Caribbean Foods

editorial Common Caribbean Foods and Your Health Part 1
aJune Holdip he Caribbean is renowned for its diversity of cultures that originated from the early settlers. This has transcended into a variety of food choices and habits that have survived throughout the ages while others have been added over the generations. Staple foods are good examples of this Caribbean diversity. They are the most affordable, easily available and the most widely used. Many individuals do not feel satisfied unless the main meal includes rice while others express a similar feeling about provisions. But achieving and maintaining good nutritional status and health requires eating more than staple foods. Legumes have traditionally been identified as meat extenders primarily because of their contribution to overall dietary protein. Nuts are just as widespread. Caribbean fruits and vegetables are special. They provide more than eye appeal to the plate and the palate. They are endowed with a range of vitamins and minerals and are also important protective foods for maintaining health and preventing many diseases that continue to affect our populations.
As the global food trade expands an ever increasing variety of foods will appear in the Caribbean market. This issue of CAJANUS, and the next, will discuss the nutrient content and health benefits of some commonly used foods in the Caribbean. This issue focuses on: Staples, Legumes and Nuts, Fruits and Vegetables four of the six Caribbean Food Groups. Foods from these groups comprise a significant portion of the household food basket for almost all Caribbean families. Each article presents a brief historical perspective of the selected food item and then elaborates the health contribution and some dietary uses. The next issue will highlight primarily the remaining two of the six food groups: foods from animals; fats and oils. The articles in these two volumes are meant to dispel myths and address some health concerns, but more importantly, to show the magnificent and variety of food resources readily available for us to enjoy delicious and healthy meals in the Caribbean.
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Cajanus Vol 39, No.1, 2006
aMs. June Holdip is Dietitian, CFNI.
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Common Caribbean Foods and Your Health

Is it too late to kick the wheat habit? .....Three substitutes for flour products which can be grown easily in the Caribbean and are readily available, are the breadfruit, green banana and cassava.
BREADFRUIT
one of the cheap foods for feeding slaves. This historical legacy, no doubt, accounted for its own low status in the eyes of the Caribbean people at one time, and it was many years before the breadfruit achieved widescale acceptability in the region. Today, however, it is considered an exotic fruit by some. The fruit of the breadfruit tree, produced primarily between May and August has a unique structure. It is three to eight inches in diameter and weights between one and three kilograms. When cooked, it has the consistency of potato (Irish). There is much uncertainty as to the varieties of the breadfruit. Usually, however, varieties of the breadfruit are distinguished by the presence or absence of seeds and the shape and the skin texture of the fruit. Breadfruit varieties also differ in season of maturity, cooking quality and flavour.
Background
As the name suggests, breadfruit can be eaten in place of bread. In fact, it was described as such by Captain Cook and other early travelers to the South Pacific who likened in it the flavour, texture and usage to bread, hence it present name. Its botanical name is Artocarpus altilis. Once commonly regarded as slave food, the breadfruit was first brought to the Caribbean in 1793 by a British explorer Captain William Bligh, as
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Nutritive Value
Although the breadfruit has been known and used widely for centuries, there is very little information on the nutritive value of the fruit, especially in the forms in which it is prepared and consumed in the Caribbean.
Fortunately, however, work done by the Caribbean Food and Nutrition Institute (CFNI) specifically on the nutrient composition of the Jamaican breadfruit when prepared by boiling and roasting, has helped to fill the information gap (See Table 1).
Table 1: Jamaican Breadfruit

AMOUNT IN 100 GRAM EDIBLE PORTION
NUTRIENT Calories (Kcal) Protein (g) Carbohydrate (g) Fat (g) Dietary fibre (g) Calcium (mg) Potassium (mg) Magnesium (mg) Phosphorus (mg) Sodium (mg) Copper (mg) Manganese (mg) BOILED BREADFRUIT 80.0 1.0 19.0 0.2 3.5 29.5 239 14.3 23.0 222* 0.5 0.1 ROASTED BREADFRUIT 160 2.0 37.0 0.4 3.5 32.2 492 23.6 35.5 3.5 0.5 0.5
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*Due to the addition of salt in boiling.
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In general, the breadfruit, when compared with other single starchy foods eaten in Caribbean islands, can contribute to the diet appreciable amounts of energy, and the principal nutrients: protein, carbohydrate and dietary fibre. The fruit can also make a valuable contribution to the dietary intake of calcium, magnesium, phosphorus and potassium. The fat content of breadfruit is low and can be used in low calorie diets. In its fresh state, whether just mature, fully mature or ripe, the breadfruit can be used in many ways. Also in whatever form it is eaten boiled, baked, roasted, fried or pickled the fruit is an important, traditional staple. When used as a substitute for wheat flour, it is either grated or sliced, dried and ground. Breadfruit can also be used for baking into dumplings, fritters, salads, porridge, muffins and puddings. In addition to its versatility as a food, the breadfruit has significant nutritional value. It is relatively low in calories but higher in dietary fibre and iron than the other starchy fruits, roots and tubers. This should be welcome news to those of us who are weight conscious. But its nutritional value does not stop there. Like other ground provisions, its main nutrient is starch and it is also an excellent source of potassium.
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In its seeded form, the breadfruit is known as breadnut or chataigne and when boiled the mature seeds are used as a snack food. The immature chataigne also makes a favorite dish in certain parts of the Caribbean when it is flavoured with curry. Breadnut has a much higher nutritional value than breadfruit, and breadnut flour is more concentrated in energy, protein and other nutrients than wheat flour. The fruit bears profusely for about eight months in the year, but much of it crop is wasted as it spoils easily because it ripens within two or three days of harvesting. To date, no one has devised a convenient and effective way to store or preserve it on a large scale. Its storage life can be lengthened by placing it in the refrigerator. Baked or roasted, breadfruit can also be frozen from one season to another by wrapping in wax paper and packaging it in plastic bags. Excess breadfruit can also be dried either in the sun or in the oven at 49C (120F). Despite it proven value over the 200 years since it was introduced to the region, the breadfruit's full potential is yet to be tapped. Processed breadfruit products developed in the Caribbean, include frozen dehydrated and
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and candied male flowers. Unfortunately, the current cost of commercial processing is too high to make this viable industry. replacing some of the wheat flour used to bake products. Commercially, it serves as the basis for snack foods such as banana chips. Like the other starchy fruits, roots and tubers, its main nutrient is starch and, contrary to a widely held belief, it provides very little protein or iron. These two latter nutrients are provided by whatever meat dish with which the green banana is often served. An example of this type of dish is the very popular "run down" or "oil down" served on Caribbean tables, which consists of salted meats or fish (mackerel), coconut milk, green bananas or breadfruit and greens. Banana flour can be made commercially but needs more research to determine if there is any possibility of it becoming a viable venture. Nutritionally, it is similar to the other flours which can be obtained from our local provisions. Despite the established attributes of the breadfruit and the banana, however, the flour that they produce, or that from any other local provisions, except the breadnut, is inferior nutritionally to wheat flour. Although, wheat flour has the nutritional edge over the breadfruit and green banana, these two fruits are good buys when shopping for substitutes.
BANANA
The banana is an immensely popular fruit and it is available all year round. It belongs to the same family as the plantain, known as Musa, and is commonly called "fig" in the Eastern Caribbean. The ripened banana is eaten as a fruit in virtually every country. In its green form, however, it is treated as a staple food which must be cooked, usually by boiling before eating. Like the breadfruit, the banana can be used to make a variety of dishes. It can be grated and made into porridge, or used in other dishes such as salads, fritters or as soused bananas. It can also be dried and made into flour, even
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CASSAVA
Cassava or manioc (Manihot esculenta) also yuca in Spanish, mandioca, aipim, or macaxeira in Portuguese, and mandio in Guaran is a woody perennial root crop of the spurge family. It is extensively cultivated as an annual crop for its edible starchy tuberous root. Cassava is an excellent food resource in the Caribbean. Planting is done using 9-12 inch stem cuttings and grows best on sandy or sandy loam soils of reasonable fertility, but it can be grown on almost all soil types provided it is not water-logged, too shallow or too stony. Except possibly for sugarcane, the cassava plant is the highest producer of food calories per cultivated area per day among crop plants. Cassava tubers are very rich in starch, but poor in protein and other nutrients. In contrast, cassava leaves are a good source of protein if supplemented with the amino acid, methionine. The chemical composition of cassava varies in
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different parts of the plant, and according to variety, location, age, method of analysis, and environmental conditions. Cassavas grown during a drought are especially high in these toxins. In areas of high cassava consumption, there is concern that the people may accumulate toxic levels of cyanogenic glucoside, especially when the leaching process is not complete. If eaten raw, the root is poisonous and can be fatal, because the digestive process produces cyanide within the body. Cassava is originated in Brazil and Paraguay. Today, this root crop is widely diffused in the Caribbean region, and may be called the "potato of the tropics". World production of cassava root was estimated to be 184 million tons in 2002; the majority of production was in Africa where 99.1 million tons were grown; 51.5 million tons were grown in Asia and 33.2 million tons in Latin America and the Caribbean. Fresh tubers do not keep long but may be sliced and dried in the sun, with or without parboiling. The latter enhances the keeping quality and may be stored for several months. Within recent times, cassava has been made available all year round because it is amendable to processing, particularly freezing. Although it
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particularly freezing. Although it may seem to cost more than the fresh product, the frozen form offers 100 % edible portion thus full value for money is obtained.
Nutritional Value of Cassava
Cassava roots are high in starch (carbohydrates), making it a good energy source. This means that foods from animals must be eaten to make a nutritionally balanced diet. It has been reported that cassava can produce 250x103 calories/ha/day compared to 176x103 for rice, 110x103 for wheat, 200x103 for maize, and 114x103 for sorghum. Although cassava roots are rich in calories, they are deficient in proteins, fat, and some of the minerals and vitamins. Because cassava is of lower nutritional value than are cereals, legumes, and even some other root and tuber crops such as yams. The cassava root contains carbohydrates, 64 to 72 per cent of which is made up of starch, mainly in the form of amylose and amylopectin. About 17 per cent sucrose is found in sweet varieties, and small quantities of fructose and dextrose have been reported. The lipid content of cassava is only 0.5 per cent. Cassava is poor in proteins (1 to 2 per cent), and the amino acid profile of the cassava root is very low in some essential amino acids,
particularly lysine, methionine, and tryptophan. The peel of cassava roots contains slightly more protein than is found in the edible portion. Therefore, peeling results in loss of part of the valuable protein component of the root. However, fermentation of the roots results in protein enrichment by a factor of some 6 to 8. Cassava is reasonably rich in calcium and vitamin C, but the thiamine, riboflavin, and niacin content is not as high. Large proportions of these nutrients may be lost during processing. All of this should be taken into account in cassava-processing in order to retain as much as possible of these nutrients.
Nutrition Facts 100 grams cooked cassava provides: 120 kcal; 27 grams carbohydrate; 0.1 grams dietary fibre 3.1 grams protein; 0.4 grams fat; 87 mg calcium; 31 mg vitamin C 3.4 mg iron; 690 mg potassium;
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Dietary Uses
The root can be made into a variety of dishes. The soft-boiled root has a delicate flavour and can replace boiled potatoes in many uses: as an accompaniment to fish or meat dishes, or deep-fried,
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roots and pounding in a wooden mortar), dumplings, bread, cereal (farinha/farine), oil down/run down, salad, , soups, stews, etc. Cassava flour can also replace wheat flour, and is so-used by persons who are allergic to or cannot tolerate wheat, oats, rye or barley. Tapioca is a common byproduct made by gently heating washed and clean starch on hot iron plates which partly cooks it and causes agglutination into small round pellets. This product can be used as a cereal or made into a dessert. Another much-used by product is cassareep which is used in sauces and is a constituent of West Indian, especially Guyana, pepper-pot. Cassareep is the finished dark-colored concentrated product of boiled latex (milky fluid) and extracted juice. Because of its high potassium content, cassava is generally not recommended for use by persons such as those with renal failure who are required to restrict dietary potassium. The root contains free and bound cyanogenic glucosides (HCN) which are converted to cyanide in the presence of linamarase, a naturally occurring enzyme in cassava. In the past, cassava was categorized as either sweet or bitter, indicating the absence or presence of toxic levels of cyanogenic glucosides. The socalled "sweet" (actually "not bitter")
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cultivars can produce as little as 20 mg of HCN per kg of fresh roots, while "bitter" ones may produce more than 50 times as much (1 g/kg). All varieties may require special processing to decrease the level of cyanogenic glucosides.
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YAMS
Background
The traditionally popular West Indian staple food, yam, has become a most important item in the diet of our people. The importance given to yam is derived from the increased value which nutritionists and dieticians place on food from plants in the quest for good health. Yams are one of the oldest, nutritious, versatile, delicious staple tropical foods. They are part of a rich social and religious heritage in West Africa. The African word Nyam which means "food" was actually coined from
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yam, a major food in some parts of that country. In many areas of West Africa yam remains the only crop requiring special ceremonies for its planting and harvest. Births, weddings, deaths and the installation of leaders and other people in high places are occasions that call for yam dishes. Little wonder that the slaves brought this prized food with them to the West Indies. Today, the chief yam producing regions are West Africa, South-east Asia and the Caribbean together with neighboring parts of tropical America. But plants of the yam family were named after Dioscorides a Greek physician, who probably used the wild varieties as medicine. Wild varieties have substances that are valuable raw material for the production of birth control pills and other medicines. Some of the yams with which we are most familiar are named after countries in our region. The St. Vincent commonly called Vincin and Barbados (bauby, bajan, renta) are examples. Other yams are named according to their colour, taste, size and heritage. So we have yellow yam (afoo), negro yam, white yam, chinese yam, yampie, mozzella and sweet yam. In Jamaica there is another called Lucea yam, named after the capital of the parish of Hanover in which it grows very well. The four most important yams in the world are negro yam, yellow yam, white or lisbon yam and yampie. The white yam includes varieties such as Barbados, St. Vincent, and sweet yam. The scientific names of our common types of yams always begin with Dioscorea (the genus) and written D. for short. So negro yam is D. rotundata, yellow yam D. cayenensis and the white yams D. alata. In the southern United States, sweet potatoes are called yams. But sweet potatoes belong to a different family of plants from yams.
Knowing Good Quality Yams
A good knowledge of yams is a definite asset to any consumer. The best yams are short, compact, uniform in shape; smooth skinned and free of large roots often referred to as "hairs". When cooked the flesh should be uniform in colour whether white, creamy, yellow or light purple. They should have a rich flavour, smooth texture and they should not be bitter. The best yams are also resistant to insects and fungi in the ground and in storage. A good variety of yam has a long storage or shelf-life before germination begins. Yams which have the above characteristics are good for cooking as well as processing into fries, chips, flour and precooked flakes.
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In our region, negro yams are best because there is usually little or no cut surface on the first bearing. That is of course if they have been reaped and transported carefully so that they no bruises and slits. When yam is cut, slimy substances exude. They are soon oxidized and discolour the surface. Layers of dead, dry cells heal the surfaces which they are exposed to air. These dried cells protect the inner portion from dying out and guard against fungal attack. Despite this natural measure many yams spoil very easily especially if they have not been harvested and stored very carefully, because they have a high moisture (65-85%) content and can be contaminated by viruses and moulds from the soil and in the air. The quality of yams is determined by their physical appearance; their not having cuts, bruises and deep indentations or branches which will result in waste on peeling; their size, colour of cooked flesh; texture; nutritional value; the amount of starch present and the nature of that starch.
The size
more you save the more you may eventually waste as the cut surface always dries and discolour and will have to be cut away. Also portions may rot and have to be thrown away.
The Shape and Colour
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Choose a size that suits your needs. If yam will be the only staple in the meal you will need half to one pound per person. If one tuber is too large for a single meal you will have to save the rest. The
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Choose a tuber that is smooth, straight and has a thin skin or bark. You can always scratch the skin with your finger to see how thick it is. A straight smooth yam is easier to peel than one with an irregular shape. A thick skin is sometimes difficult to remove and may account for a greater amount of waste than desired. However, this thick outer portion protects the tuber against wounds. The good thing is most yams have thin skins and if you peel carefully you will not have to take too much of the flesh with it. You can scrub and cook small yams such as sweet and Chinese yams in their skin. Be sure that the upper cut surface is even in colour. In yellow yam you may have a granular appearance and some granules may be more intense in colour than others. If the shape of the yam is also irregular this may mean that there may be a hollow, almost woody portion on the inside which may need a lot of paring and discarding. In the first bearing of negro yam tubers the upper end has only a tiny cut so there is no open surface
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to assess. Look carefully and even pinch that top to ensure that there is no green to brown area. Greening means, portions were above ground for a long time and have developed a toxic substance. Usually these first bearing negro yams are on the market around October to November. The second bearing which is often referred to as yam foot is available in March to April. There is always a cut surface on the second bearing as the portions you buy is cut from the "head" which is replanted. These cut pieces are usually well matured, fine textured and good value for money. You can seldom lose unless the skin has thickened and there are brown spots underneath. It is natural for the cut surface of some yams to discolour. Very rapid colour changes could mean that a virus is present or that the yam has a lot of polyphenols. Polyohenols are the chemical substances which on exposure to the air cause the colour changes. Sometimes these colour changes result in a bitter taste and excesses of the chemical substances can be harmful. We can prevent the cut surface of mature yams from darkening if we cover it with a piece of wax paper or thin plastic to keep out air.
Are All Yams Safe to Eat?
A mature yam offers consumers an excellent quality product to complement their food
from plants diet. A mature yam has almost the same skin colour from top to bottom. However, there are times when the distal end is whitish and the rest is mature, as yam matures from top to bottom. If you are in doubt about this whiteness in yellow yam for example, ask the seller to cut away a little portion of the end and compare the colour of this piece with the upper cut surface. If it is much paler than the upper end then it may not be mature enough and may even taste bitter when cooked. There are lots of chemicals (polyphenols) in immature (young) yams. From early times people in the yam belt of Africa knew that there were poisonous substances in immature yams and it was forbidden for many to eat them. Sometimes, people in our region reap and feed immature yams to their family and young children in particular become very ill with vomiting and diarrhoea after eating immature yams. When these yams are matured they cause no ill effects on children or adults. Some people get a little itching or sting is due to other chemicals called oxalates which may be in the yam. Most of our mature yams are lower in oxalates than dasheen and coco (eddoe). In general choose a mature yam, with an even-coloured flesh, good flavour, smooth texture and low
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tendency to discolour when exposed to air. Note, however, that in some yams which have a purplish colour, this colour may not be evenly distributed. This is a natural feature of those yams.
Processing Yams Nutritive Value
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Yams contain 65-85% of water; the less water the finer the structure and higher the quality. Each variety seems to have less moisture near the end of the dry season and when it is well matured.
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Instant yams have been prepared in Puerto Rico, Trinidad and Tobago and in Barbados. The processes are washing, lye peeling, trimming, slicing, cooking, mashing, mixing with water, drum drying and packaging. The householder simply adds hot water or milk to the yam flakes and has instant mashed yams no cooking is required. While yam flakes store well and are convenient to use, the local prices are usually very high because the processing is costly. Yam flakes would probably do well on the export market. It's less bulky to ship than fresh yams as water is removed. Additionally, there would be little or no spoilage and the flakes would also be less likely to be a hazard in international trade owing to the absence of pesticide residues. Many people also make flours from yams. They peel and slice the tuber, dry the slices in the sun and grind the dried slices. If the slices are dried very well, the powdered yam will last for a very long time. With modern techniques a higher grade flour can be produced by hot air or solar drying.
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Yams are primarily a source of energy which is derived mostly from starch. It is very much a complex carbohydrate food so often talked about in the health/ nutrition news today. Some varieties of yams also have very small amounts of sugar. There is also some soluble fibre and little insoluble fibre or cellulose so yams are digested very easily. The total carbohydrate (starch, sugar and fibre) content may range from 13-32%. The lower figures may mean that the yam is not very mature.
Protein
Yams contain small amounts (2%) of protein, but the quality of that protein is fairly good and when large amounts are eaten the protein adds up. If a person eats a kilo (2.2 lbs) of cooked yam he gets about 20 gram of protein and 1000 calories. It takes that much to give that amount of protein and calories because of the high water content of yams.
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Yams are more useful as a source of protein than other root crops such as cassava. Cereals such as wheat flour have more protein than yams. If the yams were to be made into flour, however, the protein content would vastly increase. The quality of protein in yams could also help to complement those in wheat flour as shown below. The nutritive value or quality of a particular protein is determined by the total amount and percentage of each of the essential amino acids. Essential amino acids are those protein building blocks which the body cannot make. They must be supplied to the body through the food we eat. Sometimes the amino acid values are compared with those for egg which scores full marks (100%) for having all the essential amino acids in the right amounts. The term "chemical score" is used to describe the relationship of the essential amino acids to each other in a particular food or compared to egg proteins. The protein in our common yams such as negro yam (D. rotundata), yellow yam (D. cayenensis) and the white yams (D. alata), have chemicals scores of 60 to over 100%. The lower percent-ages are mainly for the sulphur containing amino acids cystine and methionine. These sulphur-containing amino acids are also limited in quantity in wheat flour and other cereals but very high in meats and other protein-rich foods from animal sources. So yams eaten with even small amounts of meat, fish, cheese, eggs make a nourishing meal. On the other hand yams are high in lysine an essential amino acid which is low in the cereals. A mixture of yam flour with wheat flour or a meal of yam with dumplings or bread and even a smaller amount of animal protein than suggested for yams alone, makes for good total protein in that meal.
Other Nutrients
Fresh yams do contain some vitamin C but on cooking that vitamin C is lost. Yams are a reasonable source of the minerals potassium and phosphorous but they are low in iron. Some people think that the purple fleshed yams are rich in iron but that is not so. The rich purple colour is caused by pigments called anthocyanins. Overall the nutritive value of yams is fairly good. Because of the high water content a lot of yam has to be eaten to provide a given amount of calories. People such as the fat diabetic and other fat people in general who must restrict their calorie intake would do well to include yams and other ground provisions and have less of the refined starches such as wheat flour and its products and rice. The greater bulk of the
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ground provisions makes those people feel full and more satisfied for a longer time. The ease with which yams are digested makes them a suitable food for young children provided meat, fish, egg or cheese are also served and additional fat is included to give the children the required calories with minimal bulk.
IRISH POTATO
potato crop for two years in a row in the 1840's. In colonial times, potatoes were introduced to North America by Irish immigrants, which is why they are sometimes called 'Irish' potatoes. More properly they should simply be called 'potatoes' or 'white potatoes' to distinguish them from sweet potatoes. Potato plants have a low-growing habit and bear white flowers with yellow stamens. They grow best in cool climates with good rainfall or irrigation such as in Maine, Idaho, Colorado, New Brunswick, Prince Edward Island, Belarus, Germany, Peru, Poland, and Russia. But they adapt readily, and producers grow them, at least on a small-scale, in non-temperate regions such as the Caribbean.
Nutrition
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Background
Potatoes originated in the Andes Mountains of Peru and Bolivia and have been cultivated for at least 2400 years. Potatoes were introduced into Europe in thesixteenth century after the conquest of Peru by the Spanish. Cultivation spread quickly throughout Europe, but the first large-scale production was in Ireland. The Irish quickly became dependent on potatoes as a staple of their diet. This dependence resulted in mass starvation and emigration when late blight, Phytophthora infestans, destroyed the Irish
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Potatoes have a high carbohydrate content and include protein, minerals (particularly potassium, calcium), and vitamins, including vitamin C. Freshly harvested potatoes retain more vitamin C than stored potatoes. New and fingerling potatoes offer the advantage that they contain fewer toxic chemicals. Such potatoes offer an excellent source of nutrition. Peeled, long-stored potatoes have less nutritional value, especially when fried, although they still have potassium and vitamin C. Potatoes also provide starch, flour, alcohol (when fermented), dextrin, and livestock fodder.
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Health Benefits
Potatoes are a very popular food source. Unfortunately, most people eat potatoes in the form of greasy French fries or potato chips, and even baked potatoes are typically loaded down with fats such as butter, sour cream, melted cheese and bacon bits. Such treatment can make even baked potatoes a potential contributor to a heart attack. But take away the extra fat and deep frying, and a baked potato is an exceptionally healthful low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer. Potatoes are a very good source of vitamin C, a good source of vitamin B6, copper, potassium, manganese, and dietary fiber. Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids, flavonoids, and caffeic acid, as well as unique tuber storage proteins, such as patatin, which exhibit activity against free radicals.
Vitamin B6 Building Your Cells
Enzymes are proteins that help chemical reactions take place, so vitamin B6 is active virtually everywhere in the body. Many of the building blocks of protein, amino acids, require B6 for their synthesis, as do the nucleic acids used in the creation of our DNA. Because amino and nucleic acids are such critical parts of new cell formation, vitamin B6 is essential for the formation of virtually all new cells in the body. Heme (the protein center of our red blood cells) and phospholipids (cell membrane components that enable messaging between cells) also depend on vitamin B6 for their creation.
Vitamin B6 Athletic Performance
B6 is also necessary for the breakdown of glycogen, the form in which sugar is stored in our muscle cells and liver, so this vitamin is a key player in athletic performance and endurance.
Vitamin B6 Brain Cell and Nervous System Activity
If only for its high concentration of vitamin B6 a cup of baked potato contains 21.0% of the daily value for this important nutrient the potato earns high marks as a health-promoting food. Vitamin B6 is involved in more than 100 enzymatic reactions.
Vitamin B6 plays numerous roles in our nervous system, many of which involve neurological (brain cell) activity. B6 is necessary for the creation of amines, messaging molecules or neurotransmitters, that the nervous system relies on to transmit messages from one nerve to the next. Some of the amine-derived neurotransmitters
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that require vitamin B6 for their production are serotonin, a lack of which is linked to depression; melatonin, the hormone needed for a good night's sleep; epinephrine and norepinephrine, hormones that help us respond to stress; and GABA, which is needed for normal brain function.
Vitamin B6 Cardiovascular and Cancer Protection
Vitamin B6 plays another critically important role in methylation, a chemical process in which methyl groups are transferred from one molecule to another. Many essential chemical events in the body are made possible by methylation, for example, genes can be switched on and turned off in this way. This is particularly important in cancer prevention since one of the genes that can be switched on and off is the tumor suppressor gene, p53. Another way that methylation helps prevent cancer is by attaching methyl groups to toxic substances to make them less toxic and encourage their elimination from the body. Methylation is also important for cardiovascular health. Methylation changes a potentially dangerous molecule called homocysteine into benign substances. Since homocysteine can directly damage blood vessel walls, greatly increasing the progression of athero16
sclerosis, high homocysteine levels are associated with a significantly increased risk for heart attack and stroke. Eating foods rich in vitamin B6 can help keep homocysteine levels low. In addition, diets high in vitamin B6-rich foods are associated with overall lower rates of heart disease, even when homocysteine levels are normal, possibly due to some of the other beneficial activities of this energetic B vitamin. A single baked potato will also provide 11.7% of the daily value for fibre, but remember the fibre in potatoes is mostly in their skin. If you want the cholesterol-lowering, colon cancer preventing, and bowel supportive effects of fibre, be sure to eat the potato's flavourful skin as well as its creamy center.
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SWEET POTATO
Background Sweet potatoes belong to the Convolvulaceae plant family. The
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Sweet potatoes are native to Central America and are one of the oldest root crops known to man. They have been consumed since pre-historic times as demonstrated by sweet potato relics that have been discovered in Peruvian caves dating back 10,000 years. In 1492, Christopher Columbus brought sweet potatoes to Europe after his first voyage to the New World. By the 16th century, they were brought to the Philippines by Spanish explorers and to Africa, India, Indonesia and southern Asia by the Portuguese. Around this same time, sweet potatoes began to be cultivated in the southern United States, where they still remain a staple food in the traditional cuisine. explain why beta-carotene and vitamin C have both been shown to be helpful for preventing these conditions. People who are prone to constipation should eat sweet potatoes frequently because the insoluble dietary fiber stimulates intestinal peristalsis and hence facilitates defecation. In Chinese medicine, sweet potatoes are believed to supplement and warm the stomach. However, it is recommended that persons who are experiencing indigestion or "heat-dampness" should not eat too much sweet potato because the result could be swelling of stomach and abdominal pain. Additionally, sweet potatoes are widely used as raw material in the pharmaceutical business for making glucose, alcohol and acetic acid.
Health Benefits
How sweet it is for your health to eat sweet potatoes? The dessertlike taste places sweet potatoes high on the acceptability list among many users and some of the latest research has shown surprising health benefits. Unique root storage proteins have been observed to have significant antioxidant effects due to the presence of beta-carotene and vitamin C, very powerful antioxidants that work in the body to eliminate free radicals. Free radicals are chemicals that damage cells and cell membranes and are associated with the development of conditions like atherosclerosis, diabetic heart disease, and colon cancer. This may
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Nutritive Value
Sweet potatoes are good contributors of traditional nutrients and are a sweet source of good nutrition. They qualify as being excellent for vitamin A (in the form of beta-carotene), very good for vitamin C and manganese, and good for copper, dietary fiber, vitamin B6, potassium and iron. One baked sweet potato (3 ounce serving) provides over 8,800 IU of vitamin A or about twice the recommended daily
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allowance, yet it contains only 141 calories making it valuable for individuals interested in controlling their weight. This nutritious complex carbohydrate food provides 42 percent of the Recommended Daily Allowance (RDA) for vitamin C, 6 percent of the RDA for calcium, 10 percent of the RDA for iron, and 8 percent of the RDA for thiamine for healthy adults. It is low in sodium and is a good source of fiber and other important vitamins and minerals. In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to all other vegetables. Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the white potato. The nutritional composition of a 100g edible portion of sweet potato (baked in skin, without salt) as compared to Irish potato (baked in skin, without salt) is as follows: Potassium plays a major role in maintaining fluid and electrolyte balance and cell integrity. Controlling potassium distribution is a high priority for the body because it affects many
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aspects of homeostasis, including a steady heartbeat. Fresh fruits and vegetables are the best sources of potassium, and sweet potatoes are among the top three richest sources, along with bananas and white potatoes. The sweet potato is a good source of dietary fiber, which lowers the risk for constipation, diverticulosis, colon and rectal cancer, heart disease, diabetes and obesity. The fiber in sweet potatoes provides a feeling of fullness and satiety, which helps to control food intake. Antioxidants play a role in the prevention of heart disease and cancer, and sweet potatoes supply plenty of the antioxidants, vitamin E and betacarotene. These substances are effective in neutralizing free radicals, which are responsible for damage to cell walls and cell structures. Vitamin E also protects against heart attack and stroke by reducing the harmful effects of low-density cholesterol and preventing blood clots. Sweet potatoes contain 30 mg (50,000 IU) of beta-carotene (vitamin A) in one cup, which is four times the RDA. Both the American Cancer Society, and the American Heart Association endorse sweet potatoes as a nutritious food helpful in the prevention of disease.
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An "Antidiabetic" Food
Nutrient Energy (Kcal) Sweet Potato 90.00
2.01 0.15 20.71 3.30 38.00 0.69 475.00 19.60 1.49 6.00 19218 0.71
Irish Potato 93.00

1.96 0.10 21.55 1.50 5.00 0.35 391.00 12.80 1.40 9.00 0.00 0.04
The sweet potato Protein (g) is considered to be Total Fat (g) an "antidiabetic" food Carbohydrate (g) because it may help Fibre (g) to stabilize blood sugar levels and Calcium (mg) reduce insulin resisIron (mg) tance, a problem Potassium (mg) caused when cells Vitamin C (mg) do not respond to the hormone insulin. Niacin (mg) Insulin is supposed Folate (mcg) to act as a key and Vitamin A (IU) unlock the cell in Vitamin E (mg) order to allow sugar to pass from the blood into the cells. Some of the blood sugar regulatory properties of sweet potato may come from the fact that sweet potatoes have a high concentration of carotenoids. Physiological levels, as well as dietary intake of carotenoids, may be inversely associated with insulin resistance and high blood sugar levels. Although more research is needed in this area, the stage seems set for sweet potatoes to have unique blood sugar controlling properties.
SWEET VS IRISH POTATO

Different foods have different effects on blood glucose. The glycaemic index is a measure
of how quickly glucose is absorbed after a person eats, how high glucose rises, and how quickly it returns to normal. A low glycaemic index is desirable and is characterized by slow absorption, a modest rise in blood glucose, and a smooth return to normal. Fast absorption, a surge in blood glucose, and an over-reaction that plunges glucose below normal are undesirable and are the result of eating foods with a high glycaemic index. This distinction is especially important for people with diabetes, whose good health is dependent upon stable blood glucose levels. As a result, getting
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enough carbohydrates without causing glucose spikes can prove challenging. Carbohydrate-containing foods are compared with glucose, which is given a GI score of 100. Carbohydrates that break down quickly during digestion have the highest glycemic indexes (GI more than 70). These high GI carbohydrates give a 'quick hit'. The blood glucose
Low GI
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response is fast and high. Carbohydrates that break down slowly release glucose gradually into the bloodstream. They have low glycemic indexes (GI less than 55). The blood glucose response is slower and flatter. The table shows the GI of some common foods and the superior value of Sweet potato, with its low GI.
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Medium GI
High GI
Apples, oranges, pears, peaches Beans and lentils Pasta (all types made from durum wheat) Sweet potato, peeled and boiled Sweetcorn Porridge Noodles All Bran, Special K, Sultana Bran
Honey Jam Shredded Wheat Weetabix Ice cream New (Irish) potatoes, peeled and boiled White basmati rice, cooked Pitta bread
Glucose White and wholemeal bread Brown rice, cooked White rice, cooked Cornflakes Baked (Irish) potato Mashed (Irish) potato
Contrary to the belief that potato should be the preferred food for diabetes the table shows that "Sweet" Potatoes has a lower GI than Irish Potatoes.
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RICE
and slender. The grains are not veryvery sticky and stay somewhat separate after cooking. Medium grain rice is shorter and is a bit stickier after cooking. Parboiled rice is steamed prior to milling to seal in the nutrients, and stabilize the starch on the surface of the grain. This process allows the grains to remain separate after cooking thus they are not sticky or mushy. Parboiled rice absorbs very little liquid after it is cooked. "Instant rice", "minute rice" or "pre-cooked rice" are almost fully cooked then dried. These varieties cook very fast and after cooking, the grains remain more separate than parboiled rice. Short grain rice is short, and very sticky, mushy and absorbent after cooking. All these varieties of milled, white or polished rice have the hull and the bran removed. Conversely, the bran is intact in whole grain, brown and wild rice thus the nutritive value is greater. The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is whiter
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Background
Rice is a staple food of the Caribbean diet. Whatever the country or island, rice is used almost every day as a standard dish with the main meal whether at midday or in the evening. Rice is cultivated in Guyana, Trinidad, Puerto Rico, Cuba, and the Dominican Republic, islands and countries with warm temperatures and abundant annual rainfall. Vast rice paddies resemble grass-filled swamps in valleys, flatlands or lowlands. Yields are used mostly for both local consump-tion and exported. Rice comes in many varieties, is versatile, nutri-tious, has many other health benefits, can be included in many diets and used by persons of various age groups.
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Varieties of Rice
There are many varieties of rice. Each type has its unique taste, appearance and texture after cooking. Long grain rice is long
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rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain a layer filled with healthsupportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients. It is important to note that parboiled rice is not brown rice, a view held by many consumers. also be used as stuffing or as a hot cereal/porridge. In the Englishspeaking Caribbean, rice is not generally used as a dessert but on some Spanish-speaking islands, such as Margarita, a delicious drink called "chica" is made and sold by vendors on bicycles with brightly painted carts. Rice is also eaten in many other countries throughout the world.
Nutritional Qualities of Rice

The perception that rice has limited nutritional value deserves clarification. To the contrary, rice contributes to the nutrition of humans, animals and other creatures. As a single food item, rice is nutritious since it contains a range of nutrients and essential nutritionrelated substances. Rice is an excellent source of complex carbohydrate, one of the energy-producing nutrients that fuels muscles with glucose for energy during activity and exercise and also feeds the brain to enhance its functioning. Carbohydrates are not normally converted to body fat, as they are the body's preferred and initial source of energy. Good nutrition is vital to everyday performance, and eating more carbohydrate-rich foods means having more energy. Rice also contains some protein, which the body needs for growth and repair of cells, tissues and muscles. As a singular food, rice is very low
Versatility of Rice
Rice is prepared in a variety of ways either as a separate dish or in combination with other ingredients to make a "one-pot meal" that includes a source of protein. Some outstanding examples are pelau in Trinidad and Tobago; cook-up in Guyana and "ital peas and rice", a favourite of Rastafarians. Vegetable rice, fried rice, Spanish rice, jeweled rice, raisin rice, Christmas rice, channa rice are some other ways that rice is prepared. Various ethnic groups in the Caribbean also have unique ways of preparing rice. Generally, accompaniments may include seafood, meats, root crops/ provisions, vegetables, legumes, vegetable or other salads. Rice can
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in dietary fat, sodium, has no cholesterol but it is a good source of B vitamins, which are essential in metabolism in the release of energy from the food we eat and help the body to work efficiently. Brown rice is a good source of dietary fiber. One cup provides 14.0% of the daily value. Our food ranking system qualifies brown rice as an excellent source of manganese and a good source of the minerals, selenium and magnesium. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. By law in the United States, fully milled and polished white rice must be "enriched" with vitamins B1, B3, and iron. However, the form of these nutrients when added back into the processed rice is not the same as in the original unprocessed version, and at least 11 lost nutrients are not replaced in any form even with rice "enrichment". Here are some of the ways in which the nutrients supplied by brown rice can make an important difference with your health: Manganese Energy Production Plus Antioxidant Protection One cup of brown rice will provide 88.0% of the daily value for manganese. This trace mineral helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system, and in the production of cholesterol, which is used by the body to produce sex hormones. Manganese is also a critical component of a very important antioxidant enzyme called superoxide dismutase (SOD) that is found exclusively inside the body's mitochondria (the oxygen-based energy factories inside most of our cells) where it provides protection against damage from the free radicals produced during energy production. Magnesium A cup of brown rice contributes 21.0% of the daily value for magnesium. This mineral has been shown to be helpful for reducing the severity of asthma, lowering high blood pressure, reducing the frequency of migraine headaches and reducing the risk of heart attack and stroke.
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Other Nutritional Qualities
Rice contains no additives or preservatives, making it an excellent inclusion in a healthy and balanced diet. Rice also contains resistant starch, which is the starch that reaches the bowel undigested. This encourages the growth of beneficial bacteria, keeping the bowel healthy.
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Overall, the nutritional value* of rice is as follows:

Rice (100 g/3.5 ozs) Kcal CHO (g) Dietary Fibre (g) Pro (g)
have dramatically different effects on blood sugar levels. The

Fat (g) Sod. (mg) Pot. (mg) Thia (mg) Ribo (mg) Nia (mg) Fe (mg)
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Brown, raw (long grain) Parboiled Enriched, long grain White
370
77.2
3.5
8.0
3.0
223
.40
.10
5.1
1.5
371 365
81.7 80.0
1.8 1.0
6.8 7.1
0.6 0.7
5 5
120 115
.60 .58
.07 .05
3.6 4.2
3.6 4.3
366
80.1
6.0
1.4
76
.14
.02
2.6
0.4
CFNI, Food Composition Tables for Use in the English-Speaking Caribbean (CFNI, 1995), pp 3-4.
Dietary Uses
As a cereal-based food item, rice is an excellent choice that can be included as part of a balanced normal or modified/therapeutic diet for any age group from 6 months onward. Since it is less likely to be allergenic, it is often recommended as the first cereal food for feeding infants. It is particularly useful for persons who are unable to tolerate gluten, a protein found in wheat, barley, rye, oats and triticale. Since it is low in fat and sodium, and cholesterol free, it is an excellent food to include in a sodium and/or cholesterol lowering diet and can also be used in controlled amounts by persons desirous of controlling their weight. Brown rice contains a small amount of rice bran oil. Worldwide, research has shown that different carbohydrate foods
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Glycaemic Index (GI) is a scale from 1-100 that was developed as a means of classifying the glucose raising potential of carbohydrate foods relative to glucose, quantifying the glycaemic response (changes in blood glucose levels following ingestion of a carbohydrate load) to carbohydrate loads by comparing it to a standard food such as white bread or glucose. Carbohydrate foods that break down quickly during digestion and have rapid rates of absorption and release of glucose in the blood have the highest GI factors. Carbohydrates which break down slowly, releasing glucose gradually into the bloodstream have lower GI factors. Eating highsugar, or high-starch containing foods (such as rice), temporarily raise blood sugar and insulin levels. Many starchy foods have a
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glycaemic index similar to sucrose (table sugar). The glycaemic index of brown rice is 50; parboiled rice is 47 and white rice is 69. People who eat large amounts of high-glycaemic index foods (such as white rice) have been reported to be at increased risk of Type 2 diabetes. On the other hand, eating a diet high in carbohydrate-rich foods that have lower glycaemic indexes (such as brown rice as opposed to white rice), is less likely to increase the risk of Type 2 diabetes. Other Dietary Benefits Soluble dietary fibre in brown rice has been shown to reduce high cholesterol levels, a plus against the development of atherosclerosis. Soluble fibre also helps to keep blood sugar levels under control, so brown rice is an excellent grain choice for people living with diabetes. Insoluble dietary fibre is essential for healthy bowel function. Fibre in brown rice can also help to protect against colon cancer because fibre binds to cancer-causing chemicals, keeping them away from the cells lining the colon. Additionally, it helps to normalize bowel function, reducing constipation or diarrhoea in persons experiencing irritable bowel syndrome.
Health Benefits of Brown Rice

Women Who Eat Whole Grains Weigh Less A published study (Liu 2003) underscores the importance of choosing whole grains such as brown rice rather than refined grain, i.e., white rice, to maintain a healthy body weight. In this Harvard Medical School/Brigham and Women's Hospital study, which collected data on 74,091 female nurses aged 38-63 years over a 12 year period, weight gain was inversely associated with the intake of high-fibre, whole-grain foods but positively related to the intake of refined-grain foods. Not only did women who consumed more whole grains consistently weigh less than those who ate less of these fibre-rich foods, but those consuming the most dietary fibre from whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains. Prevent Cancer with the Fibre and Selenium in Brown Rice
For people worried about colon cancer risk, brown rice packs a double punch by being a concentrated source of the fibre needed to minimize the amount of time cancer-causing substances spend in contact with colon cells,
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and being a very good source of selenium, a trace mineral that has been shown to substantially reduce the risk of colon cancer. In addition to supplying 14.0% of the daily value for fibre, a cup of cooked brown rice provides 27.3% of the daily value for selenium. Selenium is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems, and immune function. Accumulated evidence from prospective studies, intervention trials and studies on animal models of cancer has suggested a strong inverse correlation between selenium intake and cancer incidence. Several mechanisms have been suggested to explain the cancer-preventive activities of selenium. Selenium has been shown to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells, and to induce their apoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells. In addition, selenium is incorporated at the active site of many proteins, including glutathione peroxidase, which is particularly important for cancer protection. One of the body's most powerful antioxidant enzymes, glutathione peroxidase is used in the liver to detoxify a wide range of potentially harmful molecules. When levels of glutathione peroxi26
dase are too low, these toxic molecules are not disarmed and wreak havoc on any cells with which they come in contact, damaging their cellular DNA and promoting the development of cancer cells. Not only does selenium play a critical role in cancer prevention as a cofactor of glutathione peroxidase, selenium also works with vitamin E in numerous other vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in the prevention not only of cancer, but also of heart disease, and for decreasing the symptoms of asthma and the pain and inflammation of rheumatoid arthritis. Reduce Your Risk of Metabolic Syndrome First we were told, "Don't eat fat, and you'll stay trim." Following this advice, obesity rates have been increasing to alarming proportions. We've also been told by the food gurus, "Eating fat is fine. Shun carbohydrates to stay slim". Nutrition and dietetics professionals are convinced that neither piece of dietary advice is complete, accurate or likely to help individuals stay slim or healthy. Just as different kinds of fats have different effects in our bodies (e.g., saturated and trans fats are linked to increased risk for cardiovascular disease while omega3 fats decrease cardiovascular
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disease risk), some carbohydrates, such as whole grains, are healthful while others, such as refined grains and the foods made from them, are not. Refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of Type 2 diabetes) and the metabolic syndrome (a strong predictor of both Type 2 diabetes and cardiovascular disease), while eating more whole grain foods is shown to be protective. Common features of the metabolic syndrome include visceral obesity (the "apple shaped" body), low levels of protective HDL cholesterol, high triglycerides, and high blood pressure. In one of the most recent studies (McKeown 2004) researchers who analyzed data on 2,834 participants in the Framingham Offspring Study, found that the prevalence of both insulin resistance and the metabolic syndrome was significantly lower among those eating the most cereal fibre from whole grains compared to those eating the least. Prevalence of the metabolic syndrome was 38% lower among those with the highest intake of fibre from whole grains. Conversely, study subjects whose diets had the highest glycaemic index and glycaemic load, both of which are typically low in whole foods and high in processed refined foods, were 141% more likely to have the metabolic syndrome compared to those whose diets had the lowest glycaemic index and glycaemic load. The researchers concluded, "Given that both a high cereal fiber content and lower glycaemic index are attributes of wholegrain foods, recommendation to increase wholegrain intake may reduce the risk of developing the metabolic syndrome." Therefore, a way of eating that relies on the healthiest foods from all the food groups: the whole foods that contain the healthiest fats, carbohydrates and proteins, is the most effective, intelligent, and most enjoyable way to not only lower your risk of developing the metabolic syndrome, but to stay slim, vital and attractive throughout a long and healthy life.
Tune Down and Bone Up on Brown Rice Magnesium, another nutrient for which brown rice is a good source, is helpful for reducing the severity of asthma, lowering high blood pressure, reducing the frequency of migraine headaches, and reducing the risk of heart attack and stroke. How does magnesium accomplish all this? Magnesium helps regulate nerve and muscle tone by balancing the action of calcium. In many nerve cells, magnesium serves as
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nature's own calcium channel blocker, preventing calcium from rushing into the nerve cell and activating the nerve. By blocking calcium's entry, magnesium keeps our nerves (and the blood vessels and muscles they enervate) relaxed. If our diet provides us with too little magnesium, however, calcium can gain free entry, and nerve cells can become over activated, sending too many messages and causing excessive contraction. Insufficient magnesium can thus contribute to high blood pressure, muscle spasms (including spasms of the heart muscle or the spasms of the airways symptomatic of asthma), and migraine headaches, as well as muscle cramps, tension, soreness and fatigue. Magnesium also has other health benefits. Along with calcium, it is necessary for healthy surface of the bone where it is stored for the body to draw upon as needed. Brown rice helps to keep those storage sites replenished and ready to meet the body's needs. In addition to the niacin it supplies, brown rice may also help raise blood levels of nitric oxide, a small molecule known to improve blood vessel dilation and to inhibit oxidative (free radical) damage of cholesterol and the adhesion of white cells to the vascular wall (two important steps in the development of atherosclerotic plaques). It is also suggested that diets high in rice protein can help protect against atherosclerosis by increasing blood levels of nitric oxide.
Help Prevent Gallstones Cajanus Vol 39, No.1, 2006
bones. About two-thirds of the magnesium in the human body is found in our bones. Some help to give bones their physical structure, while the rest is found on the
Eating foods high in insoluble fibre, such as brown rice, can help women avoid gallstones. It was found that women consuming the most fibre overall (both soluble and insoluble) had a 13% lower risk of developing gallstones com-pared to women consuming the fewest fibrerich foods. Those eating the most foods rich in insoluble fibre gained even more protection against gall-stones: a 17% lower risk compared to women eating the least. The protection was dose-related; a 5 gram increase in insoluble fibre intake dropped risk 10%.
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How do foods rich in insoluble fibre help prevent gallstones? Researchers think insoluble fibre not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats). Abundant not just in brown rice but all whole grains, insoluble fibre is also found in nuts and the edible skin of fruits and vegetables including tomatoes, cucumbers, many squash, apples, berries, and pears. In addition, beans provide insoluble as well as soluble fibre.
LEGUMES
Background
Legumes is the term used to identify plants that grow as a vine or bush bearing pods with one or more edible seeds. For example green beans are pods and lima beans are the seeds. The pods dehisce (split open) at both sutures (dorsal and ventral) and this influences the likelihood of shattering during harvesting. The pods vary in size, color and shape. Legumes are classified as beans (Phaseolus), peas/edible seeds and lentils (Lens). This grouping may also include peanuts (Arachis), soy beans, alfalfa and clover. The legume family is known as Fabaceae or Leguminosae (the pea family) and is a very large family of plants of about 16.000 species known worldwide. Most of these are distinguished by their seed-bearing pods. Substances in their roots enrich the soil with nitrogen thus rotation with grains is a strategy that is still used by modern agriculturalists.
REFERENCES
1. Liu, S., Willett, W.C., Manson, J.E., Hu, F.B., Rosner, B., Colditz, G. Relation between changes in intakes of dietary fibre and grain prodults and changes in weight and development of obesity among middleaged women. American Journal of Clinical Nutrition 2003: 78 920-7. 2. McKeown, N.M., Saltzman, E., Meigs, J.B., Wilson, P.W.F., Liu, S., Jacques, P.F. Carbohydrate nutrition, Insulin resistance and the prevalence of the Metabolic Syndromein the Framingham Offspring Cohort. Diabetes Care 2004, Vol 27, 538-546.
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Legumes are widespread on all habitable continents and have been in cultivation for thousands of years in tropical and temperate climates. Along with the early grains, legumes were among the first crops cultivated. This dates back to the Bronze Age when beans were discovered in the tombs of the Pharaohs and Aztecs. The ancient Egyptians considered beans to be an emblem of life and had temples dedicated to them. Later, the Greeks and Romans used them in festivals to worship their gods. The four most distinguished Roman families were named after beans: Fabius (fava bean), Lentulus (lentil), Piso (pea), and Cicero (chickpea). The American Indians grew and ate a variety of beans, and from the very beginning, beans were carried back and forth, traded and planted as explorers and nomads wondered the earth. In the Middle Ages beans was one of the primary foods of the peasants of Europe and in more recent times because of their great storage ability, beans were a primary food for sailors thus giving rise to the Navy bean. pigeon/gungo peas, lentils, chick peas/channa, red/kidney beans, black-eyed peas, split peas, lima beans and soy beans. These and others are depicted in the following table that also highlights some characteristics and uses.
Nutrient Value
Legumes rank second only to cereals in providing calories and protein for the world's population. They provide about the same number of calories per unit of weight as cereals but about 2 to 4 times more protein. Legumes are the best source of concentrated protein in the plant kingdom and are close to animal meat in quality. They contain many of the essential amino acids and can complement the deficiencies of cereal protein. Consequently combining these two types of food provide a complete amino acid mix than either group alone. Soybeans are unique among beans because they contain all of the amino acids needed to make a complete protein, just like meat. Soybeans provide about 30% to 50% protein and have a higher protein content than lean beef. At a small fraction of the cost of meat protein, one cup of cooked beans provides 17% to 31% protein averaging about 25% of the daily requirement for amino acids. During the lean years of the Great Depression, beans were tagged
Legumes in the Caribbean

A variety of legumes is available in the Caribbean and along with nuts, this is the title of one of the Caribbean Six Food groups. Some commonly used legumes in the Caribbean are
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poor mans meat because they were an inexpensive and excellent source of protein. In addition to being high in protein, legumes are rich in iron, magnesium, calcium and potassium. One cup cooked beans contains more potassium than 1 banana, and 1 cup has more calcium and iron than 3 ounces of cooked meat. Beans are low in fat. Legumes are a good source of vitamins: niacin, thiamin, riboflavin, B6, and folate. The seeds of many legumes are rich in edible oils, gums, complex carbohydrates and fiber.
Legumes Commonly Used in the Caribbean

NAME PHOTO CHARACTERISTICS AND USES
Black Eyed Peas
A good aroma, creamy texture and distinctive flavor. These dries peas are characterized by a small black eye and they are really a type of pea originally from Africa. No pre -soaking needed, they are ea sily digested. Traditionally served as a side dish or combined with rice. Celebrate New Years with black eye peas and rice flavoured with some coconut milk. A large, kidney -shaped bean with a subtle sweet flavor and soft texture that keep their shape during cooking. Used alone as a side dish, in soups, added to rice (a Jamaican favourite), or in salads. Channa or chickpeas are the most widely consumed legume in the world. Originating in the Middle East, they have a firm texture with a flavor somewhere between chestnuts and walnuts. These round beans are high in fat, keep their unique shape when cooked, and they are usually pale yellow in color, but they can also be found in red, black , and brown. The pale yellow variety is common to the Caribbean. Mild and sweet flavor with good protein and iron. Can be served as a side dish either boiled or curried and seasoned or added to doubles, roti, salads, soups, and pasta dishes. Channa can also be fried dry and used as a snack.
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Kidney, Rajma, Mexican Bean
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Channa, Chickpeas, Garbonzo beans
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NAME
Pigeon Peas, Cajanus Cajan
PHOTO
CHARACTERISTICS AND USES

Available in its dried form all year round but is delicious fresh; the pea ranges from red to white, from brown to black important to Caribbean cuisines; a versatile food, can be cooked like other legumes.
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Peas, Split Green & Yellow
Yellow peas are milder than green, both have a grainy texture and do not hold their shape. Great for soups, puree half of the cooked peas for a creamier texture.
Green Split Peas Yellow split peas are more frequently used in the Caribbean in a variety of ways. Particularly among ethnic East Indians, it is ground into a powder and folded into the loyah to make dhalpuri roti, a favourite in the Region among all ethnic groups. Yellow Split Peas Lentils, Green, French, Spanish Brown, Dhal Lentils, Black Beluga Lentils Colors Range From Green, Brown, White, Yellow, Red, Coral, Black. Very versatile Lentils have a mild, often earthy flavor, and they're best if cooked with assertive flavorings or other foods in combination with robust, zesty sauces. Unlike dried beans and pe as, there's no need to soak them. The most delicate lentils are the peppery French green lentils. Lentils are rich in protein, carbo hydrates, fiber, and low in fat. Before cooking, always rinse lentils and pick out stones and other debris. Red Lentils The mild brown lentils are the most common variety used in the Caribbean. They hold their shape well after cooking. This is a versatile bean that can be prepared alone, converted into pat , loaf, balls; used in soups, added to rice and used in many other ways.
French
Spanish Brown Lentils
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NAME
Lima Beans, Madagascar Bean
PHOTO
CHARACTERISTICS AND USES

Large beans with a buttery flavor and starchy texture. Caution: loose, large skins can clog pressure cookers. Great for hearty soups and stews with vegetables. Use caution when pressure cooking because of the loose skins. Always use oil with these bean and place the rack on TOP of the beans to help keep loose skins from floating up.
Pinto
Pintos are medium ovals with an earthy flavor and powdery texture. They tend to be mushier when cooked than pink or red beans. Their dappled, bicolor appearance changes to brown when cooked. A favorite for Mexican dishes and a good substitute for kidney/red beans. They come in two kinds, beige and black. Sweet, nutty flavor, and touted for health benefits, thes e beans are hard to digest, and they are the hardest of all dried beans. Soak over night in the refrigerator. Huge, substantial beans with tough outer skin. Peel off skins after soaking. Creamy texture; nutty, sweet earthy flavor. Use in soups, or pure into pat like hummus with rosemary, olive oil, garlic, lemon and fresh herbs. Try with blanched cauliflower pieces , vinegar, olive oil, chopped red onion, olive oil and balsamic vinegar. Use caution when pressure cooking because of the loose skins. Always use oil with these beans and place the rack on TOP of the beans to help keep loose skins from floating up. These beans were named for their large role in the diet aboard U.S. Navy ships during the late 19th Century. Small white ovals; mi ld flavor with powdery texture. Makes great soup, chowders, and bean pot recipes.
Soy, Soya Beans: Beige Or Black
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Fava, Broad Bean, Butterbean, Windsor Bean, English Bean
Navy, Yankee Bean, Pearl Haricot, Boston Navy Bean
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Health Benefits
Being of plant origin, legumes are cholesterol-free. Their soluble fiber(guar gum) content aids in reducing serum cholesterol thus lowering one's risk of heart disease. Fiber also reduced one's risk of developing Type 2 diabetes and affords some measure of blood sugar control because legumes are low glycemic index foods. Legumes are also associated with reducing risk of some types of cancer specifically colon cancer. The presence of phytochemicals (isoflavones) has been identified as the link between diabetes and cancer. Beans have been noted for their 'antiaging' properties due to antioxidants found in the seed coat. There are eight flavonoids in the outer bean layer, six of which are particularly strong antioxidants. New research is suggesting that that beans have a perfect nutrient base for people interested in weight loss.
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with flatulence-producing enzymes that may make acceptance undesirable, However, this can be addressed during pre-preparation and even preparation. Foods high in purines contribute to raising uric acid levels in the
body and could aggravate gout. Restricting purine intake can reduce the risk of discomfort in person who are susceptible to gout. Foods high in purines include protein-rich foods such as dried peas and beans. Irritable bowel syndrome is another condition for which the intake of beans is limited along with other possible offending foods.
Preparation
Legume seeds can be eaten fresh, sprouted, dried, ground into flour or prepared in many other ways. However, soy beans cannot be consumed raw due to the presence of a trypsin inhibitor but they can be consumed in many other ways. When cooked, the trypsin inhibitor is deactivated. It is strongly recommended to combine legumes with grains to complement the amino acids that are deficient in grains thus providing
Health Concerns
Some beans, for example broad or fava beans(Vicia faba) contain alkaloids that are associated with a disease called favism. Suscep-tible individualscan develop hemolytic anemia (bursting of red blood cells) due to an enzyme deficiency that is aggravated by the presence of alkaloids in the bean. Although not as critical as favism, peas and beans are loaded
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complete protein. Although many legumes are available in canned form with added sodium, there is a greater yield and more value for money when the dried form is used. One pound/2 cups equals 4 to 5 cups cooked. If dried legumes are used often, it is wise to invest in a pressure cooker. This will save time and control other utility costs. As a general rule, beans should be soaked before cooking. Changing the water periodically, rinsing after soaking and using fresh water for cooking is recommended to help reduce the indigestible complex sugars that create gas in the intestines. Some of the indigestible complex sugars are absorbed in the water. It also helps to cook the beans well (not necessarily mushy) until they can be easily mashed with a fork. Adding 1-2 tablespoons of fat (cooking oils, butter, margarine) helps to minimize foaming. Use pureed beans as the basis for dips, spreads and sandwich fillings. Replace eggs in baking recipes with 1 tablespoon of soy flour and 2 tablespoons of water, for each egg. Snack on a handful of channa or split peas rather than on chips or similar products. Use tofu in place of half the ground beef for meatloaf or tacos. Add channa or other canned beans to your salad. If you typically buy a salad at work and no beans are available, then you can bring some beans from home. If you are unable to find a particular type of legume in the supermarket, grocery, corner shop or market, you can easily substitute one type of legume for another. For example, pinto and black beans are good substitutes for red kidney beans. Lima beans and navy beans are easily interchangeable. Experiment with what types of legumes you like best in your recipes to make your meals and snacks both nutritious and interesting. Some persons may have difficulty tolerating legumes. Should this be the case, it is advisable to add them gradually especially if they are new additions to the diet. With regular intake, the body will adapt to them thus enabling better digestion. Thereafter, slowly increase the intake over time to amount that proves to be comfortable.
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Add More Legumes to your Diet Legumes can be used to improve the protein quantity and quality of the diet. Expensive animal protein foods may be extended with the addition of legumes. Consider these ways to incorporate legumes into your meals and snacks: Prepare soups, stews and casseroles that include legumes. Stir-fry extra-firm or firm tofu rather than meat. Freezing and then thawing tofu before use, gives it a firmer, chewier texture.
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NUTS AND SEEDS

Background
Nuts come in a variety of shapes and sizes. Most nuts come from the seeds or dried fruits of trees and have an outer shell that both protects the nut and keeps the healthy fats inside the nut from spoiling. Tree nuts such as almonds, brazils, cashews, hazelnuts, macadamias, pecans, pistachios and walnuts are included in many ethnic and cultural cuisines. They provide rich flavours that complement many herbs, spices, fruits, vegetables, cheese or meat. Though somewhat seasonal, all nuts are available in the Caribbean with some of them being available perennially and are thus used frequently. After being picked, most nuts are dried to improve flavour, add more crunch to their texture and preserve them. At this stage they are considered to be raw. There-after, marketing begins to provide consumers with shelled or unshelled, salted or unsalted, roasted, sprouted, candied or spiced. Packaging varies from bulk to individual serving sizes. Raw (or unroasted) nuts: are fairly nutritious, have no added fat and often bland. Raw nuts contain enzyme inhibitors which help to protect the seed, keep it from germinating too early and dying off. These enzyme inhibitors can neutralize the enzymes the body uses to control inflammation and aid in digestion. Eating nuts with
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these enzyme inhibitors can cause the pancreas to swell. Fortunately, there are two ways to destroy these enzyme inhibitors, namely roasting, and sprouting. These processes keep the beneficial enzymes intact. Roasted nuts: are more flavourful than raw nuts but they contain added oils and possibly other ingredients. Nuts can be roasted either with or without added oil. Roasting destroys much of the Vitamin B, particularly vitamin B1 (thiamine) content. Dry-roasted nuts contain less fat than nuts roasted in oil. In fact, roasting nuts in oil is similar to deep frying. Roasted nuts are often heavily salted and almost always have other ingredients added to them such as sugar, corn syrup, MSG, preservatives, and other additives. Because of the high fat content, some individuals may experience difficulty digesting roasted nuts. Cashew Nuts: come from the kidneyshaped end of an almost pear-shaped yellowish or reddish fruit that grows abundantly in some of the Caribbean countries. Of all the
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nuts, cashews contain the greatest amount of copper, an essential component for many enzyme activities. Copper helps the body to: use iron; eliminate free radicals; develop bone and tissue; produce melanin; produce energy; keep blood vessels, bones and joints flexible. Copper is also associated with helping to: prevent heart disease; maintain healthy skin and hair colour; alleviate rheumatoid arthritis-related inflammation; encourage bone health and prevent osteoporosis. Cashew nuts also contain magnesium, the mineral that works with calcium to create strong and healthy bones. Magnesium deficiency is associated with contributing to high blood pressure, muscle spasms, migraines, muscle cramps, tension, and fatigue. After roasting, cashew nuts can be eaten as is or they can be added to salads, vegetables or combined with other foods of one's choice. Almonds: Almond trees are thought to have originated in western Asia and North Africa. Today, almonds are grown in countries around the Mediterranean Sea and in California. They are available year-round and have a buttery flavour that complements many foods. Unlike most nuts, almonds come from the fruit of the almond tree. A relative of the peach tree, the almond tree bears a fruit similar to a peach, and the pit of that fruit is actually the almond nut. Nutritional Contribution of Nuts
Nuts are rich in dietary fat as well as other nutrients. However, in assessing their nutritional value, the overall fat content, although unsaturated, must be considered. Nuts contain up to 85% unsaturated fats similar to those found in avocados and olive oil. These good, monounsaturated fats have been found to not only help lower cholesterol levels, but they may also reduce the risk of heart disease.
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All of the evidence for nuts has prompted the U.S. Food and Drug Administration (FDA) to take the unprecedented step of allowing a qualified health claim in 2003. The claim reads: "Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." Nuts, particularly walnuts, contain powerful omega-3 fatty acids which are thought to be effective in fighting heart disease, arthritis, and other inflammatory diseases. Nuts are a good source of B vitamins, particularly thiamine, riboflavin, and niacin. These nutrients help to boost energy production and promote healthy cell reproduction. However, the process of roasting nuts will inherently destroy most nutrients, especially thiamine, while raw and sprouted nuts retain thiamine. Nuts are valuable sources of vitamin E, and in addition to helping the body to effectively use some nutrients, they may help protect against the damaging effects of free radicals. Vitamin K is important to help with clotting of blood and prevent excessive bleeding following an injury. While friendly bacteria in the intestines produce much of the vitamin K needed by the body, about 20% of it should be obtained from food such as nuts.
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Although there are some unanswered questions about the exact health benefits of vitamin E, studies have shown that vitamin E may reduce heart disease, protect against some cancers, slow the progression of Alzheimer's disease, and help to slow macular degeneration. Other studies have contradicted these findings. Even the effectiveness of vitamin E supplements has been called into question. Perhaps the best explanation is that vitamin E helps ensure that the body is not deficient in important nutrients like vitamins A, K, and the mineral selenium. Nutritionally rich almonds contain more calcium than any other nut, and have the highest dietary fibre of any nut or seed (more than 3 grams per ounce). In addition, almonds contain 40% of the Recommended Daily Value (RDA) of Vitamin E, are low in fat, high in protein, and are known as the most nutritionally wellrounded nut. More than 65% of monounsaturated fat, the same fats found in avocado and olive oil, can be found in almonds. These healthy fats have been found to help lower LDL "bad" cholesterol and may help reduce the risk of heart disease. It is easy to add almonds to your diet: add to salads, vegetables, yogurt, rice, and fruit.
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Minerals Copper: Although copper is the third most abundant trace mineral in the body, most persons do not consume enough of it because some particularly rich sources, such as liver and oysters, are not commonly eaten. However, nuts are an excellent source of copper and may help replenish low levels. Iron: The World Health Organization considers iron deficiency to be the number one nutritional disorder in the world. As reported in the Journal of Nutrition, it is estimated that as many as 80% of the world's population may be iron deficient. Iron helps transport oxygen to cells throughout the body and regulates cell growth and differentiation. Haeme iron comes from meat, fish, and poultry (MFP) and is better absorbed than nonhaeme iron which comes from beans and nuts. However, most dietary iron is nonhaeme iron. Incorporating nuts, and especially cashews, into a healthy diet provides a good source of dietary iron. Magnesium: As the fourth most abundant mineral in the body, magnesium aids in more than 300 biochemical reactions in the body. It may help: Maintain normal muscle and nerve function. Keep heart rhythm steady. Support a healthy immune system. Keep bones strong. Regulate blood sugar levels. Promote normal blood pressure. Metabolize energy and synthesize protein. Some evidence suggests that magnesium may help regulate blood pressure, reduce the risk of heart disease, metabolize carbohydrates, influence the release of insulin, and protect against osteoporosis. Nuts and seeds, particularly cashews, offer a rich source of magnesium. Eating nuts, along with a variety of legumes, whole grains, and vegetables helps to meet daily dietary needs for magnesium. Some individuals with chronic conditions may be deficient in this critical mineral. Phosphorus: This is the second most abundant mineral. It is involved in nearly every biological or cellular function in the body. Phosphorous plays an important role in transforming carbohydrates, proteins, and fats into fuel. It strengthens cell walls, and helps transport nutrients and various hormones throughout the body. Phosphorous also helps maintain the body's pH level. Most people obtain sufficient amounts of phosphorous from their diets. Nuts are good sources of phosphorous. Deficiencies, though rare, can be found in persons who
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antacids containing aluminum. Research has shown that many people could experience a significant loss of phosphorous following injury from severe burns. Potassium: is the third most abundant mineral in the body. Potassium helps regulate blood pressure and muscle contraction, and to keep nerves, kidneys, and a host of other body processes work-ing properly. Potassium also helps convert glucose into energy that can be stored and released as needed. Some studies show that a potassium-rich diet may also help to protect against heart disease and stroke, regulate heartbeat, reduce heart rhythm abnormalities, and prevent kidney stones. Potassium deficiencies are rare because this mineral is widely available in commonly eaten foods such as bananas, orange juice, potatoes, and nuts. Pistachios are an especially good source. Selenium: is a trace mineral essential to good health. Selenium combines with protein to create important antioxidants that not only help to prevent cell damage from free radicals, which may contribute to some chronic conditions, but they help regulate thyroid function and play a role in the immune system. Selenium content in food depends on the selenium content of the soil where plants are grown or animals are raised. Selenium can also be found in some meats and seafood.
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Animals that eat grains or plants that were grown in selenium-rich soil have higher levels of selenium in their muscle. Zinc: is found in almost every cell in the body. Zinc stimulates about 100 enzymes which promote biochemical reactions to help: Support a healthy immune system Heal wounds Facilitate tasting and smelling Synthesize DNA Support normal growth and development during pregnancy, childhood, and adolescence.
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Even moderate zinc deficiencies can affect immune function because normal levels of zinc are required to activate the white blood cells to fight infection. Studies suggest that taking more than the normal level of zinc does not provide any added infection-fighting benefit. Evidence for the "zinc link" in treating symptoms of the common cold has been mixed. However, it's clear that zinc is essential to the body. Although oysters contain the most zinc, other foods, including nuts, are excellent sources.
Amino Acids As the building blocks of protein, amino acids help make neurotransmitters, produce hormones, activate bodily functions, produce some body fluids, and
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repair organs, glands, muscles, tendons, ligaments, skin, hair, and nails. Only 20 of the approximately 80 amino acids are necessary for proper growth and function. The essential amino acids: histidine, isoleucine, leucine, lysine, methionine, cystine, phenylalanine, tyrosine, threonine, tryptophan, and valine, must come from foods or supplements. The body can manufacture non-essential amino acids. Low-protein vegan and vegetarian diets most often cause an amino acid deficiency. However, some amino acid deficiencies can occur from trauma, infection, side effects of medication, stress, aging, and chemical imbalances. Incorporating nuts into the average diet provides a good source of amino acids. However for vegan and other vegetarians who are at a greater risk for an amino acid deficiency, eating nuts is critical. decrease food intake throughout the day.
NUTS AND SEEDS

Seeds may look small, but they arte nutrient-dense. Each morsel is crammed with a winning combination of hard-to-get nutrients, including plant protein, zinc, iron, copper, selenium, calcium, magnesium, vitamin E, and B vitamins. Seeds promote good health in multiple ways, by helping to lower cholesterol, stabilize blood sugars, reduce risk for colon cancer and improve bowel health. Each variety of seed contains a unique mix of nutrients and phyto-chemicals to promote health and fight disease. Some popular seeds are pumpkin, sesame, sunflower, flaxseed and poppy. Pumpkin Seeds: have a sweet and nutty flavour. They were
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Weight Management
According to the International Journal of Obesity, study participants who ate 3 ounces of almonds a day lost more weight than participants who ate the same number of calories from a diet high in complex carbohydrates. Researchers theorized that snacking on natural and nutritionally dense nuts may leave a feeling of fullness for a longer period of time. This "fullness" may help to
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valued in Native American diets, both for their nutritional and medicinal properties. They're also known as pepitas ("little seeds" in Spanish), and are often found in many traditional Mexican dishes.
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Pumpkin seeds are rich sources of many minerals including manganese, magnesium, phosphorus, zinc, and more. These minerals may help protect men's bones from osteoporotic fracture. There's increasing evidence that pumpkin seeds also promote prostate health because they contain a phytochemical called cucurbitacin, which reduces the risk of prostate cancer. Pumpkin seeds can easily be added to sauted vegetables, salads, dressings, cereals, burgers, and more. Pumpkin seeds can also be roasted right from the pumpkin for snacking. In addition, preliminary studies have shown that pumpkin seeds compare favorably to the antiinflammatory drug indomethacin in reducing inflammatory symptoms without the side effects of the drug. Sesame Seeds: are a source of two phytochemicals, sesamin and sesamolin that can help with lowering cholesterol and preventing high blood pressure. Sesame seeds are a very good source of calcium and magnesium. Sunflower Seeds: contain a potent antioxidant team of selenium and vitamin E to fight cancer and heart disease. Flaxseeds: are an exceptionally rich source of essential omega-3 fatty acids to fight the signs of aging, reduce inflammation and prevent heart disease and cancer.
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Poppy seeds: are a source of calcium and magnesium to prevent high blood pressure and osteoporosis.
PEANUTS
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Peanuts grow on small bushes unlike most other nuts which grow on trees. They are technically not nuts. They are considered part of the legume family. Peanuts are highly nutritious seeds. They have a good balance of amino acids providing about 25% to 30% protein; many minerals such as iron, magnesium, phosphorus, zinc and copper; more B-vitamins, except B12, than most nuts and fiber. Although they are relatively high in fat, most of it is mono-unsaturated, the healthier type of fat. A common by-product is peanut oil which can be used in cooking or added to many commercial products. Because peanuts are high in fat, they need to be stored in a cool, dry place in an airtight container, or refrigerated to prevent rancidity. Peanuts are
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available shelled or unshelled, and are often roasted and salted. They are ideal for snacking but should be consumed in moderation because of the fat content. Additionally, they can be added to salads, stir-fried dishes or can be processed into commercial or home-made peanut butter.
Health Benefits for Nuts and Seeds
vegetable oils, is linked to a decreased risk.
High Cholesterol
Research consistently shows that people who frequently eat nuts have a dramatically reduced risk of heart disease at least in part because nut consumption lowers cholesterol levels. Of nuts commonly consumed, almonds and walnuts may be most effective at lowering cholesterol. Macadamia nuts have
Pistachios
Heart Attack Dietary fat intake affects heart

Almonds Walnuts
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Hazelnuts
Macadamia
disease risk. Eating foods high in saturated fat (e.g., meat and dairy fat) and trans fatty acids (e.g., margarine, hydrogenated vegetable oils, and many processed foods containing hydrogenated vegetable oils) is directly associated with many non-fatal heart attacks and deaths from coronary heart disease. Consuming foods high in monounsaturated and polyunsaturated fats, as found in nuts and most
been less beneficial in most studies. Nevertheless, some studies have found a cholesterol-lowering effect from macadamia nuts. Hazelnuts and pistachio nuts have also been reported to help lower cholesterol. Nuts contain many factors that could be responsible for protection against heart disease, including fiber, vitamin E, alphalinolenic acid (found primarily in walnuts), oleic acid, magnesium, potassium, and
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arginine. Therefore, exactly how nuts lower cholesterol or lower the risk of heart disease remains somewhat unclear. Some researchers believe that nuts may not be directly protective. Rather, people who consume a large amount of nuts are likely not to be simultaneously eating eggs, dairy, or trans fatty acids from margarine and processed food, the avoidance of which could reduce cholesterol levels and the risk of heart disease. Nonetheless, the remarkable consistency of research outcomes strongly suggest that nuts help protect against heart disease. Although nuts are loaded with calories, a preliminary trial surprisingly reported that adding hundreds of calories per day from nuts for six months did not increase body weight in humans, outcome supported by other reports. Even when increasing nut consumption led to weight gain, the amount of added weight has been remarkably less than would be expected given the number of calories added to the diet.
Health Concerns About Nuts
Allergies As a group, nuts have been identified as common allergens and are consequently eliminated from the diet of persons for whom these are offending foods. Cold Sores The herpes simplex virus has a high requirement for the amino acid, arginine. On the other hand, the amino acid lysine inhibits viral replication. Therefore, a diet that is low in arginine and high in lysine might help prevent the herpes simplex virus from replicating. A number of studies have shown that increasing lysine intake can reduce the recurrence rate of cold sores. Although people with herpes simplex infections reportedly consume about the same amount of arginine and lysine in their diet as do people without cold sores, it is conceivable that adjusting the intake of these amino acids might be beneficial. For that reason, people with cold sores are advised to avoid foods high in arginine, such as nuts. Although technically not a nut, peanuts are contraindicated. Crohn's Disease In one trial, people with Crohn's disease were asked which foods aggravated their symptoms. Responses varied from person to person. Those without ileostomies (surgical openings
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Although nutritionally beneficial, there are some health concerns associated with nuts. Some of these concerns include allergies, cold sores, Crohn's disease, eczema, hives, kidney stones and weight management. These are highlighted below.
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small bowel to a pouch on the outside of the body) found nuts to be among the most problematic foods. Eczema Eczema can be triggered by allergies. Most children with eczema have food allergies, according to data from doubleblind trials. A doctor should be consulted to determine whether allergies are a factor. Once the trigger for the allergy has been identified, avoidance of the allergen can lead to significant improvement. Nuts are among the foods considered "classical" food allergens. Hives Allergy to foods and food additives is a common cause of hives, especially in chronic cases. Nuts are among the foods reported to trigger hives most often. Many other foods and food additives can also cause hives. People with hives should investigate the possibility that food allergies are causing their problem by consulting with a doctor. Kidney Stones Increasing dietary oxalate can lead to an increase in urinary oxalate excretion. Increased urinary oxalate increases the risk of stone formation. Persons at risk of developing kidney stones should reduce their intake of oxalate from food as a way to reduce urinary oxalate. Nuts, particularly almonds and peanuts, are among the foods that significantly increase urinary oxalate levels. Weight Management Nuts are generally healthful for people without weight problems. Since a high proportion of calories from nuts and seeds is derived from fat, they should be consumed in moderation by persons who are concerned about their weight.
FRUITS AND VEGETABLES

Background Botanically, fruits are the products from a flower or flowers, the ripened ovary or ovaries of a plant and adjacent tissues. Generally, fruits are succulent, fleshy or pulpy, often juicy and usually sweet with fragrant, aromatic flavours. Classification according to common usage does not always agree with botanical classifications. Botanically, several fleshy fruits, such as tomatoes and squash are not sweet and are therefore used as vegetables. Nutritionally, these two examples are also not classified as fruits. Vegetables are plants or parts of plants that can be used as food. Vegetables are usually consumed in raw or cooked form with the main course of a meal in contrast to fruits which are usually consumed as an
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appetizer or a dessert. Vegetables can be bulbs such as onions, garlic; flowers cauliflower, broccoli; fruits pumpkin, tomatoes, squash; leaves lettuce, watercress, baghi, callaloo; roots beets, carrots; seeds beans, corn, peas, and tubers potatoes, dasheen, yams. Similar to fruits, some foods that are botanically vegetables are placed in another food group because of their nutritional content. In the Caribbean, fruits and vegetables are the names of two of the Caribbean Six Food Groups. Foods included in these groups are primarily because of their nutritional contribution. Because of the high starch/ carbohydrate content of tubers and corn, these are not regarded as vegetables. Both of these items are placed in the Staples food group and peas in their dried form are placed in the Legumes and Nuts group. Here we refer to those foods that nutritionally comprise the fruit and vegetables groups. essential macro- and microminerals, vitamins and vitaminlike factors. Fruits and vegetables offer many health benefits in addition to their nutritional value. In order to benefit, they should be selected judiciously, handled carefully and prepared with regard to nutrition.
Health Benefits of Fruits and Vegetables

Fruits, Vegetables and Cardiovascular Health There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke. Although all fruits and vegetables are likely contributors in this regard, green leafy vegetables such as lettuce, spinach, pakchoi and mustard greens; cruciferous vegetables such as broccoli, cauliflower and cabbage, and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) make important contributions. Increasing fruit and vegetable intake by as little as one serving each day can have a positive impact on reducing heart disease risk. Fruits and Vegetables, Blood Pressure and Cholesterol High blood pressure is a primary risk factor for heart disease and stroke. As such, it is very important that this condition
General Characteristics
Fruits and vegetables are extremely beneficial to human nutrition. They are important protective and highly beneficial foods for the maintenance of health and prevention of disease. They are higher in water content compared with other foods; are fair to good sources of calories due to their natural sugar content; and good to excellent sources of insoluble dietary fibre, various
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be controlled. Diet can be a very effective tool for lowering blood pressure. One of the most convincing associations between diet and blood pressure was found in the Dietary Approaches to Stop Hypertension (DASH) study.1 This trial examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products but restricted the amount of saturated and total fat. The researchers found that persons with high blood pressure who followed this diet reduced their systolic blood pressure by about 11mmHg and their diastolic blood pressure by almost 6mmHg, as much as medications can achieve. Eating more fruits and vegetables can also help lower serum cholesterol. Although the mechanism is unclear, it is hypothesized that eating more fruits and vegetables can result in a reduced consumption of meat and full-fat dairy products, and thus less cholesterol-boosting saturated fat. Soluble fibre in fruits and vegetables may also block the absorption of cholesterol from food. Fruits, Vegetables and Cancer Numerous early studies revealed what appeared to be a strong link between the consumption of fruits and vegetables and protection against certain cancers. However, there is limited evidence for this effect of consumption for cancers of the mouth and pharynx, esophagus, larynx, stomach, colon-rectum, lung, ovary (vegetables only), bladder (fruit only), and kidney. Considering all the evidence from human epidemiological, animal, and other types of studies, it appears that eating more fruits probably lowers the risk of cancers of the esophagus, stomach and lung, and possibly reduces the risk of cancers of the mouth, pharynx, larynx, colon-rectum, kidney, and urinary bladder. Eating more vegetables probably lowers the risk of cancers of the esophagus and colon-rectum and possibly reduces the risk of cancers of the mouth, pharynx, stomach, larynx, lung, ovary and kidney. As pointed out by the International Agency for Research on Cancer, specific fruits and vegetables may protect against specific types of cancer. For example, stemming from a finding from the Health Professionals Follow-up Study, it is suggested that tomatoes may help protect men against prostate cancer, especially the aggressive forms. Lycopene, one of the pigments that give tomatoes their red hue has been identified as being involved in this protective effect. Fruits, Vegetables and Gastrointestinal Health
One of the wonderful components of fruits and vegetables is their indigestible fibre. As fibre
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passes through the digestive tract, it absorbs water and expands. This can calm an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. The bulking and softening action of insoluble fiber also decreases the pressure inside the intestinal tract and so may help prevent diverticulosis, the development of tiny, easily irritated pouches inside the colon and diverticulitis, the often painful inflammation of these pouches. Fruits, Vegetables and Eye Health Fruits and vegetables promote healthy eyes due to the availability of beta-carotene, the pre-cursor to vitamin A found in deep yellow and dark green pigment of leafy fruits and vegetables. Fruits and vegetables also help to prevent two common aging-related eye diseases cataract and macular degeneration. Cataract is the gradual clouding of the eye's lens, a disk of protein that focuses light on the light-sensitive retina. Macular degeneration is caused by cumulative damage to the macula, the center of the retina. It starts as a blurred spot in the center of the object being viewed. As the degeneration spreads, vision shrinks. Free radicals generated by sunlight, cigarette smoke, air pollution, infection, and metabolism cause much of this damage. Dark green leafy vegetables contain two pig48
ments, lutein and zeaxanthin that accumulate in the eye. These two appear to be able to snuff out free radicals before they can harm the eye's sensitive tissues. In general, a diet rich in fruits and vegetables reduces the chances of developing cataract or macular degeneration. Degeneration of the macula is the leading cause of blindness. The carotenoids, lutein and zeaxanthin, are found in relatively high concentrations in the retina, and may play a role in preventing damage to the retina caused by light or oxidants. Studies show that high intakes of carotenoid-rich vegetables, especially those rich in lutein and zeaxanthin, have been associated with a significantly lower risk of developing age-related macular degeneration. Fruits, Vegetables and Bronchitis A diet high in antioxidants may protect against the free-radicaldamaging effect of environmental toxins or cigarette smoke. Studies comparing different populations have shown that increasing fruit and vegetable consumption may reduce the risk of developing chronic bronchitis. Fruits, Vegetables and Crohn's Disease In preliminary research, a highanimal-protein and high-fat diet (from foods other than fish) has
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been linked to Crohns disease. As with many other health conditions, it may be beneficial to eat less meat and dairy fat and more fruits and vegetables. Fruits, Vegetables and Diabetes A high-fibre diet that includes fruits and vegetables has been shown to be effective in controlling blood sugar levels especially for persons living with diabetes. A high-fibre diet to a level beyond that recommended by the American Diabetes Association may therefore reduce the need for oral hypoglycaemic drugs. Fruits, Vegetables and Osteoporosis Higher intakes of fruits and vegetables have been associated with higher bone mineral density (BMD) and lower levels of bone resorption (loss) in men and women. Fruits and vegetables are rich in precursors to bicarbonate ions, which serve to buffer acids in the body. When the quantity of bicarbonate ions is insufficient to maintain normal pH, the body is capable of mobilizing alkaline calcium salts from bone in order to neutralize acids consumed in the diet and generated by metabolism. Fruits and vegetables provide an alkaline ash in the body. Increased consumption of fruits and vegetables can therefore reduce the net acid content of the diet and may preserve calcium in bones, which might otherwise be mobilized to maintain normal pH. Fruits, Vegetables and the Colon The main function of the colon is to complete the digestion process. This occurs by removing excess water from food wastes entering from the small intestine. When waste passes through the intestines too quickly, not enough water is absorbed resulting in watery stools/diarrhoea. In contrast, if the passage of waste is too slow, too much water is absorbed resulting in hard stools/constipation, which often leads to straining. These simple problems occasionally lead to more serious disorders. Inclusion of fruits and vegetables with a mix of dietary fibre but more particularly insoluble fibre, assists with the right balance for intestinal activity resulting in the formation of stool of the right consistency and healthy gut function. Fruits, Vegetables and Weight Loss
Consistently including fruits and vegetables as part one's daily diet can help to control weight. Vegetables and fruits are good sources of dietary fibre but are not significant sources of either fat or calories when compared with foods from other food groups. These features can help with controlling weight because individuals can have larger portion sizes with the assurance that fewer calories will be consumed. However, it must be noted that fruits will provide more calories than an equal amount
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will provide more calories than an equal amount of vegetables. Additionally, the high fibre content of fruits and vegetables necessitates chewing for a longer time and this helps with achieving fullness and maintaining satiety for a longer period. Specific vitamins and minerals present in fruits and vegetables are essential in the metabolism of macronutrients to "boost energy production" because they function as enzymes in this process. The energy that is produced must be utilized otherwise weight gain can ensue. "Boosting energy production" should by no means be interpreted that energy is derived from vitamins and minerals present in fruits and vegetables or any other food. Fruits and vegetables generally contain smaller amounts of sodium than most other foods although a few vegetables naturally contain more sodium than others. This characteristic could help to reduce or control water weight, not fat weight. It has been estimated that the average person holds up to 5 pounds of weight due to retained water caused by a high intake of sodium. Eating more fruits and vegetables without added salt may help to control sodium in the body and ultimately water retention. constituent present in fruits. Most fruits have a trace of fat, only a small amount of protein and are not relied upon as a source of these nutrients. Water content averages around 85 percent, a high amount compared with other foods. Fruits vary widely in their vitamin content but as a group, they are valuable chiefly for their vitamins, minerals and dietary fibre. The caloric value of fruit is usually higher than for succulent vegetables because of the sugar content. Some fruits are especially valuable as a source of ascorbic acid (Vitamin C) whereas others contain only small amounts. Yellow fruits contain carotenoid pigments that are precursors of vitamin A. Pink varieties of grapefruit have higher vitamin A value than white varieties. Vegetables differ widely in composition and nutritive value depending on the part of the plant used as food. As a group, vegetables can be depended upon to contribute dietary fibre, minerals and vitamins. Some fresh vegetables provide about twenty-five calories for an average serving while others, such as lettuce and celery, are lower in caloric value, and roots such as carrots and beets provide about 36 calories per average serving. The principal carbohydrate available as a source of energy is starch.
Nutritive Value
Carbohydrate, mainly in the form of sugar, is the chief energy
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Vitamins Many vegetables contain a substance known as carotene which is converted into vitamin A in the body. Vitamin A is essential for normal growth and vitality, for healthy vision, healthy skin and for protection against diseases, especially of the respiratory tract. A deficiency of this vitamin can lead to poor vision, night blindness, frequent colds, and skin disorders. Generally, dark green and deep orange or yellow colored fruits and vegetables such as, carrots, watercress, calalloo, dasheen bush, spinach, pawpaw/papaya, pumpkin, mangoes, and mamie apple are rich sources of carotene. Several leafy vegetables such as beet greens contain riboflavin, a member of the vitamin B complex family. This vitamin is essential for growth and general health, of eyes, skin, nails and hair. Manifestations of a deficiency include cracking at the angles of the mouth, premature wrinkles and eczema. Vitamin C is contained in good amounts in several vegetables such as bitter gourd, tomatoes and leafy vegetables like spinach, dasheen leaves, cabbage, baghi and callallo. Generally, fresh vegetables are better sources of vitamin C than when dried or withered. Vitamin C is essential for normal growth and maintenance of body tissues, especially those of the joints, bones, teeth and gums and for protection against infection. A deficiency of this vitamin can contribute to tooth decay, bleeding gums, and premature aging. Vitamin C also aids the absorption of non-haeme iron and thus contributes to the prevention of anaemia. Minerals The highly soluble minerals like calcium, phosphorus, iron, magnesium, copper, and potassium contained in the vegetables maintain the acid-base balance of the hydrogen concentration of the body tissues. They help with the metabolism of proteins, fats and carbohydrates and with the complete absorption of vitamins, proteins, fats and carbohydrates of the food. They also help the body to eliminate excess of body water and salt. Two important minerals, calcium and iron, found in vegetables are especially useful. Calcium is essential for strong bones and teeth, and iron is essential for blood formation. It is a main constituent of haemoglobin, which helps to carry oxygen to the cells in the various parts of the body. Calcium and iron can be obtained from leafy vegetables like spinach and calalloo leaves, but the bioavailability of calcium is <5% in spinach and >50% in cruciferous vegetables.
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Nutritional Highlights of Selected Fruits and Vegetables The Caribbean abounds with a variety of locally-produced and imported fruits and vegetables. There is however, a tendency for some persons to prefer the Apple vs Guava
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imported produce due to lack of knowledge of the nutritional contribution. Locally produced fruits and vegetables are a powerhouse of vitamins and minerals compared with common imported selections. Some examples are:
Who has not heard the adage, 'an apple a day keeps the doctor away?' This is probably because the apple has fibre to facilitate gut health and rid the body of waste. But one guava has less calories and carbohydrate but is richer in fibre, vitamin C and potassium, compared with an apple:
Dietary Fibre (g) 0.8 (crude) 5.6
Food Apple, medium (100 g) Guava, medium Whole (100 g)
Kcal
59 51
Carbohydrate (g)
15.3 11.9
Vit. C (mg)
6 184
Potassium (mg)
115 284
Apple vs West Indian Cherry It takes many apples to supply the vitamin C content of the same amount of West Indian cherries.
Carbohydrate (g) 15.3 7.7 Dietary Fibre (g) 0.8 (crude) 0.4 (crude) Vit. C (mg) 6 1677 Potassium (mg) 115 146
Food Apple, medium (100 g) W.I Cherry (100 g)
Kcal 59 32
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Articles
Grapes vs Guava In comparison to a bunch of grapes, one guava has much more vitamin C, fibre and potassium than the grapes.
Dietary Fibre (g)
0.8 (crude) 5.6
Food
Grapes (100 g) Guava, medium Whole, 100 g
Kcal
63 51
Carbohydrate (g)
17.2 11.9
Vit. C (mg)
4 184
Potassium (mg)
191 284
Mango vs Cantaloupe Except for potassium, an equivalent amount of mango provides more of the selected nutrients compared with cantaloupe.
Dietary Fibre (g)
1.08 1.0 (crude)
Food
Mango, ripe (100 g) Cantaloupe (100 g)
Kcal
65 35
Carbohydrate (g)
17.0 14.5
Vit. C (mg)
25 11
Vitamin A R.E.
389 322
Potassium (mg)
120 309
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Broccoli vs Callaloo Admittedly, broccoli like other vegetables will provide vitamin C, minerals, flavonoids and other phytochemicals but it is no match for our local callaloo (amaranth)/baghi in terms of calcium, iron or vitamin A. Callaloo has more calcium, iron and vitamin A than broccoli.
Carbohydrate (g) Dietary Fibre (g) Vitamin A R.E Calcium (mg) Iron (mg)
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Food
Kcal
Broccoli (100 g) cooked, drained Callaloo (100 g) cooked,
29 21
5.2 4.1
1.4 1.0 (crude)
141 277
114 209
1.2 2.3
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Articles
Dietary Fibre
In addition to the range of nutrients that fruits and vegetables provide, these food groups also contribute both soluble and insoluble dietary fibre. The latter does not dissolve in water and is also referred to as roughage or bulk. Fibre includes cellulose, hemicellulose and lignin and is found in most vegetables. Fibre promotes the wavelike contractions that keep food moving through the intestines. Foods high in insoluble fibre expand the inside walls of the colon and eases the passage of waste. Fibrous substances pass through the intestines undigested. They also absorb many times their weight in water, resulting in softer, bulkier stools thus preventing constipation and straining. Soluble fibre either swells or dissolves in water. Soluble fibre includes substances known as pectins, gums and mucilages. Fruits are generally rich in pectins. Soluble fibre has been identified as having a role in controlling diabetes and cholesterol. Most foods of plant origin contain mixtures of soluble and insoluble fibres thus eating fruits and vegetables daily will provide this mixture. Although dietary fibres cannot be digested by humans, they are useful in the dietary treatment of many intestinal disorders. Examples of such medical conditions
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include irritable bowel syndrome, colon polypscancer, diverticulosis, haemorrhoids, constipation and diarrhoea. Therefore, it is important to consume adequate amounts of fibre.
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Selecting Fruits and Vegetables

Look for brightly colored vegetables: The best items have blemish-free surfaces and regular, characteristic shapes and sizes. Sort through and discard any damaged items: Bruises and nicks can attract molds, which can lead to spoilage of an entire bag of vegetables. Leaves or greens should be crisp, not wilted. Buy only enough that you plan to eat within a few days: Extremely long storage time reduces nutrient levels, appeal and taste. Choose produce in-season: Typically, the closer you are to the growing season, the fresher your produce and the lower the price. Enjoy packaged/canned fruits and vegetables especially when the produce is out of season: The nutritive value of these items will be slightly different from the fresh produce but they are not useless.
Articles
Getting the Best from Fruits and Vegetables
Since vegetables are valued mainly for their vitamins, many of which are water soluble, and mineral content, faulty cooking and prolonged careless storage can destroy these valuable elements. To derive maximum benefit of their nutrients, vegetables should be consumed fresh as far as possible. Most vegetables are best consumed in their natural raw state in the form of salads. An important consideration in making salads is that the vegetables should be fresh, crisp and completely dry. If vegetables have to be cooked, it should be ensured that their nutritive value is preserved to the maximum extent possible. The following hints will be useful to achieve this: The vegetables, after thorough washing, should be cut into as large pieces as possible. The cut pieces should be added to water which has been brought to boiling point and to which salt, if permitted, has been added. This is necessary to avoid loss of B complex vitamins and vitamin C. Use only the bare minimum of water necessary to cover and steam vegetables. Spinach, pakchoi and other tender greens need no water. Vegetables should not be exposed to air. They should be covered tightly while cooking. They should be cooked for as short a time as possible. They should be cooked until they are just soft to the touch for easy mastication, and should be served hot.
To prevent loss of nutrients in vegetables, it would be advisable to steam them on a low fire and the water or cooking liquid should not be drained off. If the vegetables are boiled hard and for long time in a large quantity of water, they would lose their nutritive value since many of the vitamins are water soluble and the minerals can be leached out into the water. Should this be the case, it is advisable to use the liquid in another dish or it can be further seasoned, if necessary, and used as broth. Finally, vegetables should not be cooked in aluminum utensils. Aluminum is a soft metal and is acted upon by both food acids and alkalis. There is scientific evidence to show that tiny particles of aluminum from foods cooked in such utensils enter the stomach and that the powerful astringent properties of aluminum can injure the sensitive lining of the stomach, leading to gastric irritation, digestive and intestinal ailments.
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Adding More Fruits and Vegetables to Your Diet

Fruits and vegetables can be easily incorporated into the diet. Some suggestions are as follows: Add grated or shredded raw vegetables, e.g. spinach, carrots, pumpkin to batters and doughs for quick breads, muffins and cookies; Vary your choices of vegetables for salads. Choose from among lettuce, watercress, christophene, pumpkin, cabbage, cauliflower, cucumbers, tomatoes, young pakchoi or spinach leaves. Be adventurous with different combinations; Stir-fry vegetables. Use alone or combine with food from animals, legumes or nuts. Use vegetables as a base for or as added ingredients in Caribbean-style soups; Enrich or thicken soups and sauces with cooked and pureed vegetables in place of cream or whole milk; Add vegetables to lean ground beef or turkey when making meatloaf or meatballs; Add chopped vegetables to your spaghetti sauce; Fill patties, pies with vegetables sometimes instead of meat, poultry or fish;
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Use fruits or vegetables as appetizers; Use fruits or vegetables for attractive and palatable snacks; Enjoy vegetables as snacks by keeping them ready to eat in the refrigerator.
The Caribbean region is bountiful with fruits and vegetables. Though seasonal and prices will vary, availability is hardly an issue. It may be necessary to adjust food items usually purchased, apply better food-dollar management and rearrange the content of the bags/baskets. Children should be offered fruits and vegetables and encouraged to eat them daily instead of less nutritious commercially packaged items. Adults and caregivers should teach by example daily because fruits and vegetables are very nutritious and beneficial to all age groups, unless contraindicated for medical reasons.
REFERENCES
1. Svetkey, L.P., Simons-Morton, D., Vollmer, W.M. et al. Effects of dietary patterns on blood pressure: Sub-group analysis of the Dietary Approaches to Stop Hypertension (DASH) randomized clinical trial. Arch Internal Med 1999; 59:285-93.
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NEWSBRIEFS High Intake of Dietary Fiber Not Associated with Reduced Colorectal Cancer Risk
In a meta-analysis combining data from 13 studies, high intake of dietary fiber was not associated with reduced risk of coloectal cancer. Dietary fiber has been hypothesized to reduce the risk of colorectal cancer, although both studies of populations in different countries and case-control epidemiological studies have found that when dietary intake increases, risk of colorectal cancer falls. Other types of studies, such prospective cohort studies that track large groups of people in this country, have found no association between dietary fiber intake and either risk of colorectal cancer or adenomas (colon polyps, which are often precursors of colorectal cancer). More importantly, randomized clinical trials of dietary fiber supplementation have failed to show reductions in the recurrence of colorectal adenomas. Researchers that included over 750,000 men and women who were followed up for 6 to 20 years across studies. During the follow-up, approximately 8,100 colorectal cancer cases were identified. Among the studies, median (midpoint) energy-adjusted dietary fiber intake ranged from 14 to 28 g/d in men and from fiber varied across studies, with crereals as a major contributor to dietary fiber intake in the European studies and fruits and vegetables as the main sources in the North American studies. Dietary fiber intake was significantly associated with a 16% lower risk of colorectal cancer in the highest quintile compared with the lowest, and the association remained but weakened slightly after adjusting for multivitamin use and total energy intake and even more when dietary folic acid intake was adjusted for, all factors thought to influence risk. And when other dietary factors, sch as red meat, total milk, and alcohol intake, were also taken into account, the results were not significant. Although high dietary fiber intake may not have a major effect on the risk of colorectal cancer, a diet high in dietary fiber from whole plant foods has been related to lower risks of other chronic conditions such as heart disease and diabetes. (JAMA. 2005; 294:2849-2857.)
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Source: Nutrition Today, Vol. 41, No. 1, January/February, 2006.
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newsbriefs Food Marketing Study Finds Broad Effort Needed to Promote Healthier Products and Diet
According to a new report from the Institute of Medicine of the National Academies, food and beverage marketing targeted to children ages 12 years and under may lead these children to request and consume high-calorie, lownutrient products. The report is a review of the influence of good marketing on diets of children and youth. Because dietary preferences and eating patterns from early in life and set the stage for an individuals long-term health prospects, changes are needed to reshape childrens awareness of healthy dietary choices, the report says. Manufacturers and restaurants are urged to direct more of their resources to developing and marketing childand youth-oriented foods, drinks, and meals that are higher in nutrients and lower in calories, fat, salt, and added sugars. Many factors shape childrens dietary habits and thus, leadership from both the public and the private sectors will be needed to redirect the nations focus toward healthier products. The IOM committee called on the government to enhance nutritional standards,
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incentives, and public policies to promote the marketing of healthier foods and beverages. In addition, schools, parents, and the media were urged to work with the government and industry to pursue initiatives that support healthful diets for children and youth. If voluntary efforts by the industry fail to successfully shift the emphasis of television advertising during childrens programming away from high-calorie, low-nutrient products to healthier fare, the committee that wrote the report urges that the Congress enact legislation to mandate changes on both broadcast and cable television. The special attention to food and beverage marketing practices was felt justified because of the increase in new products targeted specifically to children and the youth over the past decade and medias increasing role in specializing young people. Companies spent more than $11 billion on marketing foods, beverages, and meals to US children and youth in 2004, and 4 of the top 10 items that children ages 8 to 12 years say that they can buy without parental permission are either food or beverages. (Nutrition Today Editorial Advisory Board member IOM committee that developed the report). [Source: Nutrition Today, Vol. 41, No. 1, Jan/Feb, 2006.]
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Caribbean Foods

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editorial Common Caribbean Foods and Your Health Part 1

aMs. June Holdip is Dietitian, CFNI.

Common Caribbean Foods and Your Health

Table 1: Jamaican Breadfruit

*Due to the addition of salt in boiling.

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Background Sweet potatoes belong to the Convolvulaceae plant family. The

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Irish Potato 93.00

SWEET VS IRISH POTATO

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Nutritional Qualities of Rice

Other Nutritional Qualities

Overall, the nutritional value* of rice is as follows:

have dramatically different effects on blood sugar levels. The

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Brown, raw (long grain) Parboiled Enriched, long grain White

Health Benefits of Brown Rice

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Legumes in the Caribbean

Legumes Commonly Used in the Caribbean

Black Eyed Peas

Kidney, Rajma, Mexican Bean

Channa, Chickpeas, Garbonzo beans

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CHARACTERISTICS AND USES

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Peas, Split Green & Yellow

Spanish Brown Lentils

CHARACTERISTICS AND USES

Soy, Soya Beans: Beige Or Black

Fava, Broad Bean, Butterbean, Windsor Bean, English Bean

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Navy, Yankee Bean, Pearl Haricot, Boston Navy Bean

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NUTS AND SEEDS

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NUTS AND SEEDS

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vegetable oils, is linked to a decreased risk.

Heart Attack Dietary fat intake affects heart

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FRUITS AND VEGETABLES

Health Benefits of Fruits and Vegetables

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Food Apple, medium (100 g) Guava, medium Whole (100 g)

Food Apple, medium (100 g) W.I Cherry (100 g)

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Broccoli (100 g) cooked, drained Callaloo (100 g) cooked,

1.4 1.0 (crude)

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Selecting Fruits and Vegetables

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