Articles
Cajanus
Common Caribbean Foods and Your
Health
Vol 39, No.1, 2006
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
Background
As the names 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 fla-
vour, 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
2
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.

Nutritive Value
Although the breadfruit has
been known and used widely for
centuries, there is very little infor-
mation on the nutritive value of
the fruit, especially in the forms
in which it is prepared and
consumed in the Caribbean.
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Fortunately, however, work done
by the Caribbean Food and
Nutrition Institute (CFNI) speci-
fically on the nutrient composi-
tion 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

BOILED ROASTED
NUTRIENT
BREADFRUIT BREADFRUIT
Calories (Kcal) 80.0 160
Protein (g) 1.0 2.0
Carbohydrate (g) 19.0 37.0
Fat (g) 0.2 0.4
Dietary fibre (g) 3.5 3.5
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Calcium (mg) 29.5 32.2
Potassium (mg) 239 492
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Magnesium (mg) 14.3 23.6

Phosphorus (mg) 23.0 35.5
Sodium (mg) 222* 3.5
Copper (mg) 0.5 0.5
Vol 39, No.1, 2006

Manganese (mg) 0.1 0.5

*Due to the addition of salt in boiling.

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In general, the breadfruit,
Cajanus when compared with other single
starchy foods eaten in Caribbean
islands, can contribute to the diet
appreciable amounts of energy,
and the principal nutrients: pro-
tein, carbohydrate and dietary
Vol 39, No.1, 2006
fibre. The fruit can also make a
valuable contribution to the
dietary intake of calcium, mag-
nesium, phosphorus and potas-
sium. The fat content of bread-
fruit 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.
4
In its seeded form, the bread-
fruit 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 49°C (120°F). 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

and candied male flowers. Un-
fortunately, the current cost of
commercial processing is too high
to make this viable industry.
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
Articles
replacing some of the wheat flour
used to bake products. Com-
mercially, 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 what-
ever 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
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viable venture. Nutritionally, it is
similar to the other flours which
can be obtained from our local
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provisions. Despite the estab-
lished attributes of the breadfruit
and the banana, however, the
flour that they produce, or that
Vol 39, No.1, 2006
from any other local provisions,
except the breadnut, is inferior
nutritionally to wheat flour.
Although, wheat flour has the
nutritional edge over the bread-
fruit and green banana, these two
fruits are good buys when shop-
ping for substitutes.
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CASSAVA
Cajanus
Vol. 39, No.1, 2006
Cassava or manioc (Manihot
esculenta) also yuca in Spanish,
mandioca, aipim, or macaxeira in
Portuguese, and mandio in
Guaraní 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
6
different parts of the plant, and
according to variety, location, age,
method of analysis, and environ-
mental 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

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 repor-
ted 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,
articles
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:
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120 kcal; 27 grams
carbohydrate; 0.1 grams dietary
fibre
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3.1 grams protein; 0.4 grams fat;
87 mg calcium; 31 mg vitamin C
3.4 mg iron; 690 mg potassium;
Vol 39, No.1, 2006
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
Cajanus 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
Vol 39, No.1, 2006
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.

cannot tolerate wheat, oats, rye or

barley. Tapioca is a common by-
product made by gently heating
washed and clean starch on hot YAMS
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 Background
content, cassava is generally not
The traditionally popular West
recommended for use by persons
Indian staple food, yam, has become a
such as those with renal failure
most important item in the diet of our
who are required to restrict
people. The importance given to yam
dietary potassium.
is derived from the increased value
The root contains free and
which nutritionists and dieticians
bound cyanogenic glucosides
place on food from plants in the quest
(HCN) which are converted to
for good health.
cyanide in the presence of
linamarase, a naturally occurring Yams are one of the oldest,
enzyme in cassava. In the past, nutritious, versatile, delicious
cassava was categorized as either staple tropical foods. They are
sweet or bitter, indicating the part of a rich social and religious
absence or presence of toxic levels heritage in West Africa. The
of cyanogenic glucosides. The so- African word Nyam which means
called "sweet" (actually "not bitter") "food" was actually coined from

8

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 occa-
sions 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
Articles
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
Cajanus
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
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Vol 39, No.1, 2006
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 germi-
nation begins. Yams which have
the above characteristics are good
for cooking as well as processing
into fries, chips, flour and pre-
cooked flakes.
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In our region, negro yams are
Cajanus 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 sub-
Vol 39, No.1, 2006
stances 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 deter-
mined by their physical appear-
ance; 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
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
more you save the more you may
10
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
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

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 con-
sumers an excellent quality pro-
duct to complement their food
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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 forbid-
den for many to eat them. Some-
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times, people in our region reap and
feed immature yams to their family
and young children in particular
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become very ill with vomiting and
diarrhoea after eating immature
yams. When these yams are
matured they cause no ill effects on
Vol 39, No.1, 2006
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,
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that in some yams which have a
purplish colour, this colour may
not be evenly distributed. This is
a natural feature of those yams.
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Processing Yams
Instant yams have been pre-
pared in Puerto Rico, Trinidad
and Tobago and in Barbados. The
processes are washing, lye peel-
ing, 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.
12
Nutritive Value
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.
Energy
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.

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 comple-
ment 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 com-
pared to egg proteins.
The protein in our common
yams such as negro yam (D. rotun-
data), 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
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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
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think that the purple fleshed yams
are rich in iron but that is not so.
The rich purple colour is caused
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by pigments called anthocyanins.
Overall the nutritive value of
yams is fairly good. Because of
the high water content a lot of
Vol 39, No.1, 2006
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
Cajanus 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
Vol 39, No.1, 2006
meat, fish, egg or cheese are also
served and additional fat is in-
cluded to give the children the
required calories with minimal
bulk.
IRISH POTATO
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, Phyto-
phthora infestans, destroyed the Irish
14
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
Potatoes have a high carbohy-
drate content and include protein,
minerals (particularly potassium,
calcium), and vitamins, including
vitamin C. Freshly harvested pota-
toes retain more vitamin C than
stored potatoes.
New and fingerling potatoes
offer the advantage that they con-
tain fewer toxic chemicals. Such
potatoes offer an excellent source of
nutrition. Peeled, long-stored potatoes
have less nutritional value, espe-
cially when fried, although they still
have potassium and vitamin C.
Potatoes also provide starch,
flour, alcohol (when fermented),
dextrin, and livestock fodder.

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 car-
diovascular disease and cancer.
Potatoes are a very good source
of vitamin C, a good source of
vitamin B6, copper, potassium, man-
ganese, and dietary fiber. Potatoes
also contain a variety of phyto-
nutrients 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
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.
Articles
Enzymes are proteins that help
chemical reactions take place, so
vitamin B6 is active virtually every-
where 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
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muscle cells and liver, so this
vitamin is a key player in athletic
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performance and endurance.
Vitamin B6 – Brain Cell and
Nervous System Activity
Vitamin B6 plays numerous
Vol 39, No.1, 2006
roles in our nervous system, many
of which involve neurological
(brain cell) activity. B6 is necessary
for the creation of amines, messag-
ing molecules or neurotransmit-
ters, that the nervous system relies
on to transmit messages from one
nerve to the next. Some of the
amine-derived neurotransmitters
15
 Articles
that require vitamin B6 for their
Cajanus 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
Vol 39, No.1, 2006
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

GABA, which is needed for normal with overall lower rates of heart
brain function. disease, even when homocysteine
levels are normal, possibly due to
Vitamin B6 – Cardiovascular and some of the other beneficial activi-
Cancer Protection ties of this energetic B vitamin.
A single baked potato will also
Vitamin B6 plays another criti-
provide 11.7% of the daily value for
cally important role in methy- fibre, but remember the fibre in
lation, a chemical process in which potatoes is mostly in their skin. If
methyl groups are transferred from you want the cholesterol-lowering,
one molecule to another. Many colon cancer preventing, and bowel
essential chemical events in the supportive effects of fibre, be sure
body are made possible by methy- to eat the potato's flavourful skin as
lation, for example, genes can be well as its creamy center.
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 SWEET POTATO
gene, p53. Another way that methy-
lation 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. Methy-
lation changes a potentially danger-
ous molecule called homocysteine
into benign substances. Since
homocysteine can directly damage Background
blood vessel walls, greatly increas- Sweet potatoes belong to the
ing the progression of athero- Convolvulaceae plant family. The

16

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.
Health Benefits
How sweet it is for your health
to eat sweet potatoes? The dessert-
like 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 antioxi-
dants 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
Articles
explain why beta-carotene and
vitamin C have both been shown to
be helpful for preventing these
conditions.
People who are prone to consti-
pation 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.
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Nutritive Value
Cajanus
Sweet potatoes are good contri-
butors of traditional nutrients and
are a sweet source of good
nutrition. They qualify as being
Vol 39, No.1, 2006
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 (3½
ounce serving) provides over
8,800 IU of vitamin A or about
twice the recommended daily
17
 Articles
allowance, yet it contains only 141
Cajanus calories making it valuable for
individuals interested in controlling
their weight. This nutritious com-
plex carbohydrate food provides 42
percent of the Recommended Daily
Allowance (RDA) for vitamin C, 6
Vol 39, No.1, 2006
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, com-
plex carbohydrates, protein, vita-
mins A and C, iron, and cal-
cium, 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 electro-
lyte balance and cell integrity.
Controlling potassium distribu-
tion is a high priority for the
body because it affects many
18
aspects of homeostasis, includ-
ing 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 antioxi-
dants, vitamin E and beta-
carotene. These substances are
effective in neutralizing free
radicals, which are responsible
for damage to cell walls and cell
structures. Vitamin E also pro-
tects against heart attack and
stroke by reducing the harmful
effects of low-density choles-
terol 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 pota-
toes as a nutritious food helpful
in the prevention of disease.
 Articles
An "Antidiabetic"
Nutrient Sweet Potato Irish Potato
Food Energy (Kcal) 90.00 93.00
The sweet potato Protein (g) 2.01 1.96
is considered to be
Total Fat (g) 0.15 0.10
an "antidiabetic" food
because it may help Carbohydrate (g) 20.71 21.55
to stabilize blood Fibre (g) 3.30 1.50
sugar levels and Calcium (mg) 38.00 5.00
reduce insulin resis-
Iron (mg) 0.69 0.35
tance, a problem
caused when cells Potassium (mg) 475.00 391.00
do not respond to Vitamin C (mg) 19.60 12.80
the hormone insulin. Niacin (mg) 1.49 1.40
Insulin is supposed Folate (mcg) 6.00 9.00
to act as a key and
Vitamin A (IU) 19218 0.00
unlock the cell in
order to allow sugar Vitamin E (mg) 0.71 0.04
to pass from the
blood into the cells. Some of the how quickly glucose is
blood sugar regulatory properties of absorbed after a person eats,
sweet potato may come from the how high glucose rises, and
fact that sweet potatoes have a high how quickly it returns to
concentration of carotenoids. normal. A low glycemic index
cajanus
Physiological levels, as well as is desirable and is charac-
dietary intake of carotenoids, may terized by slow absorption, a
Cajanus

be inversely associated with insulin modest rise in blood glucose,

resistance and high blood sugar
levels. Although more research is
needed in this area, the stage seems
set for sweet potatoes to have
and a smooth return to
normal. Fast absorption, a
surge in blood glucose, and an
over-reaction that plunges
Vol 39, No.1, 2006

unique blood sugar controlling glucose below normal are

properties.
SWEET VS IRISH POTATO
• Different foods have different
effects on blood glucose. The
glycemic index is a measure of
undesirable and are the result
of eating foods with a high
glycemic index. This distinc-
tion is especially important for
people with diabetes, whose
good health is dependent
upon stable blood glucose
levels. As a result, getting

19
 Articles
enough carbohydrates without
Cajanus causing glucose spikes can
prove challenging.
• Carbohydrate-containing
foods are compared with
glucose, which is given a GI
score of 100. Carbohydrates
Vol 39, No.1, 2006
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
Apples, oranges, pears,
peaches
Beans and lentils
Pasta (all types made from
durum wheat)
Sweet potato, peeled and
boiled New (Irish) potatoes,
Sweetcorn
Porridge
Noodles
All Bran, Special K, Sultana
Bran
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.
20
response is fast and high.
Carbohydrates that break
down slowly release glucose
gradually into the blood-
stream. They have low gly-
cemic indexes (GI less than
55). The blood glucose res-
ponse is slower and flatter.
The table shows the GI of
some common foods and the
superior value of Sweet
potato, with its low GI.
Medium GI High GI
Honey Glucose
Jam White and wholemeal
bread
Shredded Wheat
Brown rice, cooked
Weetabix
White rice, cooked
Ice cream
Cornflakes
peeled and boiled Baked (Irish) potato
White basmati rice, Mashed (Irish) potato
cooked
Pitta bread

RICE
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, nutritious, has many other
health benefits, can be included in many
diets and used by persons of various age
groups.
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
Articles
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
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whole grain, brown and wild rice
thus the nutritive value is greater.
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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
Vol 39, No.1, 2006
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
21
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rice that has lost many more
Cajanus 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 health-
Vol 39, No.1, 2006
supportive, essential fats. Because
these fats, once exposed to air by the
refining process, are highly suscep-
tible 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 nutri-
ents. It is important to note that
parboiled rice is not brown rice, a
view held by many consumers.
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
22
also be used as stuffing or as a hot
cereal/porridge. In the English-
speaking 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 crea-
tures. As a single food item, rice is
nutritious since it contains a range
of nutrients and essential nutrition-
related substances. Rice is an excel-
lent source of complex carbohydrate,
one of the energy-producing nutri-
ents that fuels muscles with glucose
for energy during activity and
exercise and also feeds the brain to
enhance its functioning. Carbohy-
drates 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
 Articles
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 magne-
sium. 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 impor-
tant 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 compo-
nent of a very important antioxi-
dant enzyme called superoxide
dismutase (SOD) that is found
exclusively inside the body's mito-
chondria (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 contri-
butes 21.0% of the daily value for
magnesium. This mineral has
been shown to be helpful for
cajanus
reducing the severity of asthma,
lowering high blood pressure,
reducing the frequency of
Cajanus
migraine headaches and reducing
the risk of heart attack and stroke.
Other Nutritional Qualities
Vol 39, No.1, 2006
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.
23
 Articles
Overall, the nutritional value* have dramatically different effects
of rice is as follows: on blood sugar levels. The
Cajanus

Rice Dietary
(100 g/3.5 ozs) CHO Fibre Pro Fat Sod. Pot. Thia Ribo Nia Fe
Kcal (g) (g) (g) (g) (mg) (mg) (mg) (mg) (mg) (mg)
Brown, raw 370 77.2 3.5 8.0 3.0 7 223 .40 .10 5.1 1.5
(long grain)
Vol 39, No.1, 2006

Parboiled 371 81.7 1.8 6.8 0.6 5 120 .60 .07 3.6 3.6

Enriched, long 365 80.0 1.0 7.1 0.7 5 115 .58 .05 4.2 4.3
grain

White 366 80.1 - 6.0 1.4 0 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 Glycaemic Index (GI) is a scale from

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
1-100 that was developed as a
means of classifying the glucose
raising potential of carbohydrate
foods relative to glucose, quanti-
fying the glycaemic response
(changes in blood glucose levels
following ingestion of a carbo-
hydrate 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 grad-
ually into the bloodstream have
lower GI factors. Eating high-
sugar, or high-starch containing
foods (such as rice), temporarily
raise blood sugar and insulin
levels. Many starchy foods have a

24

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-glycae-
mic 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 athe-
rosclerosis. 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 diar-
rhoea in persons experiencing
irritable bowel syndrome.
Articles
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
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consuming the most dietary fibre
from whole grains were 49% less
likely to gain weight compared to
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those eating foods made from
refined grains.
Prevent Cancer with the Fibre
Vol 39, No.1, 2006
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,
25
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and being a very good source of
Cajanus 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%
Vol 39, No.1, 2006
of the daily value for selenium.
Selenium is an essential component
of several major metabolic path-
ways, including thyroid hormone
metabolism, antioxidant defense
systems, and immune function.
Accumulated evidence from pros-
pective studies, intervention trials
and studies on animal models of
cancer has suggested a strong inverse
correlation between selenium intake
and cancer incidence. Several mech-
anisms have been suggested to
explain the cancer-preventive activi-
ties 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 incor-
porated at the active site of many
proteins, including glutathione per-
oxidase, which is particularly impor-
tant 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 peroxi-
26
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 preven-
tion as a cofactor of glutathione
peroxidase, selenium also works
with vitamin E in numerous other
vital antioxidant systems through-
out 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 inflam-
mation 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". Nutri-
tion 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 omega-
3 fats decrease cardiovascular

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 syn-
drome (a strong predictor of both
Type 2 diabetes and cardiovascular
disease), while eating more whole
grain foods is shown to be protec-
tive. 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 signifi-
cantly 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 glycae-
mic load, both of which are typically
low in whole foods and high in
Articles
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 whole-
grain 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, carbo-
hydrates 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.
cajanus
Tune Down and Bone Up on
Brown Rice
Cajanus
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
Vol 39, No.1, 2006
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
27
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nature's own calcium channel
blocker, preventing calcium from
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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.
Vol 39, No.1, 2006
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 exces-
sive contraction. Insufficient magne-
sium 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 mig-
raine headaches, as well as muscle
cramps, tension, soreness and
fatigue.
Magnesium also has other
health benefits. Along with cal-
cium, it is necessary for healthy
bones. About two-thirds of the
magnesium in the human body is
found in our bones. Some help to
give bones their physical struc-
ture, while the rest is found on the
28
surface of the bone where it is
stored for the body to draw upon
as needed. Brown rice helps to
keep those storage sites reple-
nished 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
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 fibre-
rich 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%.

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 sensiti-
vity 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.
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 develop-
ment of obesity among middle-
aged 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.
Articles
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 in-
fluences the likelihood of shattering
during harvesting. The pods vary in
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size, color and shape.
Legumes are classified as beans
(Phaseolus), peas/edible seeds and
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lentils (Lens). This grouping may
also include peanuts (Arachis), soy
beans, alfalfa and clover.
The legume family is known as
Vol 39, No.1, 2006
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.
29
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Legumes are widespread on all
habitable continents and have been
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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
Vol 39, No.1, 2006
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.
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
30
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 follow-
ing 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

“poor man’s 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 potas-
sium. One cup cooked beans
contains more potassium than 1
banana, and 1 cup has more
Legumes Commonly Used in the Caribbean
NAME PHOTO
Black Eyed Peas
Kidney, Rajma,
Mexican Bean
Channa, Chickpeas,
Garbonzo beans
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calcium and iron than 3 ounces of
cooked meat. Beans are low in fat.
Legumes are a good source of
vitamins: niacin, thiamin, ribo-
flavin, B6, and folate. The seeds of
many legumes are rich in edible
oils, gums, complex carbohy-
drates and fiber.
CHARACTERISTICS AND USES
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 Year’s 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
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keep their shape during cooking. Used
alone as a “side dish”, in soups, added
to rice (a Jamaican favourite), or in
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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
Vol 39, No.1, 2006
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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NAME PHOTO CHARACTERISTICS AND USES

Cajanus

Pigeon Peas, Cajanus Available in its dried form all year round
Cajan 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.
Vol 39, No.1, 2006

Peas, Split Yellow peas are milder than green, both

Green & Yellow 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.
Red Lentils
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
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.

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 paté ,
loaf, balls; used in soups, added to rice
Spanish Brown Lentils and used in many other ways.

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NAME PHOTO CHARACTERISTICS AND USES

Lima Beans, Large beans with a buttery flavor and

Madagascar Bean
Pinto
Soy, Soya Beans:
Beige Or Black
Fava, Broad Bean,
Butterbean, Windsor
Bean, English Bean
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.
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
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outer skin. Peel off skins after soaking.
Creamy texture; nutty, sweet earthy
flavor. Use in soups, or purée into paté
Cajanus

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
Vol 39, No.1, 2006

skins. Always use oil with these beans

Navy, Yankee Bean,
Pearl Haricot, Boston
Navy Bean
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.

33
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Health Benefits
Cajanus
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.
Vol 39, No.1, 2006
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 specifi-
cally 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.
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
34
with flatulence-producing enzymes
that may make acceptance undesir-
able, However, this can be addressed
during pre-preparation and even
preparation.
Foods high in purines contri-
bute 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

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 intes-
tines. 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.
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 casse-
roles 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.
Articles
• 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 typi-
cally 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 parti-
cular type of legume in the super-
market, 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
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beans. Lima beans and navy beans
are easily interchangeable. Experi-
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ment 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
Vol 39, No.1, 2006
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.
35
 Articles
Cajanus 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
Vol 39, No.1, 2006
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 peren-
nially 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. Thereafter, 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
36
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 flavour-
ful 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 kid-
ney-shaped
end of an
almost pear-
s h a p e d
yellowish or
reddish fruit
that grows
abundantly in some of the
Caribbean countries. Of all the

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 inflam-
mation;
• encourage bone health and
prevent osteoporosis.
Cashew nuts also contain mag-
nesium, 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.
Articles
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
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fruit is actually the almond nut.
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Nutritional Contribution of Nuts
Nuts are rich in dietary fat as
well as other nutrients. However, in
assessing their nutritional value, the
Vol 39, No.1, 2006
overall fat content, although un-
saturated, must be considered. Nuts
contain up to 85% unsaturated fats
similar to those found in avocados
and olive oil. These good, mono-
unsaturated fats have been found to
not only help lower cholesterol
levels, but they may also reduce
the risk of heart disease.
37
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All of the evidence for nuts has
Cajanus 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
Vol 39, No.1, 2006
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.
38
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 dege-
neration. Other studies have
contradicted these findings. Even
the effectiveness of vitamin E
supplements has been called into
question. Perhaps the best expla-
nation 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 well-
rounded nut.
More than 65% of mono-
unsaturated 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.

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 excel-
lent source of copper and may help
replenish low levels.
Iron: The World Health Organi-
zation 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 differen-
tiation. 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 non-
haeme 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, mag-
nesium 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.
Articles
• Keep bones strong.
• Regulate blood sugar levels.
• Promote normal blood pres-
sure.
• Metabolize energy and synthesize
protein.
Some evidence suggests that
magnesium may help regulate
blood pressure, reduce the risk of
heart disease, metabolize carbo-
hydrates, influence the release of
insulin, and protect against osteo-
porosis.
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
cajanus
most abundant mineral. It is
involved in nearly every biological
Cajanus
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
Vol 39, No.1, 2006
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
39
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antacids containing aluminum.
Research has shown that many
Cajanus
people could experience a signifi-
cant loss of phosphorous following
injury from severe burns.
Potassium: is the third most
abundant mineral in the body. Potas-
Vol 39, No.1, 2006
sium 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 heart-
beat, reduce heart rhythm abnorma-
lities, and prevent kidney stones.
Potassium deficiencies are rare
because this mineral is widely
available in commonly eaten foods
such as bananas, orange juice, pota-
toes, and nuts. Pistachios are an
especially good source.
Selenium: is a trace mineral essen-
tial 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 condi-
tions, 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.
40
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.
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 hor-
mones, activate bodily functions,
produce some body fluids, and

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, methio-
nine, cystine, phenylalanine, tyro-
sine, threonine, tryptophan, and
valine, must come from foods or
supplements. The body can manu-
facture non-essential amino acids.
Low-protein vegan and vegeta-
rian 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. Incorporat-
ing 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.
Weight Management
According to the International
Journal of Obesity, study parti-
cipants 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 nutrition-
ally dense nuts may leave a feeling
of fullness for a longer period of
time. This "fullness" may help to
Articles
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 combi-
nation of hard-to-get nutrients,
including plant protein, zinc, iron,
copper, selenium, calcium, magne-
sium, 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
cajanus
and nutty flavour. They were
Cajanus
Vol 39, No.1, 2006
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.
41
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Pumpkin seeds are rich sources Poppy seeds: are a source of
Cajanus of many minerals including man- calcium and magnesium to prevent
ganese, magnesium, phosphorus, high blood pressure and osteo-
zinc, and more. These minerals may porosis.
help protect men's bones from
osteoporotic fracture. There's in- PEANUTS
creasing evidence that pumpkin
Vol 39, No.1, 2006

seeds also promote prostate health

because they contain a phyto-
chemical called cucurbitacin, which
reduces the risk of prostate cancer.
Pumpkin seeds can easily be added
to sautéed vegetables, salads, dress-
ings, cereals, burgers, and more.
Pumpkin seeds can also be roasted
right from the pumpkin for
snacking.
In addition, preliminary studies Peanuts grow on small bushes
have shown that pumpkin seeds unlike most other nuts which grow
on trees. They are technically not
compare favorably to the anti-
nuts. They are considered part of
inflammatory drug indomethacin in
the legume family.
reducing inflammatory symptoms –
Peanuts are highly nutritious
without the side effects of the drug.
seeds. They have a good balance of
Sesame Seeds: are a source of
amino acids providing about 25% to
two phytochemicals, sesamin and
30% protein; many minerals such as
sesamolin that can help with lower-
iron, magnesium, phosphorus, zinc
ing cholesterol and preventing high
and copper; more B-vitamins,
blood pressure. Sesame seeds are a except B12, than most nuts and fiber.
very good source of calcium and
Although they are relatively high in
magnesium.
fat, most of it is mono-unsaturated,
Sunflower Seeds: contain a
the healthier type of fat. A common
potent antioxidant team of selenium by-product is peanut oil which can
and vitamin E to fight cancer and be used in cooking or added to
heart disease. many commercial products.
Flaxseeds: are an exceptionally Because peanuts are high in
rich source of essential omega-3 fat, they need to be stored in a
fatty acids to fight the signs of cool, dry place in an airtight
aging, reduce inflammation and container, or refrigerated to
prevent heart disease and cancer. prevent rancidity. Peanuts are

42

available shelled or unshelled,
and are often roasted and salted.
They are ideal for snacking but
should be consumed in modera-
tion 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
Heart Attack
Dietary fat intake affects heart
Almonds Walnuts
Hazelnuts
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 mono-
unsaturated and polyunsaturated
fats, as found in nuts and most
Articles
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 con-
sumed, almonds and walnuts may
be most effective at lowering
cholesterol. Macadamia nuts have
Pistachios
cajanus
Cajanus
Macadamia
been less beneficial in most studies.
Nevertheless, some studies have
found a cholesterol-lowering effect
Vol 39, No.1, 2006
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
43
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arginine. Therefore, exactly how
Cajanus nuts lower cholesterol or lower the
risk of heart disease remains some-
what unclear. Some researchers
believe that nuts may not be
directly protective. Rather, people
who consume a large amount of
Vol 39, No.1, 2006
nuts are likely not to be simulta-
neously 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 con-
sistency of research outcomes
strongly suggest that nuts help
protect against heart disease. Al-
though 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 increas-
ing nut consumption led to weight
gain, the amount of added weight
has been remarkably less than
would be expected given the num-
ber of calories added to the diet.
Health Concerns About Nuts
Although nutritionally bene-
ficial, 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.
44
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 con-
sume 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 symp-
toms. Responses varied from
person to person. Those without
ileostomies (surgical openings

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 double-
blind 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
Articles
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
cajanus
tissues. Generally, fruits are succulent,
fleshy or pulpy, often juicy and usually
sweet with fragrant, aromatic flavours.
Classification according to common
Cajanus
usage does not always agree with
botanical classifications. Botanically,
several fleshy fruits, such as tomatoes
and squash are not sweet and are
Vol 39, No.1, 2006
therefore used as vegetables. Nutri-
tionally, 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
45
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appetizer or a dessert. Vegetables can
be bulbs such as onions, garlic; flowers
Cajanus
– cauliflower, broccoli; fruits –
pumpkin, tomatoes, squash; leaves –
lettuce, watercress, baghi, callaloo;
roots – beets, carrots; seeds – beans,
corn, peas, and tubers – potatoes,
Vol 39, No.1, 2006
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 contri-
bution. Because of the high starch/
carbohydrate content of tubers and
corn, these are not regarded as vege-
tables. 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.
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
46
essential macro- and micro-
minerals, vitamins and vitamin-
like 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 cab-
bage, and citrus fruits such as
oranges, lemons, limes, and grape-
fruit (and their juices) make impor-
tant 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

be controlled. Diet can be a very
effective tool for lowering blood
pressure. One of the most convinc-
ing associations between diet and
blood pressure was found in the
Dietary Approaches to Stop Hyper-
tension (DASH) study.1 This trial
examined the effect on blood pres-
sure of a diet that was rich in fruits,
vegetables, and low-fat dairy pro-
ducts 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 vege-
tables can also help lower serum
cholesterol. Although the mecha-
nism is unclear, it is hypothesized
that eating more fruits and vege-
tables 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 vege-
tables 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
Articles
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 Inter-
national Agency for Research on
Cancer, specific fruits and vege-
tables may protect against specific
cajanus
types of cancer. For example,
stemming from a finding from the
Cajanus
Health Professionals Follow-up
Study, it is suggested that tomatoes
may help protect men against pros-
tate cancer, especially the aggres-
sive forms. Lycopene, one of the
Vol 39, No.1, 2006
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 com-
ponents of fruits and vegetables is
their indigestible fibre. As fibre
47
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passes through the digestive tract, it
Cajanus absorbs water and expands. This
can calm an irritable bowel and, by
triggering regular bowel move-
ments, can relieve or prevent consti-
pation. The bulking and softening
action of insoluble fiber also
Vol 39, No.1, 2006
decreases the pressure inside the
intestinal tract and so may help
prevent diverticulosis, the develop-
ment of tiny, easily irritated
pouches inside the colon and diver-
ticulitis, the often painful inflam-
mation 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 degenera-
tion. 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 cumu-
lative 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 degene-
ration 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 pig-
48
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 concen-
trations 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, espe-
cially 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-radical-
damaging 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 high-
animal-protein and high-fat diet
(from foods other than fish) has

been linked to Crohn’s disease.
As with many other health condi-
tions, 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 consump-tion of fruits and
vege-tables 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.
Articles
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
cajanus
Loss
Consistently including fruits and
Cajanus
vegetables as part one's daily diet
can help to control weight. Vege-
tables and fruits are good sources of
dietary fibre but are not significant
sources of either fat or calories
Vol 39, No.1, 2006
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
49
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will provide more calories than an
Cajanus equal amount of vegetables. Addi-
tionally, 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
Vol 39, No.1, 2006
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 vita-
mins 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.
Nutritive Value
Carbohydrate, mainly in the
form of sugar, is the chief energy
50
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 grape-
fruit 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, vege-
tables can be depended upon to
contribute dietary fibre, minerals
and vitamins. Some fresh vege-
tables 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.

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, espe-
cially 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, water-
cress, calalloo, dasheen bush,
spinach, pawpaw/papaya, pump-
kin, 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,
Articles
teeth and gums and for protection
against infection. A deficiency of
this vitamin can contribute to tooth
decay, bleeding gums, and pre-
mature aging. Vitamin C also aids
the absorption of non-haeme iron
and thus contributes to the pre-
vention of anaemia.
Minerals
The highly soluble minerals like
calcium, phosphorus, iron, magne-
sium, copper, and potassium con-
tained 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 com-
plete absorption of vitamins,
proteins, fats and carbohydrates of
the food. They also help the body to
eliminate excess of body water and
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salt.
Two important minerals,
calcium and iron, found in vege-
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tables are especially useful. Cal-
cium is essential for strong bones
and teeth, and iron is essential for
blood formation. It is a main
Vol 39, No.1, 2006
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 bio-
availability of calcium is <5% in
spinach and >50% in cruciferous
vegetables.
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 Articles
Nutritional Highlights of
Cajanus 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
Vol 39, No.1, 2006
imported produce due to lack of
knowledge of the nutritional
contribution. Locally produced
fruits and vegetables are a power-
house of vitamins and minerals
compared with common imported
selections. Some examples are:

Apple vs Guava
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
Carbohydrate Fibre Vit. C Potassium
Food Kcal (g) (g) (mg) (mg)
Apple, medium 59 15.3 0.8 6 115
(100 g) (crude)
Guava, medium 51 11.9 5.6 184 284
Whole (100 g)

Apple vs West Indian Cherry

It takes many apples to supply the vitamin C content of the same

amount of West Indian cherries.

Dietary
Carbohydrate Fibre Vit. C Potassium
Food Kcal (g) (g) (mg) (mg)
Apple, medium 59 15.3 0.8 6 115
(100 g) (crude)
W.I Cherry 32 7.7 0.4 1677 146
(100 g) (crude)

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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
Carbohydrate Fibre Vit. C Potassium
Food Kcal (g) (g) (mg) (mg)
Grapes 63 17.2 0.8 4 191
(100 g) (crude)
Guava, medium 51 11.9 5.6 184 284
Whole, 100 g

Mango vs Cantaloupe
Except for potassium, an equivalent amount of mango provides
more of the selected nutrients compared with cantaloupe.

Dietary Vitamin
Carbohydrate Fibre Vit. C A Potassium
Food Kcal (g) (g) (mg) R.E. (mg)
Mango, ripe 65 17.0 1.08 25 389 120
(100 g)
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Cantaloupe 35 14.5 1.0 11 322 309
(100 g) (crude)
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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
Vol 39, No.1, 2006

local callaloo (amaranth)/baghi in terms of calcium, iron or vitamin A.

Callaloo has more calcium, iron and vitamin A than broccoli.

Dietary Vitamin
Carbohydrate Fibre A Calcium Iron
Food Kcal (g) (g) R.E (mg) (mg)
Broccoli (100 g) 29 5.2 1.4 141 114 1.2
cooked, drained
Callaloo (100 g) 21 4.1 1.0 277 209 2.3
cooked, (crude)

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 Articles
Dietary Fibre
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In addition to the range of
nutrients that fruits and vegetables
provide, these food groups also
contribute both soluble and insolu-
ble dietary fibre. The latter does not
dissolve in water and is also
Vol 39, No.1, 2006
referred to as roughage or bulk.
Fibre includes cellulose, hemi-
cellulose 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 in-
cludes 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. Exam-
ples of such medical conditions
54
include irritable bowel syndrome,
colon polypscancer, diverticulosis,
haemorrhoids, constipation and
diarrhoea. Therefore, it is important
to consume adequate amounts of
fibre.
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.

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 vege-
tables 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, pak-
choi and other tender greens
need no water.
Articles
• 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
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further seasoned, if necessary,
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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
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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 pro-
perties of aluminum can injure the
sensitive lining of the stomach,
leading to gastric irritation, diges-
tive and intestinal ailments.
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 Articles
Adding More Fruits and
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Vegetables to Your Diet
Fruits and vegetables can be
easily incorporated into the diet.
Some suggestions are as follows:
• Add grated or shredded raw
Vol 39, No.1, 2006
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, christop-
hene, pumpkin, cabbage, cauli-
flower, 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 vege-
tables sometimes instead of
meat, poultry or fish;
56
• 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 bounti-
ful 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 com-
mercially 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) rando-
mized clinical trial. Arch Inter-
nal Med 1999; 59:285-93.

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 epide-
miological 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, approxi-
mately 8,100 colorectal cancer cases
were identified. Among the studies,
NEWSBRIEFS
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 signi-
ficantly 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
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account, the results were not
significant. Although high dietary
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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
Vol 39, No.1, 2006
chronic conditions such as heart
disease and diabetes. (JAMA.
2005; 294:2849-2857.)
Source: Nutrition Today, Vol. 41,
No. 1, January/February, 2006.
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