Caribbean Foods

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Vol 39, No.1, 2006

Common Caribbean Foods and Your Health Part 1

The Caribbean is renowned forits diversity of cultures thatoriginated from the earlysettlers. This has transcended into avariety of food choices and habitsthat have survived throughout theages while others have been addedover the generations.

Staple foods are good examplesof this Caribbean diversity. Theyare the most affordable, easilyavailable and the most widely used.Many individuals do not feelsatisfied unless the main mealincludes rice while others express asimilar feeling about provisions.But achieving and maintaininggood nutritional status and healthrequires eating more than staplefoods. Legumes have traditionallybeen identified as meat extendersprimarily because of their contri-bution to overall dietary protein.Nuts are just as widespread.Caribbean fruits and vegetables arespecial. They provide more thaneye appeal to the plate and thepalate. They are endowed with arange of vitamins and minerals andare also important protective foodsfor maintaining health and prevent-ing many diseases that continue toaffect our populations.

As the global food tradeexpands an ever increasing varietyof foods will appear in the Carib-bean market. This issue ofCAJANUS, and the next, willdiscuss the nutrient content andhealth benefits of some commonlyused foods in the Caribbean. Thisissue focuses on: Staples, Legumesand Nuts, Fruits and Vegetables four of the six Caribbean FoodGroups. Foods from these groupscomprise a significant portion of thehousehold food basket for almost allCaribbean families. Each articlepresents a brief historical perspec-tive of the selected food item andthen elaborates the health contribu-tion and some dietary uses.

The next issue will highlightprimarily the remaining two of thesix food groups: foods fromanimals; fats and oils. The articles inthese two volumes are meant todispel myths and address somehealth concerns, but more impor-tantly, to show the magnificent andvariety of food resources readilyavailable for us to enjoy deliciousand healthy meals in theCaribbean.

aJune Holdip

aMs. June Holdip is Dietitian, CFNI.

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BackgroundAs the name suggests, breadfruit

can be eaten in place of bread. In fact,it was described as such by CaptainCook and other early travelers to theSouth Pacific who likened in it theflavour, texture and usage to bread,hence it present name. Its botanicalname is Artocarpus altilis. Oncecommonly regarded as slave food, thebreadfruit was first brought to theCaribbean in 1793 by a Britishexplorer Captain William Bligh, as

one of the cheap foods for feedingslaves. This historical legacy, nodoubt, accounted for its own lowstatus in the eyes of the Caribbeanpeople at one time, and it was manyyears before the breadfruit achievedwidescale acceptability in the region.Today, however, it is considered anexotic fruit by some.

The fruit of the breadfruit tree,produced primarily between May andAugust has a unique structure. It isthree to eight inches in diameter andweights between one and threekilograms. When cooked, it has theconsistency of potato (Irish). There ismuch uncertainty as to the varietiesof the breadfruit. Usually, however,varieties of the breadfruit aredistinguished by the presence orabsence of seeds and the shape and theskin texture of the fruit. Breadfruitvarieties also differ in season ofmaturity, cooking quality andflavour.

Is it too late to kick the wheat habit?

.....Three substitutes for flour products which can be grown easily inthe Caribbean and are readily available, are the breadfruit, greenbanana and cassava.

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Common Caribbean Foods and Your Health

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Nutritive ValueAlthough the breadfruit has

been known and used widely forcenturies, there is very little infor-mation on the nutritive value ofthe fruit, especially in the formsin which it is prepared andconsumed in the Caribbean.

Fortunately, however, work doneby the Caribbean Food andNutrition Institute (CFNI) speci-fically on the nutrient composi-tion of the Jamaican breadfruitwhen prepared by boiling androasting, has helped to fill theinformation gap (See Table 1).

Table 1:

Jamaican Breadfruit

AMOUNT IN 100 GRAM EDIBLE PORTION

NUTRIENT BOILED BREADFRUIT ROASTED

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

Calcium (mg) 29.5 32.2

Potassium (mg) 239 492

Magnesium (mg) 14.3 23.6

Phosphorus (mg) 23.0 35.5

Sodium (mg) 222* 3.5

Copper (mg) 0.5 0.5

Manganese (mg) 0.1 0.5

*Due to the addition of salt in boiling.

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In general, the breadfruit,when compared with other singlestarchy foods eaten in Caribbeanislands, can contribute to the dietappreciable amounts of energy,and the principal nutrients: pro-tein, carbohydrate and dietaryfibre. The fruit can also make avaluable contribution to thedietary intake of calcium, mag-nesium, phosphorus and potas-sium. The fat content of bread-fruit is low and can be used in lowcalorie diets.

In its fresh state, whether justmature, fully mature or ripe, thebreadfruit can be used in manyways. Also in whatever form it iseaten boiled, baked, roasted, friedor pickled the fruit is animportant, traditional staple. Whenused as a substitute for wheat flour,it is either grated or sliced, driedand ground. Breadfruit can also beused for baking into dumplings,fritters, salads, porridge, muffinsand puddings.

In addition to its versatility as afood, the breadfruit has significantnutritional value. It is relativelylow in calories but higher indietary fibre and iron than theother starchy fruits, roots andtubers. This should be welcomenews to those of us who are weightconscious. But its nutritional valuedoes not stop there. Like otherground provisions, its mainnutrient is starch and it is also anexcellent source of potassium.

In its seeded form, the bread-fruit is known as breadnut orchataigne and when boiled themature seeds are used as a snackfood. The immature chataignealso makes a favorite dish incertain parts of the Caribbeanwhen it is flavoured with curry.Breadnut has a much highernutritional value than breadfruit,and breadnut flour is moreconcentrated in energy, proteinand other nutrients than wheatflour.

The fruit bears profusely forabout eight months in the year,but much of it crop is wasted as itspoils easily because it ripenswithin two or three days ofharvesting. To date, no one hasdevised a convenient and effectiveway to store or preserve it on alarge scale. Its storage life can belengthened by placing it in therefrigerator. Baked or roasted,breadfruit can also be frozen fromone season to another bywrapping in wax paper andpackaging it in plastic bags.Excess breadfruit can also bedried either in the sun or in theoven at 49C (120F). Despite itproven value over the 200 yearssince it was introduced to theregion, the breadfruit's fullpotential is yet to be tapped.Processed breadfruit productsdeveloped in the Caribbean,include frozen dehydrated and

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and candied male flowers. Un-fortunately, the current cost ofcommercial processing is too highto make this viable industry.

The banana is an immenselypopular fruit and it is available allyear round. It belongs to the samefamily as the plantain, known asMusa, and is commonly called"fig" in the Eastern Caribbean.The ripened banana is eaten as afruit in virtually every country. Inits green form, however, it istreated as a staple food whichmust be cooked, usually byboiling before eating.

Like the breadfruit, the bananacan be used to make a variety ofdishes. It can be grated and madeinto porridge, or used in otherdishes such as salads, fritters or assoused bananas. It can also bedried and made into flour, even

replacing some of the wheat flourused to bake products. Com-mercially, it serves as the basis forsnack foods such as banana chips.

Like the other starchy fruits,roots and tubers, its main nutrientis starch and, contrary to a widelyheld belief, it provides very littleprotein or iron. These two latternutrients are provided by what-ever meat dish with which thegreen banana is often served. Anexample of this type of dish is thevery popular "run down" or "oildown" served on Caribbeantables, which consists of saltedmeats or fish (mackerel), coconutmilk, green bananas or breadfruitand greens.

Banana flour can be madecommercially but needs moreresearch to determine if there isany possibility of it becoming aviable venture. Nutritionally, it issimilar to the other flours whichcan be obtained from our localprovisions. Despite the estab-lished attributes of the breadfruitand the banana, however, theflour that they produce, or thatfrom any other local provisions,except the breadnut, is inferiornutritionally to wheat flour.Although, wheat flour has thenutritional edge over the bread-fruit and green banana, these twofruits are good buys when shop-ping for substitutes.

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Cassava or manioc (Manihotesculenta) also yuca in Spanish,mandioca, aipim, or macaxeira inPortuguese, and mandio inGuaran is a woody perennial rootcrop of the spurge family. It isextensively cultivated as an annualcrop for its edible starchy tuberousroot. Cassava is an excellent foodresource in the Caribbean. Plantingis done using 9-12 inch stemcuttings and grows best on sandy orsandy loam soils of reasonablefertility, but it can be grown onalmost all soil types provided it isnot water-logged, too shallow ortoo stony.

Except possibly for sugarcane,the cassava plant is the highestproducer of food calories percultivated area per day among cropplants. Cassava tubers are very richin starch, but poor in protein andother nutrients. In contrast, cassavaleaves are a good source of proteinif supplemented with the aminoacid, methionine. The chemicalcomposition of cassava varies in

different parts of the plant, andaccording to variety, location, age,method of analysis, and environ-mental conditions. Cassavasgrown during a drought areespecially high in these toxins.

In areas of high cassavaconsumption, there is concernthat the people may accumulatetoxic levels of cyanogenicglucoside, especially when theleaching process is not complete.

If eaten raw, the root is poisonous andcan be fatal, because the digestiveprocess produces cyanide withinthe body.

Cassava is originated in Braziland Paraguay. Today, this root cropis widely diffused in the Caribbeanregion, and may be called the"potato of the tropics". Worldproduction of cassava root wasestimated to be 184 million tons in2002; the majority of productionwas in Africa where 99.1 milliontons were grown; 51.5 million tonswere grown in Asia and 33.2 milliontons in Latin America and theCaribbean.

Fresh tubers do not keep longbut may be sliced and dried in thesun, with or without parboiling.The latter enhances the keepingquality and may be stored forseveral months. Within recenttimes, cassava has been madeavailable all year round because itis amendable to processing,particularly freezing. Although it

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articlesparticularly freezing. Although itmay seem to cost more than thefresh product, the frozen formoffers 100 % edible portion thusfull value for money is obtained.

Nutritional Value of CassavaCassava roots are high in

starch (carbohydrates), making ita good energy source. This meansthat foods from animals must beeaten to make a nutritionallybalanced diet. It has been repor-ted that cassava can produce250x103 calories/ha/day comparedto 176x103 for rice, 110x103 forwheat, 200x103 for maize, and114x103 for sorghum. Althoughcassava roots are rich in calories,they are deficient in proteins, fat,and some of the minerals andvitamins. Because cassava is oflower nutritional value than arecereals, legumes, and even someother root and tuber crops such asyams. The cassava root containscarbohydrates, 64 to 72 per cent ofwhich is made up of starch,mainly in the form of amylose andamylopectin. About 17 per centsucrose is found in sweetvarieties, and small quantities offructose and dextrose have beenreported. The lipid content ofcassava is only 0.5 per cent.Cassava is poor in proteins (1 to 2per cent), and the amino acidprofile of the cassava root is verylow in some essential amino acids,

particularly lysine, methionine,and tryptophan. The peel ofcassava roots contains slightlymore protein than is found in theedible portion. Therefore, peelingresults in loss of part of thevaluable protein component ofthe root. However, fermentationof the roots results in proteinenrichment by a factor of some 6to 8. Cassava is reasonably rich incalcium and vitamin C, but thethiamine, riboflavin, and niacincontent is not as high. Largeproportions of these nutrientsmay be lost during processing. Allof this should be taken intoaccount in cassava-processing inorder to retain as much aspossible of these nutrients.

Dietary UsesThe root can be made into a

variety of dishes. The soft-boiledroot has a delicate flavour and canreplace boiled potatoes in manyuses: as an accompaniment to fishor meat dishes, or deep-fried,

Nutrition Facts 100grams cooked cassava provides:

120 kcal; 27 grams carbohydrate; 0.1 grams dietaryfibre

3.1 grams protein; 0.4 grams fat; 87 mg calcium; 31 mg vitamin C

3.4 mg iron; 690 mg potassium;

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Articlesroots and pounding in a woodenmortar), dumplings, bread, cereal(farinha/farine), oil down/rundown, salad, , soups, stews, etc.Cassava flour can also replacewheat flour, and is so-used bypersons who are allergic to orcannot tolerate wheat, oats, rye orbarley. Tapioca is a common by-product made by gently heatingwashed and clean starch on hotiron plates which partly cooks itand causes agglutination intosmall round pellets. This productcan be used as a cereal or made intoa dessert. Another much-used byproduct is cassareep which is usedin sauces and is a constituent ofWest Indian, especially Guyana,pepper-pot. Cassareep is thefinished dark-colored concentratedproduct of boiled latex (milky fluid)and extracted juice.

Because of its high potassiumcontent, cassava is generally notrecommended for use by personssuch as those with renal failurewho are required to restrictdietary potassium.

The root contains free andbound cyanogenic glucosides(HCN) which are converted tocyanide in the presence oflinamarase, a naturally occurringenzyme in cassava. In the past,cassava was categorized as eithersweet or bitter, indicating theabsence or presence of toxic levelsof cyanogenic glucosides. The so-called "sweet" (actually "not bitter")

cultivars can produce as little as 20mg of HCN per kg of fresh roots,while "bitter" ones may producemore than 50 times as much (1g/kg). All varieties may requirespecial processing to decrease thelevel of cyanogenic glucosides.

BackgroundThe traditionally popular West

Indian staple food, yam, has become amost important item in the diet of ourpeople. The importance given to yamis derived from the increased valuewhich nutritionists and dieticiansplace on food from plants in the questfor good health.

Yams are one of the oldest,nutritious, versatile, deliciousstaple tropical foods. They arepart of a rich social and religiousheritage in West Africa. TheAfrican word Nyam which means"food" was actually coined from

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yam, a major food in some parts ofthat country. In many areas ofWest Africa yam remains the onlycrop requiring special ceremoniesfor its planting and harvest.Births, weddings, deaths and theinstallation of leaders and otherpeople in high places are occa-sions that call for yam dishes.Little wonder that the slavesbrought this prized food withthem to the West Indies. Today,the chief yam producing regionsare West Africa, South-east Asiaand the Caribbean together withneighboring parts of tropicalAmerica.

But plants of the yam familywere named after Dioscorides aGreek physician, who probablyused the wild varieties asmedicine. Wild varieties havesubstances that are valuable rawmaterial for the production ofbirth control pills and othermedicines.

Some of the yams with which weare most familiar are named aftercountries in our region. The St.Vincent commonly called Vincinand Barbados (bauby, bajan, renta)are examples. Other yams arenamed according to their colour,taste, size and heritage. So we haveyellow yam (afoo), negro yam,white yam, chinese yam, yampie,mozzella and sweet yam. InJamaica there is another calledLucea yam, named after the capitalof the parish of Hanover in which it

grows very well. The four mostimportant yams in the world arenegro yam, yellow yam, white orlisbon yam and yampie. The whiteyam includes varieties such asBarbados, St. Vincent, and sweetyam.

The scientific names of ourcommon types of yams alwaysbegin with Dioscorea (the genus) andwritten D. for short. So negro yamis D. rotundata, yellow yam D.cayenensis and the white yams D.alata. In the southern United States,sweet potatoes are called yams. Butsweet potatoes belong to a differentfamily of plants from yams.

Knowing Good Quality YamsA good knowledge of yams is a

definite asset to any consumer.The best yams are short, compact,uniform in shape; smooth skinnedand free of large roots oftenreferred to as "hairs". Whencooked the flesh should beuniform in colour whether white,creamy, yellow or light purple.They should have a rich flavour,smooth texture and they shouldnot be bitter. The best yams arealso resistant to insects and fungiin the ground and in storage. Agood variety of yam has a longstorage or shelf-life before germi-nation begins. Yams which havethe above characteristics are goodfor cooking as well as processinginto fries, chips, flour and pre-cooked flakes.

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ArticlesIn our region, negro yams are

best because there is usually little orno cut surface on the first bearing.That is of course if they have beenreaped and transported carefully sothat they no bruises and slits.

When yam is cut, slimy sub-stances exude. They are soonoxidized and discolour the surface.Layers of dead, dry cells heal thesurfaces which they are exposed toair. These dried cells protect theinner portion from dying out andguard against fungal attack.Despite this natural measure manyyams spoil very easily especially ifthey have not been harvested andstored very carefully, because theyhave a high moisture (65-85%)content and can be contaminated byviruses and moulds from the soiland in the air.

The quality of yams is deter-mined by their physical appear-ance; their not having cuts, bruisesand deep indentations or brancheswhich will result in waste onpeeling; their size, colour of cookedflesh; texture; nutritional value; theamount of starch present and thenature of that starch.

The sizeChoose a size that suits your

needs. If yam will be the onlystaple in the meal you will need halfto one pound per person. If onetuber is too large for a single mealyou will have to save the rest. The

more you save the more you mayeventually waste as the cut surfacealways dries and discolour and willhave to be cut away. Also portionsmay rot and have to be thrownaway.

The Shape and ColourChoose a tuber that is smooth,

straight and has a thin skin or bark.You can always scratch the skinwith your finger to see how thick itis. A straight smooth yam is easierto peel than one with an irregularshape. A thick skin is sometimesdifficult to remove and may accountfor a greater amount of waste thandesired. However, this thick outerportion protects the tuber againstwounds. The good thing is mostyams have thin skins and if you peelcarefully you will not have to taketoo much of the flesh with it. Youcan scrub and cook small yams suchas sweet and Chinese yams in theirskin.

Be sure that the upper cutsurface is even in colour. In yellowyam you may have a granularappearance and some granules maybe more intense in colour thanothers. If the shape of the yam isalso irregular this may mean thatthere may be a hollow, almostwoody portion on the inside whichmay need a lot of paring anddiscarding.

In the first bearing of negro yamtubers the upper end has only atiny cut so there is no open surface

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Articlesto assess. Look carefully and evenpinch that top to ensure that there isno green to brown area. Greeningmeans, portions were above groundfor a long time and have developeda toxic substance. Usually thesefirst bearing negro yams are onthe market around October toNovember. The second bearingwhich is often referred to as yamfoot is available in March to April.There is always a cut surface on thesecond bearing as the portions youbuy is cut from the "head" which isreplanted. These cut pieces areusually well matured, fine texturedand good value for money. You canseldom lose unless the skin hasthickened and there are brownspots underneath.

It is natural for the cut surface ofsome yams to discolour. Very rapidcolour changes could mean that avirus is present or that the yam hasa lot of polyphenols. Polyohenolsare the chemical substances whichon exposure to the air cause thecolour changes. Sometimes thesecolour changes result in a bittertaste and excesses of the chemicalsubstances can be harmful. We canprevent the cut surface of matureyams from darkening if we cover itwith a piece of wax paper or thinplastic 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

from plants diet. A mature yamhas almost the same skin colourfrom top to bottom. However,there are times when the distalend is whitish and the rest ismature, as yam matures from topto bottom. If you are in doubtabout this whiteness in yellowyam for example, ask the seller tocut away a little portion of the endand compare the colour of thispiece with the upper cut surface.If it is much paler than the upperend then it may not be matureenough and may even taste bitterwhen cooked.

There are lots of chemicals(polyphenols) in immature (young)yams. From early times people inthe yam belt of Africa knew thatthere were poisonous substances inimmature yams and it was forbid-den for many to eat them. Some-times, people in our region reap andfeed immature yams to their familyand young children in particularbecome very ill with vomiting anddiarrhoea after eating immatureyams. When these yams arematured they cause no ill effects onchildren or adults. Some people geta little itching or sting is due toother chemicals called oxalateswhich may be in the yam. Most ofour mature yams are lower inoxalates than dasheen and coco(eddoe).

In general choose a mature yam,with an even-coloured flesh, goodflavour, smooth texture and low

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tendency to discolour whenexposed to air. Note, however,that in some yams which have apurplish colour, this colour maynot be evenly distributed. This isa natural feature of those yams.

Processing YamsInstant yams have been pre-

pared in Puerto Rico, Trinidadand Tobago and in Barbados. Theprocesses are washing, lye peel-ing, trimming, slicing, cooking,mashing, mixing with water,drum drying and packaging.

The householder simply addshot water or milk to the yam flakesand has instant mashed yams nocooking is required. While yamflakes store well and are convenientto use, the local prices are usuallyvery high because the processing iscostly. Yam flakes would probablydo well on the export market. It'sless bulky to ship than fresh yamsas water is removed. Additionally,there would be little or no spoilageand the flakes would also be lesslikely to be a hazard in internationaltrade owing to the absence ofpesticide residues.

Many people also make floursfrom yams. They peel and slice thetuber, dry the slices in the sun andgrind the dried slices. If the slicesare dried very well, the powderedyam will last for a very long time.With modern techniques a highergrade flour can be produced by hotair or solar drying.

Nutritive ValueYams contain 65-85% of water;

the less water the finer the structureand higher the quality. Eachvariety seems to have less moisturenear the end of the dry season andwhen it is well matured.

EnergyYams are primarily a source of

energy which is derived mostlyfrom starch. It is very much acomplex carbohydrate food sooften talked about in the health/nutrition news today. Somevarieties of yams also have verysmall amounts of sugar. There isalso some soluble fibre and littleinsoluble fibre or cellulose soyams are digested very easily.The total carbohydrate (starch,sugar and fibre) content mayrange from 13-32%. The lowerfigures may mean that the yam isnot very mature.

ProteinYams contain small amounts

(2%) of protein, but the quality ofthat protein is fairly good andwhen large amounts are eaten theprotein adds up. If a person eats akilo (2.2 lbs) of cooked yam hegets about 20 gram of protein and1000 calories. It takes that muchto give that amount of protein andcalories because of the high watercontent of yams.

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Yams are more useful as asource of protein than other rootcrops such as cassava. Cereals suchas wheat flour have more proteinthan yams. If the yams were to bemade into flour, however, theprotein content would vastlyincrease. The quality of protein inyams could also help to comple-ment those in wheat flour as shownbelow.

The nutritive value or quality ofa particular protein is determinedby the total amount and percentageof each of the essential amino acids.Essential amino acids are thoseprotein building blocks which thebody cannot make. They must besupplied to the body through thefood we eat. Sometimes the aminoacid values are compared withthose for egg which scores fullmarks (100%) for having all theessential amino acids in the rightamounts. The term "chemical score"is used to describe the relationshipof the essential amino acids to eachother in a particular food or com-pared to egg proteins.

The protein in our commonyams such as negro yam (D. rotun-data), yellow yam (D. cayenensis)and the white yams (D. alata), havechemicals scores of 60 to over 100%.The lower percent-ages are mainlyfor the sulphur containing aminoacids cystine and methionine.These sulphur-containing aminoacids are also limited in quantity inwheat flour and other cereals but

very high in meats and otherprotein-rich foods from animalsources. So yams eaten with evensmall amounts of meat, fish, cheese,eggs make a nourishing meal. Onthe other hand yams are high inlysine an essential amino acidwhich is low in the cereals. Amixture of yam flour with wheatflour or a meal of yam withdumplings or bread and even asmaller amount of animal proteinthan suggested for yams alone,makes for good total protein in thatmeal.

Other NutrientsFresh yams do contain some

vitamin C but on cooking thatvitamin C is lost. Yams are areasonable source of the mineralspotassium and phosphorous butthey are low in iron. Some peoplethink that the purple fleshed yamsare rich in iron but that is not so.The rich purple colour is causedby pigments called anthocyanins.

Overall the nutritive value ofyams is fairly good. Because ofthe high water content a lot ofyam has to be eaten to provide agiven amount of calories. Peoplesuch as the fat diabetic and otherfat people in general who mustrestrict their calorie intake woulddo well to include yams and otherground provisions and have lessof the refined starches such aswheat flour and its products andrice. The greater bulk of the

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ground provisions makes thosepeople feel full and more satisfiedfor a longer time.

The ease with which yams aredigested makes them a suitablefood for young children providedmeat, fish, egg or cheese are alsoserved and additional fat is in-cluded to give the children therequired calories with minimalbulk.

BackgroundPotatoes originated in the Andes

Mountains of Peru and Bolivia andhave been cultivated for at least 2400years. Potatoes were introduced intoEurope in thesixteenth century after theconquest of Peru by the Spanish.Cultivation spread quickly throughoutEurope, but the first large-scaleproduction was in Ireland. The Irishquickly became dependent on potatoesas a staple of their diet. This dependenceresulted in mass starvation andemigration when late blight, Phyto-phthora infestans, destroyed the Irish

potato crop for two years in a row in the1840's.

In colonial times, potatoes wereintroduced to North America by Irishimmigrants, which is why they aresometimes called 'Irish' potatoes. Moreproperly they should simply be called'potatoes' or 'white potatoes' todistinguish them from sweet potatoes.

Potato plants have a low-growinghabit and bear white flowers withyellow stamens. They grow best in coolclimates with good rainfall or irrigationsuch as in Maine, Idaho, Colorado, NewBrunswick, Prince Edward Island,Belarus, Germany, Peru, Poland, andRussia. But they adapt readily, andproducers grow them, at least on asmall-scale, in non-temperate regionssuch as the Caribbean.

NutritionPotatoes have a high carbohy-

drate content and include protein,minerals (particularly potassium,calcium), and vitamins, includingvitamin C. Freshly harvested pota-toes retain more vitamin C thanstored potatoes.

New and fingerling potatoesoffer the advantage that they con-tain fewer toxic chemicals. Suchpotatoes offer an excellent source ofnutrition. Peeled, long-stored potatoeshave less nutritional value, espe-cially when fried, although they stillhave potassium and vitamin C.

Potatoes also provide starch,flour, alcohol (when fermented),dextrin, and livestock fodder.

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Health BenefitsPotatoes are a very popular food

source. Unfortunately, most peopleeat potatoes in the form of greasyFrench fries or potato chips, andeven baked potatoes are typicallyloaded down with fats such asbutter, sour cream, melted cheeseand bacon bits. Such treatment canmake even baked potatoes apotential contributor to a heartattack. But take away the extra fatand deep frying, and a baked potatois an exceptionally healthful lowcalorie, high fiber food that offerssignificant protection against car-diovascular disease and cancer.

Potatoes are a very good sourceof vitamin C, a good source ofvitamin B6, copper, potassium, man-ganese, and dietary fiber. Potatoesalso contain a variety of phyto-nutrients that have antioxidantactivity. Among these importanthealth-promoting compounds arecarotenoids, flavonoids, and caffeicacid, as well as unique tuber storageproteins, such as patatin, whichexhibit activity against free radicals.

Vitamin B6 Building Your Cells

If only for its high concentrationof vitamin B6 a cup of bakedpotato contains 21.0% of the dailyvalue for this important nutrient the potato earns high marks as ahealth-promoting food.

Vitamin B6 is involved in morethan 100 enzymatic reactions.

Enzymes are proteins that helpchemical reactions take place, sovitamin B6 is active virtually every-where in the body. Many of thebuilding blocks of protein, aminoacids, require B6 for their synthesis,as do the nucleic acids used in thecreation of our DNA. Becauseamino and nucleic acids are suchcritical parts of new cell formation,vitamin B6 is essential for theformation of virtually all new cellsin the body. Heme (the proteincenter of our red blood cells) andphospholipids (cell membranecomponents that enable messagingbetween cells) also depend onvitamin B6 for their creation.

Vitamin B6 Athletic Performance

B6 is also necessary for thebreakdown of glycogen, the formin which sugar is stored in ourmuscle cells and liver, so thisvitamin is a key player in athleticperformance and endurance.

Vitamin B6 Brain Cell andNervous System Activity

Vitamin B6 plays numerousroles in our nervous system, manyof which involve neurological(brain cell) activity. B6 is necessaryfor the creation of amines, messag-ing molecules or neurotransmit-ters, that the nervous system relieson to transmit messages from onenerve to the next. Some of theamine-derived neurotransmitters

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that require vitamin B6 for theirproduction are serotonin, a lack ofwhich is linked to depression;melatonin, the hormone needed fora good night's sleep; epinephrineand norepinephrine, hormones thathelp us respond to stress; andGABA, which is needed for normalbrain function.

Vitamin B6 Cardiovascular andCancer Protection

Vitamin B6 plays another criti-cally important role in methy-lation, a chemical process in whichmethyl groups are transferred fromone molecule to another. Manyessential chemical events in thebody are made possible by methy-lation, for example, genes can beswitched on and turned off in thisway. This is particularly importantin cancer prevention since one ofthe genes that can be switched onand off is the tumor suppressorgene, p53. Another way that methy-lation helps prevent cancer is byattaching methyl groups to toxicsubstances to make them less toxicand encourage their eliminationfrom the body.

Methylation is also importantfor cardiovascular health. Methy-lation changes a potentially danger-ous molecule called homocysteineinto benign substances. Sincehomocysteine can directly damageblood vessel walls, greatly increas-ing the progression of athero-

sclerosis, high homocysteine levelsare associated with a significantlyincreased risk for heart attack andstroke. Eating foods rich in vitaminB6 can help keep homocysteinelevels low. In addition, diets high invitamin B6-rich foods are associatedwith overall lower rates of heartdisease, even when homocysteinelevels are normal, possibly due tosome of the other beneficial activi-ties of this energetic B vitamin.

A single baked potato will alsoprovide 11.7% of the daily value forfibre, but remember the fibre inpotatoes is mostly in their skin. Ifyou want the cholesterol-lowering,colon cancer preventing, and bowelsupportive effects of fibre, be sureto eat the potato's flavourful skin aswell as its creamy center.

BackgroundSweet potatoes belong to the

Convolvulaceae plant family. The

SWEET POTATO

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Sweet potatoes are native to CentralAmerica and are one of the oldest rootcrops known to man. They have beenconsumed since pre-historic times asdemonstrated by sweet potato relics thathave been discovered in Peruvian cavesdating back 10,000 years. In 1492,Christopher Columbus brought sweetpotatoes to Europe after his first voyageto the New World. By the 16th century,they were brought to the Philippines bySpanish explorers and to Africa, India,Indonesia and southern Asia by thePortuguese. Around this same time,sweet potatoes began to be cultivated inthe southern United States, where theystill remain a staple food in thetraditional cuisine.

Health Benefits How sweet it is for your health

to eat sweet potatoes? The dessert-like taste places sweet potatoes highon the acceptability list amongmany users and some of the latestresearch has shown surprisinghealth benefits.

Unique root storage proteinshave been observed to havesignificant antioxidant effects due tothe presence of beta-carotene andvitamin C, very powerful antioxi-dants that work in the body toeliminate free radicals. Free radicalsare chemicals that damage cells andcell membranes and are associatedwith the development of conditionslike atherosclerosis, diabetic heartdisease, and colon cancer. This may

explain why beta-carotene andvitamin C have both been shown tobe helpful for preventing theseconditions.

People who are prone to consti-pation should eat sweet potatoesfrequently because the insolubledietary fiber stimulates intestinalperistalsis and hence facilitatesdefecation.

In Chinese medicine, sweetpotatoes are believed to supplementand warm the stomach. However, itis recommended that persons whoare experiencing indigestion or"heat-dampness" should not eat toomuch sweet potato because theresult could be swelling of stomachand abdominal pain. Additionally,sweet potatoes are widely used asraw material in the pharmaceuticalbusiness for making glucose,alcohol and acetic acid.

Nutritive ValueSweet potatoes are good contri-

butors of traditional nutrients andare a sweet source of goodnutrition. They qualify as beingexcellent for vitamin A (in theform of beta-carotene), very goodfor vitamin C and manganese, andgood for copper, dietary fiber,vitamin B6, potassium and iron.

One baked sweet potato (3ounce serving) provides over8,800 IU of vitamin A or abouttwice the recommended daily

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allowance, yet it contains only 141calories making it valuable forindividuals interested in controllingtheir weight. This nutritious com-plex carbohydrate food provides 42percent of the Recommended DailyAllowance (RDA) for vitamin C, 6percent of the RDA for calcium, 10percent of the RDA for iron, and 8percent of the RDA for thiamine forhealthy adults. It is low in sodiumand is a good source of fiber andother important vitamins andminerals. In 1992, the Center for Science

in the Public Interest comparedthe nutritional value of sweetpotatoes to all other vegetables.Considering fiber content, com-plex carbohydrates, protein, vita-mins A and C, iron, and cal-cium, the sweet potato rankedhighest in nutritional value.According to these criteria,sweet potatoes earned 184points, 100 points over the nexton the list, the white potato.

The nutritional composition ofa 100g edible portion of sweetpotato (baked in skin, withoutsalt) as compared to Irishpotato (baked in skin, withoutsalt) is as follows:

Potassium plays a major role inmaintaining fluid and electro-lyte balance and cell integrity.Controlling potassium distribu-tion is a high priority for thebody because it affects many

aspects of homeostasis, includ-ing a steady heartbeat. Freshfruits and vegetables are thebest sources of potassium, andsweet potatoes are among thetop three richest sources, alongwith bananas and white potatoes.

The sweet potato is a goodsource of dietary fiber, whichlowers the risk for constipation,diverticulosis, colon and rectalcancer, heart disease, diabetesand obesity. The fiber in sweetpotatoes provides a feeling offullness and satiety, whichhelps to control food intake.

Antioxidants play a role in theprevention of heart disease andcancer, and sweet potatoessupply plenty of the antioxi-dants, vitamin E and beta-carotene. These substances areeffective in neutralizing freeradicals, which are responsiblefor damage to cell walls and cellstructures. Vitamin E also pro-tects against heart attack andstroke by reducing the harmfuleffects 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 isfour times the RDA.

Both the American CancerSociety, and the American HeartAssociation endorse sweet pota-toes as a nutritious food helpfulin the prevention of disease.

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An "Antidiabetic"Food

The sweet potatois considered to bean "antidiabetic" foodbecause it may helpto stabilize bloodsugar levels andreduce insulin resis-tance, a problemcaused when cellsdo not respond tothe hormone insulin.Insulin is supposedto act as a key andunlock the cell inorder to allow sugarto pass from theblood into the cells. Some of theblood sugar regulatory properties ofsweet potato may come from thefact that sweet potatoes have a highconcentration of carotenoids.Physiological levels, as well asdietary intake of carotenoids, maybe inversely associated with insulinresistance and high blood sugarlevels. Although more research isneeded in this area, the stage seemsset for sweet potatoes to haveunique blood sugar controllingproperties.

Different foods have differenteffects on blood glucose. Theglycaemic index is a measure

of how quickly glucose isabsorbed after a person eats,how high glucose rises, andhow quickly it returns tonormal. A low glycaemic indexis desirable and is charac-terized by slow absorption, amodest rise in blood glucose,and a smooth return tonormal. Fast absorption, asurge in blood glucose, and anover-reaction that plungesglucose below normal areundesirable and are the resultof eating foods with a highglycaemic index. This distinc-tion is especially important forpeople with diabetes, whosegood health is dependentupon stable blood glucoselevels. As a result, getting

Nutrient Sweet Potato Irish Potato Energy (Kcal) 90.00 93.00

Protein (g) 2.01 1.96

Total Fat (g) 0.15 0.10

Carbohydrate (g) 20.71 21.55

Fibre (g) 3.30 1.50

Calcium (mg) 38.00 5.00

Iron (mg) 0.69 0.35

Potassium (mg) 475.00 391.00

Vitamin C (mg) 19.60 12.80

Niacin (mg) 1.49 1.40

Folate (mcg) 6.00 9.00

Vitamin A (IU) 19218 0.00

Vitamin E (mg) 0.71 0.04

SWEET VS IRISH POTATO

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enough carbohydrates withoutcausing glucose spikes canprove challenging.

Carbohydrate-containingfoods are compared withglucose, which is given a GIscore of 100. Carbohydratesthat break down quicklyduring digestion have thehighest glycemic indexes (GImore than 70). These high GIcarbohydrates give a 'quickhit'. The blood glucose

response is fast and high.Carbohydrates that breakdown slowly release glucosegradually into the blood-stream. They have low gly-cemic indexes (GI less than55). The blood glucose res-ponse is slower and flatter.The table shows the GI ofsome common foods and thesuperior value of Sweetpotato, with its low GI.

Low GI Medium GI High GI

Apples, oranges, pears, peaches

Beans and lentils

Pasta (all types made from durum wheat)

Sweet potato, peeled and boiled

Sweetcorn

Porridge

Noodles

All Bran, Special K, Sultana Bran

Honey

Jam

Shredded Wheat

Weetabix

Ice cream

New (Irish) potatoes, peeled and boiled

White basmati rice, cooked

Pitta bread

Glucose

White and wholemeal bread

Brown rice, cooked

White rice, cooked

Cornflakes

Baked (Irish) potato

Mashed (Irish) potato

Contrary to the belief that potato should be the preferred food for diabetes thetable shows that "Sweet" Potatoes has a lower GI than Irish Potatoes.

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BackgroundRice is a staple food of the Caribbean

diet. Whatever the country or island,rice is used almost every day as astandard dish with the main mealwhether at midday or in the evening.Rice is cultivated in Guyana, Trinidad,Puerto Rico, Cuba, and the DominicanRepublic, islands and countries withwarm temperatures and abundantannual rainfall. Vast rice paddiesresemble grass-filled swamps in valleys,flatlands or lowlands. Yields are usedmostly for both local consump-tion andexported. Rice comes in many varieties,is versatile, nutri-tious, has many otherhealth benefits, can be included in manydiets and used by persons of various agegroups.

Varieties of RiceThere are many varieties of rice.

Each type has its unique taste,appearance and texture aftercooking. Long grain rice is long

and slender. The grains are notveryvery sticky and stay somewhatseparate after cooking. Mediumgrain rice is shorter and is a bitstickier after cooking. Parboiled riceis steamed prior to milling to seal inthe nutrients, and stabilize thestarch on the surface of the grain.This process allows the grains toremain separate after cooking thusthey are not sticky or mushy.Parboiled rice absorbs very littleliquid after it is cooked. "Instantrice", "minute rice" or "pre-cookedrice" are almost fully cooked thendried. These varieties cook very fastand after cooking, the grains remainmore separate than parboiled rice.Short grain rice is short, and verysticky, mushy and absorbent aftercooking. All these varieties ofmilled, white or polished rice havethe hull and the bran removed.Conversely, the bran is intact inwhole grain, brown and wild ricethus the nutritive value is greater.The difference between brown riceand white rice is not just color! Awhole grain of rice has severallayers. Only the outermost layer, thehull, is removed to produce whatwe call brown rice. This process isthe least damaging to the nutritionalvalue of the rice and avoids theunnecessary loss of nutrients thatoccurs with further processing. Ifbrown rice is further milled toremove the bran and most of thegerm layer, the result is whiter

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rice that has lost many morenutrients. At this point, however,the rice is still unpolished, and ittakes polishing to produce the whiterice we are used to seeing. Polishingremoves the aleurone layer of thegrain a layer filled with health-supportive, essential fats. Becausethese fats, once exposed to air by therefining process, are highly suscep-tible to oxidation, this layer isremoved to extend the shelf life ofthe product. The resulting white riceis simply a refined starch that islargely bereft of its original nutri-ents. It is important to note thatparboiled rice is not brown rice, aview held by many consumers.

Versatility of RiceRice is prepared in a variety of

ways either as a separate dish or incombination with other ingredientsto make a "one-pot meal" thatincludes a source of protein. Someoutstanding examples are pelau inTrinidad and Tobago; cook-up inGuyana and "ital peas and rice", afavourite of Rastafarians. Vegetablerice, fried rice, Spanish rice, jeweledrice, raisin rice, Christmas rice,channa rice are some other waysthat rice is prepared. Various ethnicgroups in the Caribbean also haveunique ways of preparing rice.Generally, accompaniments mayinclude seafood, meats, root crops/provisions, vegetables, legumes,vegetable or other salads. Rice can

also be used as stuffing or as a hotcereal/porridge. In the English-speaking Caribbean, rice is notgenerally used as a dessert but onsome Spanish-speaking islands,such as Margarita, a delicious drinkcalled "chica" is made and sold byvendors on bicycles with brightlypainted carts. Rice is also eaten inmany other countries throughoutthe world.

Nutritional Qualities of RiceThe perception that rice has

limited nutritional value deservesclarification. To the contrary, ricecontributes to the nutrition ofhumans, animals and other crea-tures. As a single food item, rice isnutritious since it contains a rangeof 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 glucosefor energy during activity andexercise and also feeds the brain toenhance its functioning. Carbohy-drates are not normally converted tobody fat, as they are the body'spreferred and initial source ofenergy. Good nutrition is vital toeveryday performance, and eatingmore carbohydrate-rich foodsmeans having more energy. Ricealso contains some protein, whichthe body needs for growth andrepair of cells, tissues and muscles.As a singular food, rice is very low

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in dietary fat, sodium, has no cholesterolbut it is a good source of B vitamins,which are essential in metabolism inthe release of energy from the foodwe eat and help the body to workefficiently. Brown rice is a goodsource of dietary fiber. One cupprovides 14.0% of the daily value.

Our food ranking systemqualifies brown rice as an excellentsource of manganese and a good sourceof the minerals, selenium and magne-sium. The complete milling andpolishing that converts brown riceinto white rice destroys 67% of thevitamin B3, 80% of the vitamin B1,90% of the vitamin B6, half of themanganese, half of the phosphorus,60% of the iron, and all of the dietaryfiber and essential fatty acids. Bylaw in the United States, fully milledand polished white rice must be"enriched" with vitamins B1, B3, andiron. However, the form of thesenutrients when added back into theprocessed rice is not the same as inthe original unprocessed version,and at least 11 lost nutrients are notreplaced in any form even with rice"enrichment". Here are some of theways in which the nutrients suppliedby brown rice can make an impor-tant difference with your health:

Manganese Energy Production Plus Antioxidant Protection

One cup of brown rice willprovide 88.0% of the daily valuefor manganese. This trace mineral

helps produce energy from proteinand carbohydrates and is involvedin the synthesis of fatty acids, whichare important for a healthy nervoussystem, and in the production ofcholesterol, which is used by thebody to produce sex hormones.Manganese is also a critical compo-nent of a very important antioxi-dant enzyme called superoxidedismutase (SOD) that is foundexclusively inside the body's mito-chondria (the oxygen-based energyfactories inside most of our cells)where it provides protection againstdamage from the free radicalsproduced during energy production.

MagnesiumA cup of brown rice contri-

butes 21.0% of the daily value formagnesium. This mineral hasbeen shown to be helpful forreducing the severity of asthma,lowering high blood pressure,reducing the frequency ofmigraine headaches and reducingthe risk of heart attack and stroke.

Other Nutritional QualitiesRice contains no additives or

preservatives, making it anexcellent inclusion in a healthy andbalanced diet. Rice also containsresistant starch, which is the starchthat reaches the bowel undigested.This encourages the growth ofbeneficial bacteria, keeping thebowel healthy.

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Overall, the nutritional value*of rice is as follows:

Dietary UsesAs a cereal-based food item, rice

is an excellent choice that can beincluded as part of a balancednormal or modified/therapeuticdiet for any age group from 6months onward. Since it is lesslikely to be allergenic, it is oftenrecommended as the first cerealfood for feeding infants. It isparticularly useful for persons whoare unable to tolerate gluten, aprotein found in wheat, barley, rye,oats and triticale. Since it is low infat and sodium, and cholesterolfree, it is an excellent food toinclude in a sodium and/orcholesterol lowering diet and canalso be used in controlled amountsby persons desirous of controllingtheir weight. Brown rice contains asmall amount of rice bran oil.

Worldwide, research has shownthat different carbohydrate foods

have dramatically different effectson blood sugar levels. The

Glycaemic Index (GI) is a scale from1-100 that was developed as ameans of classifying the glucoseraising potential of carbohydratefoods relative to glucose, quanti-fying the glycaemic response(changes in blood glucose levelsfollowing ingestion of a carbo-hydrate load) to carbohydrate loadsby comparing it to a standard foodsuch as white bread or glucose.

Carbohydrate foods that breakdown quickly during digestionand have rapid rates of absorptionand release of glucose in the bloodhave the highest GI factors.Carbohydrates which break downslowly, releasing glucose grad-ually into the bloodstream havelower GI factors. Eating high-sugar, or high-starch containingfoods (such as rice), temporarilyraise blood sugar and insulinlevels. Many starchy foods have a

Rice (100 g/3.5 ozs)

Kcal

CHO (g)

Dietary Fibre

(g)

Pro (g)

Fat (g)

Sod. (mg)

Pot. (mg)

Thia (mg)

Ribo (mg)

Nia

(mg)

Fe

(mg) Brown, raw (long grain)

370 77.2 3.5 8.0 3.0 7 223 .40 .10 5.1 1.5

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

Enriched, long grain

365 80.0 1.0 7.1 0.7 5 115 .58 .05 4.2 4.3

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.

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glycaemic index similar to sucrose(table sugar). The glycaemic indexof brown rice is 50; parboiled rice is47 and white rice is 69. People whoeat large amounts of high-glycae-mic index foods (such as white rice)have been reported to be atincreased risk of Type 2 diabetes.On the other hand, eating a diethigh in carbohydrate-rich foods thathave lower glycaemic indexes (suchas brown rice as opposed to whiterice), is less likely to increase therisk of Type 2 diabetes.

Other Dietary Benefits

Soluble dietary fibre in brownrice has been shown to reducehigh cholesterol levels, a plusagainst the development of athe-rosclerosis. Soluble fibre alsohelps to keep blood sugar levelsunder control, so brown rice is anexcellent grain choice for peopleliving with diabetes. Insolubledietary fibre is essential forhealthy bowel function.

Fibre in brown rice can alsohelp to protect against coloncancer because fibre binds tocancer-causing chemicals, keepingthem away from the cells liningthe colon. Additionally, it helpsto normalize bowel function,reducing constipation or diar-rhoea in persons experiencingirritable bowel syndrome.

Health Benefits of Brown Rice

Women Who Eat Whole Grains Weigh LessA published study (Liu 2003)

underscores the importance ofchoosing whole grains such asbrown rice rather than refinedgrain, i.e., white rice, to maintain ahealthy body weight. In thisHarvard Medical School/Brighamand Women's Hospital study,which collected data on 74,091female nurses aged 38-63 yearsover a 12 year period, weight gainwas inversely associated with theintake of high-fibre, whole-grainfoods but positively related to theintake of refined-grain foods. Notonly did women who consumedmore whole grains consistentlyweigh less than those who ate lessof these fibre-rich foods, but thoseconsuming the most dietary fibrefrom whole grains were 49% lesslikely to gain weight compared tothose eating foods made fromrefined grains.

Prevent Cancer with the Fibreand Selenium in Brown Rice

For people worried aboutcolon cancer risk, brown ricepacks a double punch by being aconcentrated source of the fibreneeded to minimize the amount oftime cancer-causing substancesspend in contact with colon cells,

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and being a very good source ofselenium, a trace mineral that hasbeen shown to substantially reducethe risk of colon cancer.

In addition to supplying 14.0% ofthe daily value for fibre, a cup ofcooked brown rice provides 27.3%of the daily value for selenium.Selenium is an essential componentof several major metabolic path-ways, including thyroid hormonemetabolism, antioxidant defensesystems, and immune function.Accumulated evidence from pros-pective studies, intervention trialsand studies on animal models ofcancer has suggested a strong inversecorrelation between selenium intakeand cancer incidence. Several mech-anisms have been suggested toexplain the cancer-preventive activi-ties of selenium. Selenium has beenshown to induce DNA repair andsynthesis in damaged cells, toinhibit the proliferation of cancercells, and to induce their apoptosis,the self-destruct sequence the bodyuses to eliminate worn out orabnormal cells.

In addition, selenium is incor-porated at the active site of manyproteins, including glutathione per-oxidase, which is particularly impor-tant for cancer protection. One of thebody's most powerful antioxidantenzymes, glutathione peroxidase isused in the liver to detoxify a widerange of potentially harmful molecules.When levels of glutathione peroxi-

dase are too low, these toxicmolecules are not disarmed andwreak havoc on any cells withwhich they come in contact,damaging their cellular DNA andpromoting the development ofcancer cells. Not only does seleniumplay a critical role in cancer preven-tion as a cofactor of glutathioneperoxidase, selenium also workswith vitamin E in numerous othervital antioxidant systems through-out the body. These powerfulantioxidant actions make seleniumhelpful in the prevention not only ofcancer, but also of heart disease,and for decreasing the symptoms ofasthma 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 thisadvice, obesity rates have beenincreasing to alarming proportions.We've also been told by the foodgurus, "Eating fat is fine. Shuncarbohydrates to stay slim". Nutri-tion and dietetics professionals areconvinced that neither piece ofdietary advice is complete, accurateor likely to help individuals stayslim or healthy. Just as differentkinds of fats have different effects inour bodies (e.g., saturated and transfats are linked to increased risk forcardiovascular disease while omega-3 fats decrease cardiovascular

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disease risk), some carbohydrates, suchas whole grains, are healthful whileothers, such as refined grains andthe foods made from them, are not.

Refined grains and the foodsmade from them (e.g., white breads,cookies, pastries, pasta and rice) arenow being linked not only to weightgain but to increased risk of insulinresistance (the precursor of Type 2diabetes) and the metabolic syn-drome (a strong predictor of bothType 2 diabetes and cardiovasculardisease), while eating more wholegrain foods is shown to be protec-tive. Common features of themetabolic syndrome include visceralobesity (the "apple shaped" body),low levels of protective HDLcholesterol, high triglycerides, andhigh blood pressure.

In one of the most recent studies(McKeown 2004) researchers whoanalyzed data on 2,834 participantsin the Framingham OffspringStudy, found that the prevalence ofboth insulin resistance and themetabolic syndrome was signifi-cantly lower among those eating themost cereal fibre from whole grainscompared to those eating the least.

Prevalence of the metabolicsyndrome was 38% lower amongthose with the highest intake of fibrefrom whole grains. Conversely,study subjects whose diets had thehighest glycaemic index and glycae-mic load, both of which are typicallylow in whole foods and high in

processed refined foods, were 141%more likely to have the metabolicsyndrome compared to those whosediets had the lowest glycaemicindex and glycaemic load.

The researchers concluded, "Giventhat both a high cereal fiber contentand lower glycaemic index areattributes of wholegrain foods,recommendation to increase whole-grain intake may reduce the risk ofdeveloping the metabolic syndrome."Therefore, a way of eating that relieson the healthiest foods from all thefood groups: the whole foods thatcontain the healthiest fats, carbo-hydrates and proteins, is the mosteffective, intelligent, and mostenjoyable way to not only loweryour risk of developing themetabolic syndrome, but to stayslim, vital and attractive throughouta long and healthy life.

Tune Down and Bone Up on Brown RiceMagnesium, another nutrient

for which brown rice is a goodsource, is helpful for reducing theseverity of asthma, lowering highblood pressure, reducing thefrequency of migraine headaches,and reducing the risk of heartattack and stroke. How doesmagnesium accomplish all this?Magnesium helps regulate nerveand muscle tone by balancing theaction of calcium. In many nervecells, magnesium serves as

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nature's own calcium channelblocker, preventing calcium fromrushing into the nerve cell andactivating the nerve. By blockingcalcium's entry, magnesium keepsour nerves (and the blood vesselsand muscles they enervate) relaxed.If our diet provides us with too littlemagnesium, however, calcium cangain free entry, and nerve cells canbecome over activated, sending toomany messages and causing exces-sive contraction. Insufficient magne-sium can thus contribute to highblood pressure, muscle spasms(including spasms of the heartmuscle or the spasms of the airwayssymptomatic of asthma), and mig-raine headaches, as well as musclecramps, tension, soreness andfatigue.

Magnesium also has otherhealth benefits. Along with cal-cium, it is necessary for healthy

bones. About two-thirds of themagnesium in the human body isfound in our bones. Some help togive bones their physical struc-ture, while the rest is found on the

surface of the bone where it isstored for the body to draw uponas needed. Brown rice helps tokeep those storage sites reple-nished and ready to meet thebody's needs.

In addition to the niacin itsupplies, brown rice may also helpraise blood levels of nitric oxide, asmall molecule known to improveblood vessel dilation and to inhibitoxidative (free radical) damage ofcholesterol and the adhesion ofwhite cells to the vascular wall (twoimportant steps in the developmentof atherosclerotic plaques). It is alsosuggested that diets high in riceprotein can help protect againstatherosclerosis by increasing bloodlevels of nitric oxide.

Help Prevent GallstonesEating foods high in insoluble

fibre, such as brown rice, can helpwomen avoid gallstones. It wasfound that women consuming themost fibre overall (both soluble andinsoluble) had a 13% lower risk ofdeveloping gallstones com-pared towomen consuming the fewest fibre-rich foods.

Those eating the most foods richin insoluble fibre gained even moreprotection against gall-stones: a17% lower risk compared to womeneating the least. The protection wasdose-related; a 5 gram increase ininsoluble fibre intake dropped risk10%.

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How do foods rich in insolublefibre help prevent gallstones?Researchers think insoluble fibrenot only speeds intestinal transittime (how quickly food movesthrough the intestines), but reducesthe secretion of bile acids (excessiveamounts contribute to gallstoneformation), increases insulin sensiti-vity and lowers triglycerides (bloodfats). Abundant not just in brownrice but all whole grains, insolublefibre is also found in nuts and theedible skin of fruits and vegetablesincluding tomatoes, cucumbers,many squash, apples, berries, andpears. In addition, beans provideinsoluble as well as soluble fibre.

1. Liu, S., Willett, W.C., Manson,J.E., Hu, F.B., Rosner, B.,Colditz, G. Relation betweenchanges in intakes of dietaryfibre and grain prodults andchanges in weight and develop-ment of obesity among middle-aged women. American Journalof Clinical Nutrition 2003: 78920-7.

2. McKeown, N.M., Saltzman, E.,Meigs, J.B., Wilson, P.W.F., Liu,S., Jacques, P.F. Carbohydratenutrition, Insulin resistance andthe prevalence of the MetabolicSyndromein the FraminghamOffspring Cohort. Diabetes Care2004, Vol 27, 538-546.

BackgroundLegumes is the term used to

identify plants that grow as a vine orbush bearing pods with one or moreedible seeds. For example green beansare podsand limabeans arethe seeds.The podsdehisce(splitopen) atbothsutures (dorsal and ventral) and this in-fluences the likelihood of shatteringduring harvesting. The pods vary insize, color and shape.

Legumes are classified as beans(Phaseolus), peas/edible seeds andlentils (Lens). This grouping mayalso include peanuts (Arachis), soybeans, alfalfa and clover.

The legume family is known asFabaceae or Leguminosae (the peafamily) and is a very large family ofplants of about 16.000 species knownworldwide. Most of these aredistinguished by their seed-bearingpods. Substances in their roots enrichthe soil with nitrogen thus rotationwith grains is a strategy that is stillused by modern agriculturalists.

LEGUMES

REFERENCES

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Legumes are widespread on allhabitable continents and have beenin cultivation for thousands of yearsin tropical and temperate climates.Along with the early grains,legumes were among the first cropscultivated. This dates back to theBronze Age when beans werediscovered in the tombs of thePharaohs and Aztecs. The ancientEgyptians considered beans to be anemblem of life and had templesdedicated to them. Later, the Greeksand Romans used them in festivalsto worship their gods. The four mostdistinguished Roman families werenamed after beans: Fabius (favabean), Lentulus (lentil), Piso (pea),and Cicero (chickpea). TheAmerican Indians grew and ate avariety of beans, and from the verybeginning, beans were carried backand forth, traded and planted asexplorers and nomads wonderedthe earth. In the Middle Ages beanswas one of the primary foods of thepeasants of Europe and in morerecent times because of their greatstorage ability, beans were aprimary food for sailors thus givingrise to the Navy bean.

Legumes in the CaribbeanA variety of legumes is

available in the Caribbean andalong with nuts, this is the title ofone of the Caribbean Six Foodgroups. Some commonly usedlegumes in the Caribbean are

pigeon/gungo peas, lentils, chickpeas/channa, red/kidney beans,black-eyed peas, split peas, limabeans and soy beans. These andothers are depicted in the follow-ing table that also highlights somecharacteristics and uses.

Nutrient Value Legumes rank second only to

cereals in providing calories andprotein for the world's population.They provide about the samenumber of calories per unit ofweight as cereals but about 2 to 4times more protein. Legumes arethe best source of concentratedprotein in the plant kingdom andare close to animal meat in quality.They contain many of the essentialamino acids and can complementthe deficiencies of cereal protein.Consequently combining these twotypes of food provide a completeamino acid mix than either groupalone. Soybeans are unique amongbeans because they contain all of theamino acids needed to make acomplete protein, just like meat.Soybeans provide about 30% to 50%protein and have a higher proteincontent than lean beef.

At a small fraction of the cost ofmeat protein, one cup of cookedbeans provides 17% to 31% proteinaveraging about 25% of the dailyrequirement for amino acids.During the lean years of the GreatDepression, beans were tagged

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poor mans meat because theywere an inexpensive and excellentsource of protein.

In addition to being high inprotein, legumes are rich in iron,magnesium, calcium and potas-sium. One cup cooked beanscontains more potassium than 1banana, and 1 cup has more

calcium and iron than 3 ounces ofcooked meat. Beans are low in fat.Legumes are a good source ofvitamins: niacin, thiamin, ribo-flavin, B6, and folate. The seeds ofmany legumes are rich in edibleoils, gums, complex carbohy-drates and fiber.

NAME PHOTO CHARACTERISTICS AND USES

Black Eyed Peas

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 easily digested. Traditionally served as a side dish or combined with rice. Celebrate New Years with black eye peas and rice flavoured with some coconut milk.

Kidney, Rajma, Mexican Bean

A large, kidney -shaped bean with a subtle sweet flavor and soft texture that keep their shape during cooking. Used alone as a side dish, in soups, added to rice (a Jamaican favourite), or in salads.

Channa, Chickpeas, Garbonzo beans

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 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.

Legumes Commonly Used in the Caribbean

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Pigeon Peas, Cajanus Cajan

Available in its dried form all year round 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.

Peas, Split Green & Yellow

Green Split Peas

Yellow Split Peas

Yellow peas are milder than green, both have a grainy texture and do not hold their shape. Great for soups, puree half of the cooked peas for a creamier texture. 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.

Lentils, Green, French, Spanish Brown, Dhal Lentils, Black Beluga Lentils Colors Range From Green, Brown, White, Yellow, Red, Coral, Black.

French

Red Lentils

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


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Lima Beans, Madagascar Bean

Large beans with a buttery flavor and 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.

Pinto

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.

Soy, Soya Beans: Beige Or Black

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.

Fava, Broad Bean, Butterbean, Windsor Bean, English Bean

Huge, substantial beans with tough outer skin. Peel off skins after soaking. Creamy texture; nutty, sweet earthy flavor. Use in soups, or pure into pat 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 skins. Always use oil with these beans and place the rack on TOP of the beans to help keep loose skins from floating up.

Navy, Yankee Bean, Pearl Haricot, Boston Navy Bean

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.


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Health BenefitsBeing of plant origin, legumes

are cholesterol-free. Their solublefiber(guar gum) content aids inreducing serum cholesterol thuslowering one's risk of heart disease.Fiber also reduced one's risk ofdeveloping Type 2 diabetes andaffords some measure of bloodsugar control because legumes arelow glycemic index foods. Legumesare also associated with reducingrisk of some types of cancer specifi-cally colon cancer. The presence ofphytochemicals (isoflavones) hasbeen identified as the link betweendiabetes and cancer.

Beans have been noted for their'antiaging' properties due toantioxidants found in the seed coat.There are eight flavonoids in theouter bean layer, six of which areparticularly strong antioxidants.New research is suggesting that thatbeans have a perfect nutrient basefor people interested in weight loss.

Health ConcernsSome beans, for example broad

or fava beans(Vicia faba) containalkaloids that are associated with adisease called favism. Suscep-tibleindividualscan develop hemolyticanemia (bursting of red blood cells)due to an enzyme deficiency that isaggravated by the presence ofalkaloids in the bean.

Although not as critical asfavism, peas and beans are loaded

with flatulence-producing enzymesthat may make acceptance undesir-able, However, this can be addressedduring pre-preparation and evenpreparation.

Foods high in purines contri-bute to raising uric acid levels in the

body and could aggravate gout.Restricting purine intake can reducethe risk of discomfort in person whoare susceptible to gout. Foods highin purines include protein-richfoods such as dried peas and beans.Irritable bowel syndrome is anothercondition for which the intake ofbeans is limited along with otherpossible offending foods.

PreparationLegume seeds can be eaten

fresh, sprouted, dried, groundinto flour or prepared in manyother ways. However, soy beanscannot be consumed raw due tothe presence of a trypsin inhibitorbut they can be consumed inmany other ways. When cooked,the trypsin inhibitor is deactivated.

It is strongly recommended tocombine legumes with grains tocomplement the amino acids that aredeficient in grains thus providing

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Articlescomplete protein. Although manylegumes are available in cannedform with added sodium, there is agreater yield and more value formoney when the dried form is used.One pound/2 cups equals 4 to 5cups cooked. If dried legumes areused often, it is wise to invest in apressure cooker. This will save timeand control other utility costs.

As a general rule, beans shouldbe soaked before cooking. Changingthe water periodically, rinsing aftersoaking and using fresh water forcooking is recommended to helpreduce the indigestible complexsugars that create gas in the intes-tines. Some of the indigestiblecomplex sugars are absorbed in thewater. It also helps to cook the beanswell (not necessarily mushy) untilthey can be easily mashed with afork. Adding 1-2 tablespoons of fat(cooking oils, butter, margarine)helps to minimize foaming.

Add More Legumes to your DietLegumes can be used to improve

the protein quantity and quality ofthe diet. Expensive animal proteinfoods may be extended with theaddition of legumes. Considerthese ways to incorporate legumesinto your meals and snacks: Prepare soups, stews and casse-

roles that include legumes. Stir-fry extra-firm or firm tofu

rather than meat. Freezing andthen thawing tofu before use,gives it a firmer, chewier texture.

Use pureed beans as the basis fordips, spreads and sandwich fillings.

Replace eggs in baking recipeswith 1 tablespoon of soy flourand 2 tablespoons of water, foreach egg.

Snack on a handful of channa orsplit peas rather than on chipsor similar products.

Use tofu in place of half theground beef for meatloaf or tacos.

Add channa or other cannedbeans to your salad. If you typi-cally buy a salad at work and nobeans are available, then youcan bring some beans from home.

If you are unable to find a parti-cular type of legume in the super-market, grocery, corner shop ormarket, you can easily substituteone type of legume for another. Forexample, pinto and black beans aregood substitutes for red kidneybeans. Lima beans and navy beansare easily interchangeable. Experi-ment with what types of legumesyou like best in your recipes tomake your meals and snacks bothnutritious and interesting.

Some persons may have difficultytolerating legumes. Should this bethe case, it is advisable to add themgradually especially if they are newadditions to the diet. With regularintake, the body will adapt to themthus enabling better digestion.Thereafter, slowly increase theintake over time to amount thatproves to be comfortable.

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BackgroundNuts come in a variety of shapes

and sizes. Most nuts come from theseeds or dried fruits of trees and have anouter shell that both protects the nutand keeps the healthy fats inside the nutfrom spoiling. Tree nuts such asalmonds, brazils, cashews, hazelnuts,macadamias, pecans, pistachios andwalnuts are included in many ethnicand cultural cuisines. They providerich flavours that complement manyherbs, spices, fruits, vegetables, cheeseor meat. Though somewhat seasonal, allnuts are available in the Caribbean withsome of them being available peren-nially and are thus used frequently.

After being picked, most nuts aredried to improve flavour, add morecrunch to their texture and preservethem. At this stage they are consideredto be raw. There-after, marketingbegins to provide consumers withshelled or unshelled, salted or unsalted,roasted, sprouted, candied or spiced.Packaging varies from bulk to in-dividual serving sizes.

Raw (or unroasted) nuts: arefairly nutritious, have no added fatand often bland. Raw nuts containenzyme inhibitors which help toprotect the seed, keep it fromgerminating too early and dyingoff. These enzyme inhibitors canneutralize the enzymes the bodyuses to control inflammation andaid in digestion. Eating nuts with

these enzyme inhibitors can causethe pancreas to swell. Fortunately,there are two ways to destroy theseenzyme inhibitors, namely roasting,and sprouting. These processeskeep the beneficial enzymes intact.

Roasted nuts: are more flavour-ful than raw nuts but they containadded oils and possibly otheringredients. Nuts can be roastedeither with or without added oil.Roasting destroys much of theVitamin B, particularly vitamin B1(thiamine) content. Dry-roastednuts contain less fat than nutsroasted in oil. In fact, roastingnuts in oil is similar to deepfrying. Roasted nuts are oftenheavily salted and almost alwayshave other ingredients added tothem such as sugar, corn syrup,MSG, preservatives, and otheradditives. Because of the high fatcontent, some individuals mayexperience difficulty digesting

r o a s t e dnuts.

C a s h e wNuts: comefrom thek i d n e y -shaped endof an almostpear-shapedyellowish orreddish fruitthat grows

abundantly in some of theCaribbean countries. Of all the

NUTS AND SEEDS

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nuts, cashews contain the greatestamount of copper, an essentialcomponent for many enzymeactivities. Copper helps the bodyto:

use iron;

eliminate free radicals;

develop bone and tissue;

produce melanin;

produce energy;

keep blood vessels, bones and joints flexible.

Copper is also associated withhelping 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 withcalcium to create strong and healthybones. Magnesium deficiency isassociated with contributing to highblood pressure, muscle spasms,migraines, muscle cramps, tension,and fatigue.

After roasting, cashew nutscan be eaten as is or they can beadded to salads, vegetables orcombined with other foods ofone's choice.

Almonds: Almond trees arethought to have originated inwestern Asia and North Africa.Today, almonds are grown incountries around the MediterraneanSea and in California. They areavailable year-round and have abuttery flavour that complementsmany foods. Unlike most nuts,almonds come from the fruit of thealmond tree. A relative of the peachtree, the almond tree bears a fruitsimilar to a peach, and the pit of thatfruit is actually the almond nut.

Nutritional Contribution of NutsNuts are rich in dietary fat as

well as other nutrients. However, inassessing their nutritional value, theoverall fat content, although un-saturated, must be considered. Nutscontain up to 85% unsaturated fatssimilar to those found in avocadosand olive oil. These good, mono-unsaturated fats have been found tonot only help lower cholesterollevels, but they may also reducethe risk of heart disease.

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All of the evidence for nuts hasprompted the U.S. Food and DrugAdministration (FDA) to take theunprecedented step of allowing aqualified health claim in 2003. Theclaim reads: "Scientific evidencesuggests but does not prove thateating 1.5 ounces per day of mostnuts as part of a diet low insaturated fat and cholesterol mayreduce the risk of heart disease."Nuts, particularly walnuts, containpowerful omega-3 fatty acidswhich are thought to be effectivein fighting heart disease, arthritis,and other inflammatory diseases.

Nuts are a good source of Bvitamins, particularly thiamine,riboflavin, and niacin. Thesenutrients help to boost energyproduction and promote healthycell reproduction. However, theprocess of roasting nuts willinherently destroy most nutrients,especially thiamine, while raw andsprouted nuts retain thiamine.

Nuts are valuable sources ofvitamin E, and in addition tohelping the body to effectively usesome nutrients, they may helpprotect against the damaging effectsof free radicals.

Vitamin K is important to helpwith clotting of blood and preventexcessive bleeding following aninjury. While friendly bacteria inthe intestines produce much of thevitamin K needed by the body,about 20% of it should be obtainedfrom food such as nuts.

Although there are someunanswered questions about theexact health benefits of vitamin E,studies have shown that vitamin Emay reduce heart disease, protectagainst some cancers, slow theprogression of Alzheimer's disease,and help to slow macular dege-neration. Other studies havecontradicted these findings. Eventhe effectiveness of vitamin Esupplements has been called intoquestion. Perhaps the best expla-nation is that vitamin E helps ensurethat the body is not deficient inimportant nutrients like vitamins A,K, and the mineral selenium.

Nutritionally rich almondscontain more calcium than anyother nut, and have the highestdietary fibre of any nut or seed(more than 3 grams per ounce). Inaddition, almonds contain 40% ofthe Recommended Daily Value(RDA) of Vitamin E, are low in fat,high in protein, and are known asthe most nutritionally well-rounded nut.

More than 65% of mono-unsaturated fat, the same fatsfound in avocado and olive oil,can be found in almonds. Thesehealthy fats have been found tohelp lower LDL "bad" cholesteroland may help reduce the risk ofheart disease. It is easy to addalmonds to your diet: add tosalads, vegetables, yogurt, rice,and fruit.

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MineralsCopper: Although copper is the

third most abundant trace mineralin the body, most persons do notconsume enough of it because someparticularly rich sources, such asliver and oysters, are not commonlyeaten. However, nuts are an excel-lent source of copper and may helpreplenish low levels.

Iron: The World Health Organi-zation considers iron deficiency to bethe number one nutritional disorderin the world. As reported in theJournal of Nutrition, it is estimatedthat as many as 80% of the world'spopulation may be iron deficient.

Iron helps transport oxygen tocells throughout the body andregulates cell growth and differen-tiation. Haeme iron comes frommeat, fish, and poultry (MFP) and isbetter absorbed than nonhaeme ironwhich comes from beans and nuts.However, most dietary iron is non-haeme iron. Incorporating nuts, andespecially cashews, into a healthydiet provides a good source ofdietary iron.

Magnesium: As the fourth mostabundant mineral in the body, mag-nesium aids in more than 300biochemical reactions in the body. Itmay help: Maintain normal muscle and

nerve function. Keep heart rhythm steady. Support a healthy immune

system.

Keep bones strong. Regulate blood sugar levels. Promote normal blood pres-

sure. Metabolize energy and synthesize

protein. Some evidence suggests that

magnesium may help regulateblood pressure, reduce the risk ofheart disease, metabolize carbo-hydrates, influence the release ofinsulin, and protect against osteo-porosis.

Nuts and seeds, particularlycashews, offer a rich source ofmagnesium. Eating nuts, alongwith a variety of legumes, wholegrains, and vegetables helps tomeet daily dietary needs formagnesium. Some individualswith chronic conditions may bedeficient in this critical mineral.

Phosphorus: This is the secondmost abundant mineral. It isinvolved in nearly every biologicalor cellular function in the body.Phosphorous plays an importantrole in transforming carbohydrates,proteins, and fats into fuel. Itstrengthens cell walls, and helpstransport nutrients and varioushormones throughout the body.Phosphorous also helps maintainthe body's pH level.

Most people obtain sufficientamounts of phosphorous from theirdiets. Nuts are good sources ofphosphorous. Deficiencies, thoughrare, can be found in persons who

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antacids containing aluminum.Research has shown that manypeople could experience a signifi-cant loss of phosphorous followinginjury from severe burns.

Potassium: is the third mostabundant mineral in the body. Potas-sium helps regulate blood pressureand muscle contraction, and to keepnerves, kidneys, and a host of otherbody processes work-ing properly.Potassium also helps convert glucoseinto energy that can be stored andreleased as needed. Some studiesshow that a potassium-rich diet mayalso help to protect against heartdisease and str

Caribbean Foods

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