IN OUR quest for healthier eating choices, we are encouraged to eat foods
with less fat and sodium, more fiber, more complex carbohydrates and lower
in calories. The foods that are most promoted are usually the imported ones
since more is known about them than about our local foods.
IN OUR quest for healthier eating choices, we are encouraged to eat foods
with less fat and sodium, more fiber, more complex carbohydrates and lower
in calories. The foods that are most promoted are usually the imported ones
since more is known about them than about our local foods. We may therefore
seek out whole grain cereals and breads, fruits such as the American apple,
plum and grapes and vegetables such as broccoli and cauliflower. How do our
local foods compare?
Who has not heard the adage, ‘an apple a day keeps the doctor away’?
This is probably because the American apple has fiber to facilitate gut
health and rid the body of waste. But do you know that one guava fruit has
four (4) times the amount of fiber, slightly more potassium and nineteen
(19) times the amount of vitamin C as an American apple?
In comparison to a whole bunch of grapes, one (1) guava has twenty five (25)
times more vitamin C, four (4) times more fiber and about the same
potassium.
Likewise, it would take fifteen (15) American apples to supply the vitamin C
content of only one (1) West Indian cherry.
Cranberry juice has become very popular because of its benefits to bladder
health. But have you thought that similar benefits could be had from coconut
water at less than half the calories and with appreciably more potassium?
A glass of cranberry juice will provide about 150 – 200 calories while the
same glass of coconut water contains only 50 calories while giving 400mg
potassium compared
to the 60mg for cranberry juice.
For those concerned about the sodium content of coconut water, be assured
that a single glass will provide only 60mg sodium compared to the 700 mg in
V8 canned vegetable juice. Also, be assured that the coconut water has no
fat.
The fat of the coconut resides in the jelly and will thus be found in
coconut milk, but there is no cholesterol since the coconut is of plant
origin and cholesterol is found only in foods of animal origin. This means
that butter will have cholesterol but coconut milk, like the vegetable
margarines is free of cholesterol. Moreover, the traditional
way of cooking with coconut milk for flavor is better that using margarine
which is often substituted in porridge, rice and peas and soups. A
tablespoon of coconut milk has only 38 calories and 4g fat compared to 111
calories in the same amount of margarine and 11.5 g fat.
Also, the fat in coconut is healthier for the body than margarine fats. Two
other sources of fat that are often mislabelled are the Jamaican ackee and
the Avocado pear. Neither has any cholesterol and the fat is monounsaturated
– the same type of fat that we pay so much for in the olive oil.
Admittedly, broccoli, cauliflower and brussel sprouts, like other vegetables
will provide vitamin C, minerals, flavonoids and other phytochemical but
they are no match for our local callaloo (amaranth) in terms of calcium,
iron or vitamin A. Callaloo has more than four times the calcium, two or
more times the iron with more than twice
the vitamin A as the American vegetables. The whole grain cereals are indeed
a good source of fiber but calorie for calorie our provisions are equally
beneficial.
The Irish potato, brown rice and whole kernel corn provide the least fiber
per serving. Those of better value are whole wheat bread, green banana and
sweet potato providing 1.5 g per serving of about 70 calories. Richer still
is rolled oats at 1.96g but topping the list, you guessed it, our local
breadfruit at 2.45 for a serving of two(2) slices.
So next time you reach for the foreign goods on the shelf, don’t forget our
local products are the best.
Patricia Thompson M.Sc.
Registered Nutritionist
The Nutrition Centre, Eden Gardens
