10. Building Block of Human Body – Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Vitamins and Minerals
25. World Health Organization (WHO) has declared India as the country with the largest number of diabetic subjects in the world Every fourth diabetic in the world today is an Indian Source: WHO (http://www.who.int/diabetes/facts/world_figures/en/index5.html)
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27. Glycemic Index - Glycemic Effects of Foods The glycemic effect is a measure of the response of blood sugar (glucose) concentration and insulin to the carbohydrate in a food. The glycemic effect of a food is measured by having a person eat a food and then testing the blood to see: • How fast and how high the blood sugar level increases • How quickly the blood sugar level returns to normal Foods that contain carbohydrates that have a low-glycemic effect produce a slow steady rise in blood sugar. The carbohydrate in foods with a high-glycemic effect causes a rapid rise in blood sugar. The Glycemic Index is a rating system for the glycemic effects of foods. The highest possible Glycemic Index score for a food is 100. Some foods elevate blood sugar and insulin levels faster and higher than other foods. Many factors, such as the amount of fiber in a food and how the food is cooked, work together to determine a food’s glycemic effect in the body. In addition, a food’s glycemic effect differs when it is eaten alone versus when the food is eaten with other foods that contain protein and fat.
44. Carrots Cauliflower Corn Cucumber Vitamin C - 2.6 mg Vitamin A - 111.8 IU Contains some other vitamins in small amounts. Potassium - 74.9 mg Phosphorus - 1.4 mg Magnesium - 5.7 mg Sodium - 1 mg Calcium - 7.3 mg Also contains small amounts of selenium, iron, manganese, copper and zinc. Half a cup of sliced cucumber with skins contains .36 grams protein and .42 grams fiber. Vitamin C - 4.8 mg Vitamin A - 167 IU Niacin - 1.2 mg Folate - 27.3 mcg Pantothenic Acid - .68 mg Contains some other vitamins in small amounts. Potassium - 191.7 mg Phosphorus - 79.3 mg Magnesium - 24.6 mg Sodium - 13 mg Calcium - 1.5 mg selenium - .6 mg Iron - .5 mg Zinc - .4 mg Also contains small amounts of manganese and copper . One ear, cooked with no salt contains 2.6 grams protein and 2.1 grams fiber. Vitamin C - 27.5 mg Vitamin A - 1.5 IU Pantothenic Acid - .3 mg Contains some other vitamins in small amounts. Potassium - 88 mg Phosphorus - 19.8 mg Calcium - 9.9 mg Sodium - 9.3 mg Magnesium - 5.6 mg Also contains small amounts of selenium , iron , manganese , copper and zinc . Half cup cooked with no added salt contains 1.1 grams protein and 1.7 grams fiber. Vitamin A - 19,152 IU Vitamin C - 1.8 mg Niacin - .4 mg Folate - 11 mcg Pantothenic Acid - .2 mg Vitamin B6 - .2 mg Contains some other vitamins in small amounts. Potassium - 177 mg Sodium - 51.5 mg Calcium - 24 mg Phosphorus - 23.4 mg Magnesium - 10 mg Iron - .48 mg Also contains small amounts of selenium , manganese , copper and zinc . Half cup cooked with no added salt contains .85 grams protein and 2.6 grams fiber.
45. Pistachios Pumpkin Seeds Sunflower Seeds Vitamin A 6.5 IU Folate 67.2 mcg Vitamin E 6.0 mg Contains some other vitamins in small amounts. Phosphorus 327.4 mg Potassium 241 mg Magnesium 36.6 mg Calcium 19.8 mg Zinc 1.5 mg Iron 1.0 mg Selenium 22.5 mcg Also contains small amounts of manganese and copper . 1 ounce dry roasted sunflower seeds contains 5.5 mg protein and 3.1 mg fiber. Vitamin A 17.6 IU Folate 2.6 mcg Contains some other vitamins in small amounts. Potassium 260.5 mg Magnesium 74.3 mg Phosphorus 26.1 mg Calcium 15.6 mg Sodium 5.1 mg Zinc 2.9 mg Iron 0.9 mg Also contains small amounts of manganese and copper . 1 ounce of roasted pumpkin or squash seeds without salt contains 5.3 mg protein and no fiber. Vitamin A 74.3 IU Folate 14.2 mcg Contains some other vitamins in small amounts. Potassium 295.4 mg Phosphorus 137.5 mg Magnesium 34.0 mg Calcium 31.2 mg Sodium 2.8 mg Iron 1.2 mg Selenium 2.6 mcg Also contains small amounts of manganese , copper and zinc . 1 ounce (49 kernels) dry roasted contains 6.0 grams protein and 3.0 grams fiber.
