for both protein and carbs. Grain products with high content of both macronutrients include (serving size, grams of protein, grams of carbs): low fat soy flour (1 cup, 45, 30), natto (1 cup, 31, 25), toasted wheat germ ( 1 cup, 33, 56), amaranth ( 1 cup, 28, 129), whole grain buckwheat (1 cup, 23, 122), dry quinoa (1 cup, 22, 117), dry bulgur (1 cup, 17, 106), cracked wheat (1 cup, 16,87), dry long grain white rice (1 cup, 13, 148), dark buckwheat flour (1 cup, 15, 85), whole wheat from any hard wheats (1 cup, 16, 87), and spinach noodles (3.5 oz, 13, 75).
Meats
According to the book, "Understanding Nutrion" by Ellie Whitney and Sharon Rolfes, animal meats provide almost no carbohydrates to the diet; however if they are battered, pickled or breaded they do. However, some marine animal meat does contain carbs in its raw state. Animal meats are an optimal source of complete proteins. Meat that contain both protein and carbs naturally include (serving size, grams of protein, grams of carbs): octopus (4 oz, 17, 2), clams (1 clam, 19, 4), lobster (1 cup, 30, 2), Eastern raw oysters (1 oyster, 17, 10), and Pacific raw oysters (1 oyster, 23, 12).
References
- Understanding Nutrition; Ellie Whitney and Sharon Rady Rolfes; 2005
- The Protein Counter; Annette B. Natow and Jo-Ann Heslin; 1997
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