Regarding the relative digestibility of white and brown (whole wheat) bread there is considerable diversity of opinion, but in a series of experiments described by Dr. John B. Coppock, in the “Herald of Health,” England, it was shown that in equal portions of 100 ounces, ¼ ounce more of the white bread was digested, than of the brown; but the proportion of proteids (muscle and tissue forming constituents) digested, was as follows: white bread, 85½ ounces; brown bread, 88¾ ounces, or 3¼ ounces more nutrition obtained from the brown bread than from the white. In any event, we are forced to the conclusion that as an article of food, bread has hitherto had a value placed upon it to which it was not legitimately entitled.
Nature has designed albumen as the staple of nutrition for man, and primarily, vegetable albumen; hence fruits form as nearly as possible a perfect food, containing, as they do, this important constituent in addition to the advantages previously mentioned.
Nuts are an excellent article of diet, as they contain a large percentage of proteid (muscle-forming) substance, and fats—both in a state of almost absolute purity, but are somewhat deficient in starch. To those who feel that they really cannot do without meat, nuts certainly offer the best substitute. There are preparations of nuts on the markets now, called nut-meats, but our advice would be, to eat all nuts without preparation, only being careful to masticate them thoroughly. The peanut is the first in rank for nutritive value, next comes the chestnut, and third, the walnut.
Our objection to nut-meats applies to all forms of concentrated foods, that is, that they do not give the digestive functions the proper amount of exercise. They do not afford sufficient opportunity for mastication, hence the food is not properly insalivated. And, again, in normal conditions, Nature demands a certain amount of bulk, that the digestive organs may have something to contract upon. It is the nature of the muscular structures to grow if exercised, and there is no reason to doubt that the stomach and intestinal muscles respond to this stimulus. Bulk is especially necessary in the intestinal canal, to supply a certain amount of irritative stimulation, for the purpose of exciting peristalsis. That is one reason why whole wheat bread is preferable to white, on account of the bran, which not only supplies the bulk, but favors elimination by its irritative action.
Before proceeding any further we would call attention to the following table, showing the nutritive ingredients in food substances, and their several functions. The ingredients are classified in four divisions: 1, Proteids; 2, Fats; 3, Starches, or carbo-hydrates; 4, Mineral matters. This is the main classification; but to enable it to be better understood, we subdivide it as follows:
| Protein.— | a. Albuminoids: e. g. albumen (white ofegg); casein (curd) of milk; myosin,the basis of muscle (lean meat); glutenof wheat, etc. |
| b. Gelatinoids: e. g. collagen of tendons; ossein of bones, which yield gelatin or glue. (Meats and fish contain very small quantitiesof so-called “extractives.” Theyinclude kreatin and allied compounds,and are the chief ingredients of beef-teaand meat extract. They contain nitrogen,and hence are commonly classedwith protein.) | |
| Fats.— | e.g. fat of meat; fat (butter) of milk; olive oil; oil of corn, wheat, etc. |
| Carbohydrates.— | e.g. sugar, starch, cellulose (woody fibre). |
| Mineral Matters.— | e.g. calcium phosphate or phosphate of lime; sodium chloride (common salt). |
In this classification, water is not taken into account, for the reason that it is not a true nutrient, although of vital importance to the body. Now, let us consider what ultimately becomes of these substances—how Nature utilizes them in the physical economy. Protein is used to build up the solid tissues of the body, the muscles and tendons. It is also a source of nutrition for brain and nerve substance, and partially serves as fuel. Fats simply form fatty tissue and serve as fuel to maintain the heat of the body, by combustion or oxidation. Carbo-hydrates mainly serve as fuel, owing to the large percentage of carbon they contain, which readily unites with the oxygen. The mineral matters, which are also largely obtained from water, are employed in the formation of bone, and are also utilized in the blood and in other ways.