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Chestnuts | Nutrition
¹ Source = USDA Nutrient Database 2002 – European Chestnuts, roasted.
² Recommended Dietary Allowance (1989) / Dietary Reference Intakes (1997) – US National Science Institute. Daily Values are based on a daily intake of 2,000 calories and are for adults and children over 4 only. Daily values may be higher or lower depending upon the individual’s needs.
³ The building blocks of all proteins in the body and some hormones. These nine amino acids must be provided in the diet and thus are termed indispensable amino acids. The body can make the other amino acids needed to synthesize specific structures from other amino acids and carbohydrate precursors.
Source: US National Academies Press: Dietary Reference Intakes for Energy, Carbohydrate. Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002). This report may be accessed via www.nap.edu
Chestnuts a TOP 10 Energy Foods
Chestnuts are in the TOP 10 ENERGY FOODS
From an article written by Kimberly Brown, M.S., R.D., and published on Sierra Rica’s website with her kind permission. Kimberly is a registered sports dietician and competitive endurance athlete based in San Diego, California, USA. She provides nutritional counselling and meal planning to athletes worldwide.
Forget that low-carb diet! Carbs are essential to health and athletic performance. The key is making the right choices.
Not since the public outcry against fat has there been such uproar about popular nutrition—the message in the mainstream media seems clear: It’s protein you want not carbs! With all the hype, it’s no wonder so many of us are second-guessing our eating habits. In truth, the message about carbohydrates has been so over-simplified that many people are skimping on the most critical energy source the body has.
Restricting carbohydrates can zap energy levels, compromising the quality of workouts and negating the benefits of a fitness program. Here’s a simple truth: There are many high-carbohydrates foods that are beneficial to both your health and athletic performance. The key is choosing the right carbs.
Following is a breakdown of 10 of the best energy-sustaining foods, all loaded with powerful nutrients to keep your body running on premium fuel.
1. Rolled Oats
2. Lentil Soup
3. Fresh Figs
4. Roasted Chestnuts
In comparison to other calorie- and fat-dense nuts, chestnuts contain less than 1 gram of fat per ounce while providing a hefty dose of fiber (3.7 grams), vitamin C (12 percent RDA) and folic acid (10 percent RDA), nutrients important for immune function, formation of collagen and reduced risk for cardiovascular disease. Chestnuts are tasty in stuffing, pilaf, vegetable side dishes and soups. Or try them as a snack by themselves.
5. Blueberries
6. Low-fat Plain Yogurt
7. Rice Bran
8. Whole Wheat Pasta
9. Sweet Potatoes
10. Oranges
......
Kimberly Brown, M.S., R.D., is a registered sports dietitian and competitive endurance athlete based in San Diego, Calif. She provides nutritional counseling and meal planning to athletes worldwide. Contact her at kjmuell@hotmail.com.
Understanding Glycemic Index
The rate at which carbohydrates raise blood sugar and consequent insulin is measured by glycemic index. Carbohydrate-rich foods with a high-glycemic value enter the bloodstream rapidly, leading to a quick rise in blood glucose and the release of insulin.
A survey conducted at HarvardUniversity’s School of Public Health determined that 16 of the top 20 carbohydrates eaten by Americans are high glycemic. In fact, high-glycemic snack foods comprise 25 percent of the total caloric intake in the U.S. Among the most popular are french fries, white bread, sugar cereals, soda, pizza and muffins.
In contrast, low-glycemic foods, which tend to be higher in fiber or contain protein, are converted into glucose slower than high-glycemic foods and, therefore, less insulin is needed to regulate blood sugar. About 50 to 70 percent of an athlete’s total daily calorie intake should be from low-glycemic carbohydrates (3 to 5 grams per pound of lean body weight). And no more than 10 percent of the calories eaten at rest should be from high-glycemic foods.
Good Choices: Enjoy sweet potatoes, old fashioned oatmeal, energy bars (Clif, Powerbar), beans, low fat dairy foods, most fruits, 100 percent whole wheat or whole grain bread, oatmeal, nuts, whole wheat pasta, green peas, hummus and rice bran.
Foods to Avoid: Steer clear of soft drinks (regular), processed grains (white bread), french fries, pastries, scones, sugar cereals, syrup, whipped cream, chips and movie popcorn.
