Advice on food - in numbers Food analysis Wed, 16 Apr 1997 14:48:45 GMT Hello everyone: 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: http://www.nal.usda.gov/fnic/foodcomp/ Carrie in Toronto
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! Kenneth Gould
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 and Japanese. 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. Manufacturer's information. Stay healthy. Mac/IN
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