Advice on food - in numbers

Food analysis
Wed, 16 Apr 1997 14:48:45 GMT

Hello everyone:
I don't know if anyone else will be interested in this, but I dug up this info on the Web. The US Department of Agriculture has a massive web site at which you can search for the nutritional content of thousands of things. So, I looked up a bunch of vegetables and fruits, and found out their carbohydrate and fiber content. I still can't find information anywhere about the specific sugars in foods, but this is a start:

First, here are the vegetables we are supposed to avoid (***all of the items I list below are for 100 grams, boiled, unless otherwise stated***)

Potato: 86 Kilocalories; 20 g carbos; 1.8 g Fiber Parsnip: 81 Kilocalories; 19.53 g. carbos; 4 g.
Fiber Sweet Potato: 105 Kc; 24.28 g. Carbos; 1.8 g. Fiber

Here are the veggies we are supposed to introduce first:

Zucchini: 16 Kc; 3.93 g. Carbos; 1.4 g.
Fiber Pumpkin: 20 Kc; 4.9 Carbos; 1.1 Fiber
Tomato: 27 Kc; 5.83 Carbos; 1 Fiber
Carrot: 45 Kc; 10.48 Carbos; 3.3 Fiber
Green Beans: 35 Kc; 7.89 Carbos; 3.2 Fiber
Butternut Squash: 40 Kc; 10.49 Carbos; No Fiber

Here are a few other veggies:
Cabbage: 22 Kc; 4.46 g. Carbos; 2.3 g. Fiber
Broccoli: 28 Kc; 5.06 Carbos; 2.9 g. Fiber
Spinach: 23 Kc; 3.75 Carbos; 2.4 Fiber
Red/Green Pepper: 28 Kc; 6.7 Carbos; 1.2 Fiber
Cauliflower: 23 Kc; 4.1 Carbos; 2.7 Fiber
Onion: 44 kc; 10.15 Carbos; 1.4 Fiber
Cucumber (RAW): 13 Kc; 2.76 Carbos; .8 Fiber

Here are a few fruits:

Apple: 53 Kc; 13.64 Carbos; 2.4 Fiber
Pear (RAW): 59 Kc; 15.11 Carbos; 2.4 Fiber
Orange (RAW): 47 Kc; 11.75 Carbos; 2.4 Fiber
Banana (RAW): 92 Kc; 23.43 Carbos; 2.4 Fiber
Lemon Juice: 25 Kc; 8.63 Carbos; .4 Fiber

I think it is interesting that carrots and butternut squash are so high in carbos, relative to the other vegetables on the favored list. I personally think I have had a few problems with both of these. I also found green beans difficult to digest, as have others apparently. The information here indicates that green beans and carrots have the highest fiber content out of all of these vegetables (except parsnips), and they aren't particularly low in carbos.

I should say that I have leaky cut and severe candida (caused by 800 tablets of tetracycline four years ago), not IBD. So, my needs might be a bit different. But if I were to choose vegetables from the info on this list, I would pick zucchini, pumpkin, cucumber (peeled and sauteed, not strange at all, even Julia Child has a recipe!), and tomato to start.

I hope I didn't bore people with this! I like to know the reasons why things work, so I am trying to find as much info as I can. If anyone else wants to hunt for themselves, the USDA location is:

Carrie in Toronto

Food data base

There is a site on the net that has been very helpful for me in determining if a food is allowable in the SCD. It's called the Plant Tracker and you can search a large data base that will give you details of the food's make-up.
For example I wanted to know if Jicama would be ok on SCD. I searched Plant Tracker and found that it's a source of starch.
Hope this helps.
God Bless you all!
Kenneth Gould

Sources of Calcium that comply with the SCD

Food     Amount     Calcium (mg)

Collard greens, cooked     1 cup     357
Rhubarb, cooked     1 cup     348
Spinach, cooked     1 cup     278
Turnip greens, cooked     1 cup     249
Kale, cooked     1 cup     179
Sesame seeds     2 TB     176
Okra, cooked     1 cup     176
Beet greens, cooked     1 cup     165
Bok choy, cooked     1 cup     158
Mustard greens, cooked     1 cup     150
Figs, dried or fresh     5 medium     135
Tahini     2 TB     128
Swiss chard, cooked     1 cup     102
Almonds     1/4 cup     97
Broccoli, cooked     1 cup     94
Almond butter     2 TB     86

The RDA for calcium for adults, 25 and older, is 800 milligrams per
day; for those 11-24, the RDA is 1200 milligrams of calcium. United
States recommendations are more than 50% higher than the British
and Japanese.

Note: Oxalic acid, which is found in spinach, rhubarb, chard, and
beet greens is often said to bind with calcium and reduce absorbtion.
In laboratory experiments, calcium does combine with oxalates. However,
at normal dietary intakes, oxalates have little practical effect on
calcium absorbtion (1).

Sources: Composition of Foods. USDA Handbook 8.
Manufacturer's information.

Stay healthy.


Advice concerning...

 Food in general
 Dry Curd Cottage Cheese
 Almonds and Nuts
 Oil, Spices, etc.
 Honey, Sweetners, etc.
 Fish Oil
 and some figures and numbers

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