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