Root Vegetables Differ In
Sugar Content
COLUMBUS, Ohio Are root
vegetables, such as turnips, high
in sugar content?
Actually, root vegetables vary
in the amount of sugar they
carry. But first, let’s review what
we mean by “sugars” and go
from there.
Sugars are carbohydrates.
Other carbohydrates include
starch, which breaks down into
sugars as it’s digested, and fiber,
which passes through the body
unscathed (and unabsorbed).
Major types of sugar include glu
cose, fructose, sucrose and lac
tose. No matter what sort of
sugar or starch you consume, it
breaks down into glucose as it’s
digested so your body can use it.
Glucose and fructose mainly
come from fruits and vegetables,
sucrose mainly comes from beet
or cane sugar, and lactose comes
from milk.
The U.S. Department of Agri
culture’s Standard Nutrient Da
tabase doesn’t include a separate
listing for sugars. Instead, it lists
“Total Carbohydrates,” which
includes sugars, starches and
fiber. It also includes a “Total
Fiber” category, so you can gen
erally get a sense of total sugar
and starch content by subtracting
the amount of fiber for any given
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food from the Total Carbohy
drate listed.
However, since you’re inter
ested just in sugar content, a
1987 USDA reference work,
“Sugar Content of Selected
Foods.” shows the following
data:
• Raw turnips contain 4
grams of sugar.
• Raw beets contain 6 grams.
• Raw carrots contain 7
grams.
• Raw parsnips contain 5
grams.
• Baked potatoes contain 2
grams.
• Baked sweet potatoes con
tain 11 grams.
Be forewarned, though: Look
ing at sugar content without also
looking at starches can be mis
leading. Starches break down
very easily into sugars once
they’re consumed. Until the last
decade or so, nutritionists didn’t
realize that.
They thought that sweets like
table sugar would cause a spike
in blood glucose, whereas com
plex carbohydrates, like the
starch in potatoes, wouldn’t.
Now they know starches break
down quickly and act much like
sugary foods once they’re in
your system.
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Just think how tired you are
.after following them around all
day. The average toddler- walks
about two miles each day!
However, the high activity
level of children begins to de
crease with age as children be
come more tuned into television,
computers, video games or expe
rience failure at organized sports.
As a teen-ager, I can remem
ber wanting to spend time run-
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Family Living
Focus
MARY ANN K.
OYLER
Franklin Co.
Cooperative Extensioi
Healthy Active Kids
When you hear the term
“healthy active kids,” what do
you think of?
If you have a preschooler in
your house you already know
what constitutes an active child.
Preschoolers have an inexhaust
ible supply of energy and like to
move, play, run, climb, jump,
and spin.
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ning to get into shape to play
field hockey.
We lived on a farm and my
mother thought that it was a bit
silly to just run up and down the
road. She strongly suggested that
I take the push mower and “run
around the yard.”
Past generations were often
very physically active just by the
nature of the times. They surely
were not near the conveniences
that we experience today.
Many families today do not
garden or even care for their own
lawns (or, if they do, they have a
riding mower). They don’t clean
their own houses, or walk to
school or church. Instead most
people use drive-through car
washes, prescription centers,
photo developing centers, fast
food restaurants, and remote
controls.
Even if your family is involved
in agriculture production, the ad
vances in equipment and facili
ties have reduced the amount of
physical exercise that farmers re
ceive.
Children in the U.S. today are
no exceptions. They are less fit
than they were a generation ago.
Not surprisingly, inactive chil
dren, when compared with active
children, weigh more, and have
higher blood pressure and lower
levels of heart protective high
density lipoproteins.
The National Children and
Youth Fitness Study indicates
that at least half of all youth
don’t engage in physical activity
that promotes long term health
benefits. Children spend an aver
age of 17 hours a week watching
T.V. in addition to the time they
spend on video and computer
games.
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Lancaster Farming, Saturday, March 3,2001-B5
Our 11-year-old son assures
my husband and me that he is
the only child in the fifth grade
who doesn’t have a Nintendo or
Game Boy.
With spring just around the
corner, encourage your children
to get out and get active. Outdoor
play provides children the oppor
tunity to be carefree. Unstruc
tured physical play is a well ac
cepted stress reducer for
children. Outdoor play enhances
physical development such as
balance, strength, and cardiovas
cular endurance, but it is just as
nourishing to skills such as per
ception, navigation, and coopera
tion.
As parents, you can be a posi
tive role model to children in the
area of physical activity. Look for
practical ways to be more physi
cally active and let your children
be part of your transformation.
Emphasize fitness being fim,
not associated with winning or
hard work. Participate with your
child as often as possible. Your
attitude toward movement will
make a difference and will help
to make your child healthier!
Why not try some of these sim
ple activities to get your children
moving: On a breezy day (not
high winds) give each child a
plastic grocery bag. Throw the
bag up in the air.
The grocery bags move slowly
through he air to allow children
to catch them fairly easily. This
activity reinforces the importance
of keeping their eye on an object
they are trying to catch and can
involve lots of running if the
breeze is just right. (Be sure
young children do not place the
bags on their heads and put the
bags in the trash when they are
done playing). Stuff plastic gro
cery bags with crumbled newspa
per and close with rubber bands.
Children can toss the “balls” to
each other, throw them up and
catch them or make lots of
“balls” and have a snowball fight
where the snowballs don’t hurt.
Take sidewalk chalk and make
a large Tic,Tac,Toe board on the
cement. Children can jump from
square to square, jump forwards
and backwards, jump on one
foot, hop around the outside
squares, and similar activities.