Diabetes Diet - Nutritive Value Of Common Foods
Nutritive values of food items are tabulated in Appendix 1. In the following paragraphs, the nutritive value of major groups of food is summarised.
Cereals, millets
This is the most important source of energy in our country. Their carbohydrate content is 65-80 per cent. Although protein content of cereals is low, that is, 7-12 per cent, cereals are an important source of proteins in our country, because these are consumed in large quantity. One large slice of bread (30 g) supplies 15 g carbohydrates, 2.5 g proteins and 70 kcals. A small chapati (flour 30 g) supplies about 20 g carbohydrates and 100 kcals. A heaped wati of cooked rice contain 23 g carbohydrates and supplies 100 kcals. They provide fibre, of both soluble and insoluble varieties, vitamins of B group (except B12) and half of the daily requirement of essential fatty acids. Whole grain products supply minerals like magnesium, calcium, iron and zinc.
Pulses and legumes
The protein content of most pulses and legumes varies from 7 to 28 per cent. The protein content of soyabeans is higher, around 43 per cent. Pulses and legumes are hence very valuable in a vegetarian diet. The quality of proteins is improved when cereals are combined with pulses and legumes. Pulses and legumes are good source of carbohydrates, fibre, and vitamin B group. Sprouted pulses and beans are rich in vitamin C. Pulses and legumes are good source of sodium, potassium, and magnesium. One cup of thick dhal supplies 7 g proteins and 100 kcals.
Milk and dairy products
They provide protein and milk sugar. There is a higher proportion of saturated than poly and monounsaturated fat in milk and dairy products. Milk and dairy products provide minerals especially calcium, phosphorus, zinc and vitamins A, riboflavin and B12. Milk is easily digestible. One cup of buffalo's milk supplies 8 g protein, 14 g fat, 0.3 g calcium and about 200 kcals. A teaspoon of butter supplies 4 g fat and 36 kcals.
Meat, Fish
They provide protein of high nutritive value, fat, saturated in meat and unsaturated in fish, cholesterol and vitamins, thiamin, niacin and B12. They provide minerals like iron, zinc and potassium. A slice of lean meat (30 g) provides 9 g protein and about 50 kcals. One medium size egg provides 5 g protein, 5 g fat and 65 kcals.
Nuts
These are rich in fat and protein and form a good source of vitamins of B complex group. They provide minerals like magnesium and zinc. One tablespoon of groundnut powder provides 2.5 g protein, 4 g fat and 55 kcals.
Vegetables, tubers
Leafy vegetables, cabbage, cauliflower, brinjal, snake gourd and ladies fingers contain less than 10 per cent carbohydrates and can be eaten freely by diabetics. The carbohydrate content of potatoes is about 22 per cent and that of sweet potatoes is 28 per cent.
Vegetables provide fibre of both soluble and insoluble varieties, add bulk to the diet and have a satiety value. Yellow and green vegetables are a good source of vitamin A and dark green vegetables provide vitamin C. All vegetables provide folate, minerals like magnesium and potassium and antioxidants.
Fruits
These contain carbohydrates and vitamin C in varying proportions. The carbohydrate content of watermelon is about 3 per cent while that of an orange, a sweet lime, strawberries, a peach, a pineapple or a guava is around 10 per cent. A plantain provides about 25 g carbohydrates. Fruits provide fibre of soluble and insoluble type. Fruits are rich in potassium and contain antioxidants.
Oils
Oils contain only fat. One teaspoonful of oil or vanaspati provides 5 g fat and 45 kcals.
Effects of cooking on nutritive value of food
Cooking makes food palatable, attractive, improves its digestibility and destroys disease producing microbes. Roasting and baking render some essential amino acids non available. Excessive frying results in loss of essential fatty acids and vitamin E. Excessive heat destroys vitamin C, thiamin and folate to a varying extent. Nutrients are dissolved in cooking water and are lost if the cooking water is discarded. Cut vegetables should not be left in water. Unnecessary peeling and cutting fruits and vegetables should be avoided because nutrients are concentrated close to the skin. Scrubbing suffices for most root vegetables. Vegetables should be cooked with minimum water and oil and reheating should be avoided. Traditional Indian cooking and eating practices and a vegetarian diet have much to commend.
Balanced diet
Foods are grouped as 1. Cereals, millets and pulses 2. Vegetables and fruits 3. Milk, milk products, egg, meat and fish 4. Oils, fats, nuts and oilseeds.
No single food contains all the essential nutrients. One should eat a variety of foods from each group every day. One should also choose different items from the same group of food. A balanced vegetarian diet should contain 60 - 90 g pulses, and milk and its products. Green and other vegetables and a fruit per day are necessary in a balanced diet. A moderation in all things is advisable and enough is as good as a feast. Undermilled rice should be consumed instead of milled rice. Ragi, a cheap cereal, is a good source of calcium. Sprouted pulses are very rich in vitamin C. An addition of even a small amount of milk to the diet increases the growth of children and improves their health.
There is no doubt that cost of food is the most important factor that comes in the way of having a balanced diet. But with a little thought and planning, the nutritive value of diet can be improved. One often encounters malnutrition even in those who can afford to have a good diet. Ignorance about diet is widespread and prejudices die hard.