Advice on food - in numbers
Wed, 16 Apr 1997 14:48:45 GMT
I don't know if anyone else will be interested in this, but I dug up this info on the Web. The US Department of Agriculture has a massive web site at which you can search for the nutritional content of thousands of things. So, I looked up a bunch of vegetables and fruits, and found out their carbohydrate and fiber content. I still can't find information anywhere about the specific sugars in foods, but this is a start:
First, here are the vegetables we are supposed to avoid (***all of the items I list below are for 100 grams, boiled, unless otherwise stated***)
Potato: 86 Kilocalories; 20 g carbos; 1.8 g Fiber Parsnip: 81 Kilocalories; 19.53 g. carbos; 4 g.
Fiber Sweet Potato: 105 Kc; 24.28 g. Carbos; 1.8 g. Fiber
Here are the veggies we are supposed to introduce first:
Zucchini: 16 Kc; 3.93 g. Carbos; 1.4 g.
Fiber Pumpkin: 20 Kc; 4.9 Carbos; 1.1 Fiber
Tomato: 27 Kc; 5.83 Carbos; 1 Fiber
Carrot: 45 Kc; 10.48 Carbos; 3.3 Fiber
Green Beans: 35 Kc; 7.89 Carbos; 3.2 Fiber
Butternut Squash: 40 Kc; 10.49 Carbos; No Fiber
Here are a few other veggies:
Cabbage: 22 Kc; 4.46 g. Carbos; 2.3 g. Fiber
Broccoli: 28 Kc; 5.06 Carbos; 2.9 g. Fiber
Spinach: 23 Kc; 3.75 Carbos; 2.4 Fiber
Red/Green Pepper: 28 Kc; 6.7 Carbos; 1.2 Fiber
Cauliflower: 23 Kc; 4.1 Carbos; 2.7 Fiber
Onion: 44 kc; 10.15 Carbos; 1.4 Fiber
Cucumber (RAW): 13 Kc; 2.76 Carbos; .8 Fiber
Here are a few fruits:
Apple: 53 Kc; 13.64 Carbos; 2.4 Fiber
Pear (RAW): 59 Kc; 15.11 Carbos; 2.4 Fiber
Orange (RAW): 47 Kc; 11.75 Carbos; 2.4 Fiber
Banana (RAW): 92 Kc; 23.43 Carbos; 2.4 Fiber
Lemon Juice: 25 Kc; 8.63 Carbos; .4 Fiber
I think it is interesting that carrots and butternut squash are so high in carbos, relative to the other vegetables on the favored list. I personally think I have had a few problems with both of these. I also found green beans difficult to digest, as have others apparently. The information here indicates that green beans and carrots have the highest fiber content out of all of these vegetables (except parsnips), and they aren't particularly low in carbos.
I should say that I have leaky cut and severe candida (caused by 800 tablets of tetracycline four years ago), not IBD. So, my needs might be a bit different. But if I were to choose vegetables from the info on this list, I would pick zucchini, pumpkin, cucumber (peeled and sauteed, not strange at all, even Julia Child has a recipe!), and tomato to start.
I hope I didn't bore people with this! I like to know the reasons why things work, so I am trying to find as much info as I can. If anyone else wants to hunt for themselves, the USDA location is:
Carrie in Toronto
Food data base
There is a site on the net that has been very helpful for me in determining if a food is allowable in the SCD. It's called the Plant Tracker http://www.axis-net.com/pfaf/index.htm and you can search a large data base that will give you details of the food's make-up.
For example I wanted to know if Jicama would be ok on SCD. I searched Plant Tracker and found that it's a source of starch.
Hope this helps.
God Bless you all!
Sources of Calcium that comply with the SCD
Food Amount Calcium (mg)
Collard greens, cooked 1 cup 357
Rhubarb, cooked 1 cup 348
Spinach, cooked 1 cup 278
Turnip greens, cooked 1 cup 249
Kale, cooked 1 cup 179
Sesame seeds 2 TB 176
Okra, cooked 1 cup 176
Beet greens, cooked 1 cup 165
Bok choy, cooked 1 cup 158
Mustard greens, cooked 1 cup 150
Figs, dried or fresh 5 medium 135
Tahini 2 TB 128
Swiss chard, cooked 1 cup 102
Almonds 1/4 cup 97
Broccoli, cooked 1 cup 94
Almond butter 2 TB 86
The RDA for calcium for adults, 25 and older, is 800 milligrams per
day; for those 11-24, the RDA is 1200 milligrams of calcium. United
States recommendations are more than 50% higher than the British
Note: Oxalic acid, which is found in spinach, rhubarb, chard, and
beet greens is often said to bind with calcium and reduce absorbtion.
In laboratory experiments, calcium does combine with oxalates. However,
at normal dietary intakes, oxalates have little practical effect on
calcium absorbtion (1).
Sources: Composition of Foods. USDA Handbook 8.