Nutritional Content of South Asian Foods - Diabetes · PDF fileNutritional Content of South...
Transcript of Nutritional Content of South Asian Foods - Diabetes · PDF fileNutritional Content of South...
Nutritional Content of South Asian Foods
The nutritional values of foods listed in this document were reviewed by a working group of dietitians. The nutritional values of foods from different sources have been listed to show the variability among sources. The final Carbohydrate Choices/Exchanges are based on agreement by the working group members for most practical and realistic carbohydrate content. Portions sizes may vary within South Asian cultural groups and based on individual cooking methods. This resource is meant for use by health professional in providing dietary education to clients.
Acknowledgement Reproduction is permitted, provided source is acknowledged. Based on original work by Sadia Mian RD MSc CDE, with Research Grant funding from the Canadian Diabetes Association (CDA). Revised as necessary by The South Asian Dietary Resource Working Group (CDA). All content approved by the Canadian Diabetes Association, 2008.
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
1
Grains and Starches Exchanges/Choices: [15 g CHO, 3 g Pro, 0 g Fat]
Food
Source Nutritional Values from Various Sources
Carbohydrate Choices & Exchanges
Bathura (Homemade)
Khanna et al.,
2000
Recipe
One 6”
= 1 Carb Choice
& 1 fat
Dhokla/Dhakla
AAPI
resource
ADA resource
Calorie King guide
1” Square = 15 g CHO 3 g Pro
0-1g Fat
1” Square = 12 g CHO 5 g Pro 5 g fat 1” Square = 13 g CHO 5 g Fat
1” Square
= 1 Carb Choice (Starch/grain)
& 1 Fat
Dosa (regular)
AAPI
resource
Raghuram et al., 2005
1 Plain = 15 g CHO 3 g Pro
0-1g Fat 2 each (85 g)= 42 g CHO 6 g Pro 7 g Fat
1 each
= 1 Carb Choice (Starch/grain)
Iddiyappam (String Hoppers)
Pasricha et al.,
2002
100 g = 42.7 g CHO 3.1 g Pro 10.9 g Fat
Not enough information
Kachori (Vegetable or Mung dahl)
AAPI
resource Pasricha et al.,
2002
2 each = 30 g CHO 6 g Pro 10 g Fat 100 g = 37.7 g CHO 7.4 g Pro 35.5 g Fat
1 each (~50 g)
= 1 Carb Choice (starch/grain)
& 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
2
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Lucchi (Bengali Fried Puri)
Recipe
Analysis
Two 3”
= 1 Carb Choice
& 2 Fats
Makki ki roti
AAPI
resource
½ of 6” = 15 g CHO 3 g Pro
0-1 g Fat
½ of 6”
= 1 Carb Choice (Starch/grain)
Naan
AAPI
resource
ADA resource
Calorie King guide
¼ of 8”x 2” = 15 g CHO 3 g Pro
0-1 g Fat ¼ of 8”x 2” = 13 g CHO 0.6 g Fibre 2 g Pro
2 g Fat ¼ of 8”x 2” = 11 g CHO 2 g Fat
¼ of 8” x 2”
= 1 Carb Choice (Starch/grain)
Paratha (Homemade)
AAPI
resource
McCance et
al., 2002
Raghuram et al., 2005
6” = 15 g CHO 3 g Pro 0-1 g Fat 100 g = 48.3 g CHO 8.1 g Pro 12.8 g Fat One (100 g) = 24 g CHO 4 g Pro 4 g Fat
One 6”
= 1 Carb Choice (Starch/grain)
& 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
3
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Paratha Stuffed (Potato)
AAPI
resource
6” = 15 g CHO 3 g Pro 10 g Fat
One 6”
= 2 Carb Choices (Starch/grain)
& 2 Fat
Pittu
---
---
No information
found
Porridge (Dalia) or Oatmeal
CDA
resource
Pasricha et al., 2002
¾ cup = 16 g CHO 4.6 g Pro 1.8 g Fat 100 g = 8.9 CHO 2.5 Pro 3.6 Fat
¾ cup
= 1 Carb Choice (Starch/grain)
Puri
AAPI
resource
ADA resource
SHARE Study
Two (5”) = 15 g CHO 3 g Pro
0-1 g Fat 5” each = 16 g CHO 2.4 g Fibre 3 g Pro
7 g fat 50 g = 23.3 g CHO 2.04 g Fib 3.12 g Pro 8.85 g Fat
1 each (5”)
= 1 Carb Choice (Starch/grain)
& 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
4
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Rice Idli Rava Idli
AAPI
resource
ADA resource
Khanna et al., 2000
Plain 3” round = 15 g CHO 3 g Pro 0-1 g Fat Plain 3” round =12 g CHO 2 g Pro 0 g Fat Recipe
3” round
= 1 Carb Choice (Starch/grain)
One 3” =
2 Carb Choices
Roti/Chapati (Homemade)
AAPI and
ADA resources
CDA resource
McCance et al., 2002
Calorie King guide
6” = 15 g CHO 2.2 g Fibre 3 g Pro
0-1 g Fat 44 g = 18.5 g CHO 3.1 g Pro 4.5 g Fat 100 g = 43.7 g CHO 7.3 g Pro 1.0 g Fat 7” = 11 g CHO 0.5 g Fat
One 6”
= 1 Carb Choice (Starch/grain)
Thepla
AAPI
resource
One 6” = 15 g CHO 3 g Pro 0-1 g Fat
One 6”
= 1 Carb Choice (Starch/grain)
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
5
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Upma
AAPP
resource
Pasricha et al.,2002
Raghuram et al., 2005
1/3 cup = 15 g CHO 3 g Pro 5 g Fat 100 g = 30 g CHO 4.9 g Pro 10.2 g Fat 130 g (150 ml) = 26 g CHO 5 g Pro 9 g Fat
1/3 cup
= 1 Carb Choice (Starch/grain)
& 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
6
Rice Exchanges/Choices: [15 g CHO, 3 g Pro, 0 g Fat]
Food
Source Nutritional Values from Various Sources
Carbohydrate Choices & Exchanges
Boiled Rice
CDA
resource
1/3 cup = 13.3 g CHO 1.5 g Pro 0.3 g Fat
1/3 cup
= 1 Carb Choice (Starch/grain)
Khichri
AAPI
resource
Pasricha et al.,
2002
½ cup = 15 g CHO 6.5 g Pro 100 g = 21 g CHO 4.7 g Pro 7.3 g Fat
½ cup
= 1 Carb Choice (Starch/grain)
& 1 Pro
Meat Pilau (Pulao) or Biryani
CDA – rice
CDA – meat
Pasricha et
al., 2002
1/3 cup = 15 g CHO 1 oz meat = 7 g Pro 100 g = 15.8 g CHO 7.0 g Pro 17.0 g Fat
½ cup with 1 oz
meat =
1 Carb Choice (Starch/grain)
& 1 Pro
Vegetable Pilau (Pulao)
CDA
Resource
McCance et al., 2002
1/3 cup rice = 1 CHO 100 g = 24.8 g CHO 0.3 g Fib 2.3 g Pro 4.6 g Fat
1/3 cup
= 1 Carb Choice (Starch/grain)
Zarda (Sweet Rice)
Pasricha et
al., 2002
100 g = 44.6 g CHO 2.5 g Pro 8.8 g Fat
Not enough information
Note: This dish has high sugar content.
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
7
Fruit Exchanges/Choices: [15 g CHO, 1 g Pro, 0 g Fat]
Food
Source Nutritional Values from Various Sources
Carbohydrate Choices & Exchanges
Guava
CDA
resource
ADA resource
Canadian Nutrient File,
2005
2 each = 12 g CHO 1.5 g Pro
1.1 g Fat 1½ each = 14 g CHO 7.3 g Fibre
1.0 g Pro 0.3 g Fat
1 each (90 g) = 12.89 g CHO
4.9 g Fib 2.3 g Pro 0.85 g Fat
2 each
= 1 Carb Choice
Guava Juice
AAPI
resource
½ cup = 15 g CHO
½ cup
= 1 Carb Choice
Lychee/Lichee
Calorie King
guide
Canadian Nutrient File,
2005
USDA database
4 fruit (2 ¼ oz) = 6 g CHO 1 fruit (10 g) = 1.59 g CHO
0.1 g Fib 0.08 g Pro 0.04 g Fat 1 lichee (9.6 g) = 1.59 g CHO
0.1 g Fib 0.08 g Pro 0.04 g Fat
10 each
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
8
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Mangoes
CDA
resource
ADA resource
AAPI Resource
Canadian
Nutrient File, 2005
½ cup or ½ medium = 15.7 g CHO 0.5 g Pro 0.3 g Fat ½ small = 18 g CHO 1.9 g Fibre 1 g Pro 0.3 g Fat ½ small = 15 g CHO ½ each = 17.6 g CHO 1.9 g Fib 0.53 g Pro 0.28 g Fat
½ cup or ½ medium
= 1 Carb Choice
Mango Juice
AAPI
resource
1/3 cup = 15 g CHO
1/3 cup
= 1 Carb Choice
Papaya
CDA
resource
AAPI Resource
1 cup = 12.2 g CHO 0.9 g Pro 0.2 g Fat 1 cup = 15 g CHO
1 cup
= 1 Carb Choice
Pomegranate
Calorie King
Guide
Canadian Nutrient File,
2005
½ fruit (5 oz) = 13 g CHO ½ each (155 g whole) = 13.27 g CHO
0.5 g Fib 0.37 g Pro 0.23 g Fat
½ each
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
9
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges
USDA database
1 each (3-3/8” Diameter) = 26.44 g CHO 0.9 g Fib 1.46 g Pro 0.46 g Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
10
Milk and Alternative Exchanges/Choice: [15 g CHO, 8 g Pro, Variable Fat]
Food
Source Nutritional Values from Various Sources
Carbohydrate Choices & Exchanges
Chai (masala tea – 1% milk)
AAPI guide
1 cup = 12 g CHO 8 g Pro 0-3 g Fat
1 cup
= 1 Carb Choice
(milk)
Chutney made with yogurt
-
Same as yogurt (CDA
resource)
¾ cup
= 1 Carb Choice
(milk)
Dahi Beray/vadai (Non-fat Yogurt)
AAPI
resource Raghuram et
al., 2005
2 pieces = 15 g CHO 4 g Pro 5 g Fat 2 each (165 g) = 31 g CHO 11 g Pro 19 g Fat
2 pieces
= 1 Carb Choice
(milk) &
1 Fat
Lassi (whole milk) Lassi (non-fat, sugar free)
AAPI
resource
ADA resource
McCance et. al., 2002
1 cup = 12 g CHO 8 g Pro 8 g Fat 1 cup = 13 g CHO 10 g Pro 0 g Fat 100 g = 11.6 g CHO 2.6 g Pro 0.9 g Fat
1 cup
= 1 Carb Choice
(milk) &
1 Fat
1 cup =
1 Carb Choice (milk)
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
11
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Lassi (Sweet or Mango)
Calorie King
guide
1 cup = 24 g CHO 4 g Fat
½ cup
= 1 Carb Choice
(milk)
Paneer (1% milk)
AAPI
resource
ADA resource
1 oz = 12 g CHO
8 g Pro 0 g Fat 1 oz = 12 g CHO 8 g Pro 2.5 g Fat
1 oz
= 1 Carb Choice
Note: Some brands of paneer show very small carbohydrate
content. The carbohydrate
content of paneer should be assessed on the food label if
available.
Raita
CDA
resource
ADA resource
(Cucumber Raita)
Plain yogurt, low fat ¾ cup = 15 g CHO
4.0 g Pro 1.6 g Fat ½ cup = 3 g CHO 1 g Pro 0 g Fat
¾ cup
= 1 Carb Choice
(milk)
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
12
Vegetable Exchanges/Choices
Food
Source Nutritional Values from Various Sources
Carbohydrate Choices & Exchanges
Fenugreek leaves (methi)
AAPI
resource
½ cup cooked = 5 g CHO 2 g Pro 0 g Fat
1.5 cup cooked
= 1 Carb Choice
Ghia (Louki, Bottle gourd, Calabash)
Canadian
Nutrient File, 2005
USDA
database
1 cup = 5.69 g CHO 0.93 g Pro 0.03 g Fat 1 cup = 5.39 g CHO 0.88 g Pro 0.03 g Fat
3 cups
= 1 Carb Choice
Karela (bitter gourd)
ADA
resource
AAPI resource
Canadian Nutrient File,
2005
½ cup = 3 g CHO
1.2 g Fibre 1 g Pro
1.2 g Fat ½ cup cooked = 5 g CHO 2 g Pro 0 g Fat ½ cup (60 g) = 2.83 g CHO 1.3 g Fib 0.55 g Pro 0.12 g Fat
Free Vegetable
2.5 cups
= 1 Carb Choice
Kadhu (Pumpkin)
Canadian
Nutrient File, 2005
USDA database
½ cup = 6.34 g CHO
1.4 g Fib 0.93 g Pro 0.09 g Fat ½ cup = 6.0 g CHO 1.35 g Fib
1 cup
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
13
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Okra/Bhindi
CDA
resource
AAPI resource
ADA resource
1 cup = 3 g CHO 3 g Pro Trace Fat ½ cup cooked = 5 g CHO 2 g Pro 0 g Fat ½ cup cooked = 8 g CHO 2.6 g Fibre 2 g Pro 0.3 g Fat
Free Vegetable if: < 5 cups raw
1.5 cup cooked
= 1 Carb Choice
Onions
CDA
resource
Whitney & Rolfes, 1996
1 cup = 8 g CHO 1 g Pro Trace Fat ½ cup cooked = 11 g CHO 2 g fibre 1 g Pro <1 g Fat
1 cup cooked
= 1 Carb Choice
Tinda (small round green gourd)
Gopalan et al., 2004
100 g = 3.4 g CHO 0.5 g Fib 0.5 g Pro 0.1 g Fat
Free Vegetable
Tindora
Gopalan et al., 2004
100 g = 3.4 g CHO 0.5 g Fib 0.5 g Pro 0.1 g Fat
Free Vegetable
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
14
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Turia (ridge gourd)
AAPI
resource
Gopalan et al., 2004
½ cup cooked = 5 g CHO 2 g Pro 0 g Fat 100 g = 3.4 g CHO 0.5 g Fib 0.5 g Pro
1.5 cup cooked
= 1 Carb Choice
Saag (Mustard greens)
AAPI
resource
USDA resource
Canadian Nutrient File,
2005
½ cup cooked = 5 g CHO 2 g Pro 0 g Fat 1 cup cooked = 2.94 g CHO 2.8 g Fib 1 cup cooked = 3.11 g CHO
Free Vegetable
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
15
Meat and Alternatives Exchanges/Choices: [CHO = 0 g, Protein = 7 g, Fat = 3-5 g]
Food
Source Nutritional Value from Various Sources
Carbohydrate Choices & Exchanges
Potato Sabji (Mixed Veggies)
AAPI
resource
Raghuram et al., 2005
SHARE Study
½ cup = 15 g CHO 3 g Pro 0-1 g fat 100 g (150 ml) = 12 g CHO 2 g Pro 6 g Fat 100 g = 14.5 g CHO 1.32 g Fib 1.55 g Pro 3.88 g Fat
½ cup (100 g)
= 1 Carb Choice
Meat Curry Beef Curry Chicken Curry Fish Curry
AAPI
resource
McCance et al., 2002
McCance et al., 2002
McCance et al., 2002
1 oz meat = 7 g pro 100 g = 6.3 g CHO 13.5 g Pro 6.6 g Fat 100 g = 2.5 g CHO 11.7 g Pro 9.8 g Fat 100 g = 1.5 g CHO 12.3 g Pro 8.0 g Fat
1 oz
= 1 Pro (Meat)
Yogurt based Kadi
AAPI
resource
1 cup = 15 g CHO 10 g Pro 5 g Fat
1 cup
= 1 Carb Choice
(Milk) &
1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
16
Legume Exchanges/Choices: [½ cup = 15 g CHO for CDA and 7 g Pro AAPI]
Food
Source Nutritional Values from Various Sources
Carbohydrate Choices & Exchanges
Black Beans
Whitney & Rolfes, 1996
USDA
database
½ cup cooked = 20 g CHO 7 g Fibre 8 g Pro <1 g Fat 1 cup = 40.78 g CHO
15.0 g Fib 15.30 g Pro 0.93 g Fat
½ cup
= 1 Carb Choice
& 1 Pro
Black eyed peas (Cow Peas)
Whitney &
Rolfes, 1996
Canadian Nutrient File,
2005
½ cup cooked = 17 g CHO
4 g Fibre 3 g Pro 1g Fat ½ cup cooked = 18.36 g CHO
3.3 g Fib 7.3 g Pro 0.64 g Fat
½ cup
= 1 Carb Choice
Chick Peas
AAPI
resource
Whitney & Rolfes, 1996
ADA
resource
½ cup = 15 g CHO 3 g Pro 0-1g fat 1cup cooked = 45 g CHO 8 g Fibre 15 g Pro 4 g Fat ½ cup = 23 g CHO 4.3 g Fibre 7 g Pro 2.1 g Fat
½ cup
= 1 Carb Choice
& 1 Pro
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
17
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges
McCance et al, 2002
100 g cooked = 18.2 g CHO 4.3 g Fib 8.4 g Pro 2.1 g Fat
Dhal (any kind)
AAPI
resource
CDA resource
Whitney & Rolfes. 1996
½ cup cooked = 15 g CHO 3 g Pro 0-1 g Fat ½ cup = 10-15 g CHO 7 g Pro 0-2 g Fat ½ cup = 20 g CHO
7 g Fibre 7 g Pro
<1 g Fat
½ cup
= 1 Carb Choice
& 1 Pro
Kidney Beans (Rajmah)
AAPI
resource
Calorie King guide
Canadian Nutrient File,
2005
USDA database
½ cup = 15 g CHO 3 g Pro 0-1 g fat 1cup = 35 g CHO 5 g Fat 1 cup = 42.64 g CHO 12.3 g Fib 16.22 g Pro 0.94 g Fat 1 cup = 40.4 g CHO 11.3 g Fib 15.4 g Pro 0.89 g Fat
½ cup
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
18
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Green and brown lentils
McCance et
al., 2002
100 g cooked = 16.9 g CHO
3.8 g Fib 8.8 g Pro 0.7 g Fat
Not Enough
Information To Date (Likely similar carb
content to other dhals)
Masoor (red)
McCance et
al., 2002
100 g cooked = 17.5 g CHO 1.9 g Fib
7.6 g Pro 0.4 g Fat
Not Enough
Information To Date (Likely similar content to other
dhals)
Mung (Moong) Dhal
AAPI
resource
ADA resource
½ cup = 15 g CHO 3 g Pro 0-1g Fat ½ cup = 19 g CHO 7.7 g Fibre 7 g Pro 0.4 g Fat
½ cup
= 1 Carb Choice
& 1 Pro
Rasam
AAPI
resource
ADA resource
1 cup = 15 g CHO 3 g Pro
0-1g Fat 1cup = 2 g CHO 1 g Pro 1.2 g Fat
1 cup
= 1 Carb Choice
Sambhar
AAPI
resource
ADA resource
½ cup = 15 g CHO 3 g Pro
0-1g fat ½ cup = 16 g CHO 5 g Pro 1 g fat
½ cup
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
19
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Toor Dhal
AAPI
resource
ADA resource
½ cup = 15 g CHO 3 g Pro
0-1g Fat
½ cup = 2 0 g CHO 4.7 g fibre 6 g Pro 0.3 g Fat
½ cup
= 1 Carb Choice
& 1 Pro
Urad (black)
McCance et
al., 2002
100 g cooked = 13.6 g CHO
- Fib 7.8 g Pro 0.4 g Fat
Not Enough
Information To Date (Likely similar carb
content to other dhals)
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
20
Fat Exchanges/Choices: [0 g CHO, 0 g Pro, 5 g Fat]
Food
Source Nutritional Values from Various Sources
Carbohydrate Choices & Exchanges
Almonds
CDA
resource
7 or 1/3 oz = 1.8 g CHO 2.1 g Pro 5 g Fat
7 or 1/3 oz
= 1 Fat
Cashews
CDA
resource
¼ oz = 1 g CHO 0.1 g Pro 5.3 g Fat
¼ oz
= 1 Fat
Coconut milk
CDA
resource
Calorie King
guide
2 tbsp = 0.8 g CHO 0.6 g PRO 6.4 g Fat ¼ cup = 1 g CHO 9-12 g Fat
2 tbsp
= 1 Fat
Ghee
AAPI and
ADA resources
Calorie King
guide
McCance et al., 2002
1 tsp = 5 g Fat One tbsp = 13 g fat 100 g = 99.8 g Fat
1 tsp
= 1 Fat
Pistachios
CDA
resource
1/3 oz = 2.3 g CHO 1.8 g Pro 4.8 g Fat
1/3 oz
= 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
21
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Pine Nuts
CDA
resource
40 or 1/4 oz = 1 g CHO 1 g Pro 4.9 g Fat
40 or ¼ oz
= 1 Fat
Walnuts
CDA
resource
1/3 oz = 0.9 g CHO 0.2 g Pro 5.5 g Fat
1/3 oz
= 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
22
Sweets and Dessert Exchanges/Choices
Food
Source Nutritional Values from Various Sources
Carbohydrate Choices & Exchanges
Barfi – milk based Barfi – chick pea
SHARE Study
SHARE Study
30 g = 10.86 g CHO 0.19 g Fib 2.69 g Pro 4.0 g Fat 30 g = 17.28 g CHO 0.11 g Fib 2.4 g Pro 7.73 g Fat
30 g
= 1 Carb Choice
& 1 Fat
Gajar Halwa
AAPI
resource
1 pce = 15 g CHO 10 g Pro 5 g Fat
1 piece
1 Carb Choice
& 1 Pro
& 1 Fat
Gulabjaman
AAPI
resource
Pasricha et al.,
2002
2 med = 30 g CHO 9.5 g Pro 10 g Fat 100 g = 37.8 g CHO 6.8 g Pro 24.2 g Fat
1 medium
= 1 Carb Choice
& 1 Fat
Jilebi
Pasricha et
al., 2002
100 g = 42 g CHO 4.4 g Pro 34.3 g Fat
Not enough information
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
23
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Kheer
AAPI
resource
Pasricha et al.,
2002
½ cup = 30 g CHO 9.5 g Pro 15 g Fat 100 g = 21.1 g CHO 4.1 g Pro 4.5 g Fat
¼ cup
= 1 Carb Choice
(Milk) &
1 Fat
Kulfi
AAPI
resource
½ cup = 15 g CHO 3 g Pro 5 g Fat
½ cup
= 1 Carb Choice
& 1 Fat
Lentil or Sooji (semolina) Halwa
AAPI
resource
¼ cup = 15 g CHO 6.5 g Pro 5 g Fat
¼ cup
= 1 Carb Choice
& 1 Pro
& 1 Fat
Ladoo (wheat)
AAPI
resource
1 small = 30 g CHO 6 g Pro 10 g Fat
½ small
= 1 Carb Choice
& 1 Fat
Petha, pumpkin
AAPI
resource
2” piece = 30 g CHO 6 g Pro
0-2 g fat
1” piece
= 1 Carb Choice
Rasgulla
AAPI
resource
2 med = 30 g CHO 10 g Pro 5 g Fat
1 medium
= 1 Carb Choice
& ½ Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
24
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Rasmalai (regular milk)
AAPI
resource
2 small = 30 g CHO 20 g Pro 10 g Fat
1 small
= 1 Carb Choice
(Milk) &
2 Fat
Sevia (RiceVermicelli – plain no milk)
AAPI
resource
½ cup = 15 g CHO 3 g Pro 0-1g Fat
½ cup
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
25
Snack Exchanges/Choices
Food
Source Nutritional Values from Various Sources
Carbohydrate Choices & Exchanges
Bhel Puri
AAPI
resource
1 oz = 15 g CHO 4 g Pro 5 g Fat
1 oz
= 1 Carb Choice
& 1 Fat
Cake Rusk (Sweet) Rusk (Plain)
Product
-
(34 g) or 1.5” x 5.5” = 16.1 g CHO
Not enough information
Not enough information
Chevra/Chiura
AAPI
resource
Pasricha et al.,
2002
1oz = 15 g CHO 4 g Pro 5 g Fat 100 g = 40.2 g CHO 4.2 g Pro 27.0 g Fat
1 oz
= 1 Carb Choice
& 1 Fat
Gathia
Product
SHARE Study
1 oz = 11 g CHO 100 g = 36.13 g CHO 0.43 g Fib 15.14 g Pro 26.95 g Fat
50 g
= 1 Carb Choice
& 2 Fats
Mango Pickle ( sweet)
AAPI
resource
2 tbsp = 15 g CHO 3 g Pro 0-1g Fat
2 tbsp
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
26
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Mathri/Mathia
AAPI
resource
Pasricha et
al., 2002
2 thin = 15 g CHO 3 g Pro 10 g Fat 100 g = 40.5 g CHO 0.4 g Pro 37.2 g Fat
2 thin
= 1 Carb Choice
& 2 Fats
Namkeen Snack Mix
AAPI
resource
½ cup = 15 g CHO 3 g Pro 10 g Fat
½ cup
= 1 Carb Choice
& 2 Fats
Papad/Papaddum
AAPI
resource
McCance et
al., 2002
SHARE Study
2 pces = 15 g CHO 3 g Pro
0-1 g Fat 100 g = 28.3 g CHO 5.8 g Fib 11.5 g Pro 38.8 g Fat 12 g = 5.29 g CHO 0.17 g Fib 1.98 g Pro
1.36 g Fat
2 pieces (36 g)
= 1 Carb Choice
& 1Fat
( if fried)
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
27
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Puffed Rice (Phoa, Mumrae, Flaked Rice)
AAPI
resource
Pasricha et al.,
2002
Gopalan et al., 2004
Canadian
Nutrient File, 2005
1 ½ cup = 15 g CHO 3 g Pro
0-1 g Fat 100 g = 21.2 g CHO 2.9 g Pro 2.2 g Fat 100 g = 73.6 g CHO 0.3 g Fib 7.5 g Pro
0.1 g Fat Puffed Rice Cereal 1 cup = 12.6 g CHO 0.2 g Fib 1.26 g Pro 0.27 g Fat
1.5 cups
= 1 Carb Choice
Samosa (Meat)
McCance et
al., 2002 Khanna et al.,
2000
Meat (100 g) = 18.9 g CHO 2.4 g Fib 11.4 g Pro 17.3 g Fat Recipe
1 each
= 1 Carb Choice
& 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
28
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Samosa (Vegetable)
AAPI
resource
McCance et
al., 2002
Pasricha et
al., 2002
1 each = 22.5 g CHO 4.5 g Pro 5 g Fat Veggie (100 g) = 30 g CHO 2.5 g Fib 5.1 g Pro 9.3 g Fat 100 g= 31.3 g CHO 0.4 g Pro 37.2 g Fat
½ each
= 1 Carb Choice
& 1 Fat
Sev
Product
(Raybhog foods)
SHARE study
1 oz = 10 g CHO 100 g = 36.13 g CHO 0.43 g Fib 15.14 g Pro 26.95 g Fat
50 g
= 1 Carb Choice
& 2 Fats
Sprouted Lentils (Steamed or boiled)
Whitney &
Rolfes, 1996
USDA database
4 oz = 24 g CHO 4 g fibre 10 g Pro < 1 g Fat 1 cup (77 g) = 17 g CHO - Fib 6.9 g Pro 0.42 g Fat
3 oz
= 1 Carb Choice
& 1 Pro
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
29
Food
Source Nutritional Values Carbohydrate from Various Sources Choices &
Exchanges Tamarind Chutney Tamarind Pulp
AAPI
resource
Canadian
Nutrient File, 2005
2 tbsp = 15g CHO 3 g Pro 0-1g Fat ½ cup = 39.6 g CHO 3.2 g Fib 1.78 g Pro 0.38 g Fat
2 tbsp
= 1 Carb Choice
Vegetable Pakora
AAPI
resource
McCance et al., 2002
3 pces = 15 g CHO 3 g Pro 5 g Fat 100 g = 21.4 g CHO 3.6 g Fib 3.8 g Pro 12.8 g Fat
3 pces
= 1 Carb Choice
& 1 Fat
Vegetable/Potato Patty/cutlet
AAPI
resource
1 med = 15 g CHO 3 g Pro 2.5 g Fat
1 medium
= 1 Carb Choice
& ½ Fat
AAPI = American Association of Physicians of Indian Origin
ADA = American Dietetic Association
CDA = Canadian Diabetes Association
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
30
References
1. Anand SS, Yusuf S. The study of health assessment and risk in ethnic groups (SHARE). Personal Communication, June 2006.
Anand SS, Yusuf S. Risk factors for cardiovascular disease in Canadians of South Asian and European origin: a pilot study of the Study of Heart Assessment and Risk in Ethnic Groups (SHARE). Clin Invest Med. 1997;20:204-10.
Anand SS, Yusuf S, Vuksan V, Devanesen S, Teo KK, Montaque PA, et al.
Differences in risk factors, atherosclerosis, and cardiovascular disease between ethnic groups in Canada: the Study of Health Assessment and Risk in Ethnic groups (SHARE). Lancet. 2000;356:279-84.
2. Borushek A. Calorie King: The Doctor’s Pocket Calorie, Fat & Carbohydrate
Counter. California: Family Health Publications, 2003.
3. Food Standards Agency. McCance and Widdowson’s The Composition of Foods, Sixth Summary Edition. Cambridge: Royal Society of Chemistry, 2002.
4. Gopalan C, Rama Sastri BV, Balasubramanian SC. Nutritive Value of Indian Foods.
India: National Institute of Nutrition, Indian Council of Medical Research, 1989.
5. Pasricha S, Rebello LM. Some Common Indian Recipes and their Nutritive Value. India: National Institute of Nutrition, Indian Council of Medical Research, 1977.
6. Raghuram TC, Pasricha S, Sharma RD. Diet and Diabetes. India: National Institute
of Nutrition, Indian Council of Medical Research, 1993.
7. The American Association of Physicians of Indian Origin. Indian foods: AAPI’s guide to nutrition, health and diabetes. New Delhi: Allied Publishers Private Limited, 2002.
8. The American Dietetic Association. Ethnic and regional food practices: A series.
Indian and Pakistani food practices, customs and holidays, 2nd edition. United States of America: The American Dietetic Association, 2000.
9. The Canadian Diabetes Association. Beyond the Basics: Meal Planning for Healthy
Eating, Diabetes Prevention and Management July 25, 2005 – Longer lists References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005.
10. Whitney and Rolfes. Understanding Nutrition, 7th edition. St. Paul: West Publishing
Company, 1996.
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