UBI JALAR Sebagai Pengganti BERAS

Saya terpana membaca berita di Kompas1 bahwa konsumi beras masyarakat Indonesia adalah 139

kg / kapita / tahun. Ini dikatakan sebagai tertinggi di dunia. Padahal kita ingat bahwa saudara-

saudara kita di Indonesia Timur sudah terbiasa makan sagu, sebagian masyarakat kita juga terbiasa

mengonsumsi ketela dan jagung dan masih banyak lagi sumber karbohidrat yang tersedia di negeri

ini. Mengapa demikian? Rupanya gerak pembangunan Orde Baru mencoba mengangkat mereka

untuk terbiasa makan beras yang dianggap lebih tinggi derajatnya. Namun benarkah demikian?

Data dari WHO2 menyatakan bahwa dari tahun 1994 ke 2001 penderita diabetes di Indonesia naik

37,5% dan para ahli kesehatan menuding konsumsi beras yang berlebihan3 adalah sebagai sumber

masalah ini. Saya perhatikan akhir-akhir ini beberapa rekan berpindah dari konsumsi nasi putih ke

nasi merah yang katanya cocok untuk penderita mau pun pencegahan diabetes. Hal ini ada

benarnya, namun tanpa memahami yang sesungguhnya, rasa aman yang timbul dari mengonsumsi

beras merah ini malah dapat berbahaya jika kita tidak menyadari resiko yang sesungguhnya.

Untuk mencari data-data, saya menggunakan www.nutritiondata.com sebagai sumber. Di situ

dijelaskan konsep tentang Estimated Glycemic Load dan Inflammation Factor walau pun yang kedua

ini tidak terlalu penting untuk cerita ini. Di sini tampak bahwa angka eGL yang tinggi dapat

menyebabkan kenaikan gula darah yang cepat suatu hal yang dihindari bagi penderita diabetes

sedangkan angka eGL yang rendah lebih aman untuk gula darah.

Setelah mempelajari data-data yang disajikan, saya terpikir untuk mengganti konsumsi nasi putih

dengan nasi merah dan dan kadang-kadang ubi jalar atau jagung. Penting diperhatikan di sini bahwa

ternyata eGL beras merah (99) ternyata hanya sedikit di bawah eGL beras putih 116 (lihat Tabel).

Jika dengan mengonsumsi nasi merah kita merasa sudah aman lalu kita makan sekenyang-

kenyangnya, bahaya terhadap kenaikan gula darah masih tinggi. Oleh karena itu membatasi jumlah

kalori selalu menjadi patokan utama.

Sumber: nutritiondata.com

Estimated Glycemic

Load

Inflammation Factor

ESTIMATED GLYCEMIC LOAD Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Nutrition Datas patent-pending Estimated Glycemic Load (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. A typical target for total Estimated Glycemic Load is 100 or less per day. If you have diabetes or metabolic syndrome, you might want to aim a little lower. If you are not overweight and are physically active, a little higher is acceptable. Read More http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5709/2#ixzz24LgXIv6K

Beras Putih 116 -856

Beras Merah 99 -728

Ubi Jalar 11 +164

Jagung Manis 11 -70

Singkong 41 -271

IF (INFLAMMATION FACTOR) RATING The IF (Inflammation Factor) Rating estimates the inflammatory or anti-inflammatory potential of individual foods or combinations of foods by calculating the net effect of different nutritional factors, such as fatty acids, antioxidants, and glycemic impact. How to interpret the values: Foods with positive IF Ratings are considered anti-inflammatory, and those with negative IF Ratings are considered inflammatory. The higher the number, the stronger the effect. The goal is to balance negative foods with positive foods so that the combined rating for all foods eaten in a single day is positive. Read more about the IF Rating Read More http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5709/2#ixzz24Ljkasam

Lihat halaman 4 - 6 untuk penjelasan IF Rating

Saya teringat ketika masih sekolah, ibu saya sering berpuasa ngerowot yaitu tidak makan nasi

selama sehari. Sebagai pengganti nasi adalah singkong atau ubi jalar. Oleh karena itu pada hari-hari

pantang (Rabu dan Jumat) selain pantang daging / ikan saya juga pantang nasi. Karena ubi jalar lebih

mudah diperoleh dan murah, saya ganti nasi merah dengan ubi jalar. Contohnya jika hari itu

disiapkan sayur pecel, ubi jalar saya potong kecil-kecil seperti lontong dan dimakan bersama sayur

pecel beserta lauknya tahu / tempe. Untuk sarapan biasanya saya makan roti dan sebagai gantinya

ubi jalar dipotong panjang-panjang lalu diolesi selai kacang (kesukaan saya sebagai pengganti

margarin yang isinya trans fat namun hati-hati jika asam uratnya tinggi, baiknya ganti olesan yang

lain) dan olesan cokelat atau srikaya. Kita lihat pada tabel eGL ubi jalar sangat rendah (11). Ketika

kami ziarah ke Larantuka Flores, pernah kami disuguh piza tapi dengan bahan dasar singkong (eGL

41) dan ternyata enak juga loh.

Indonesia sangat kaya dengan ke-aneka-ragam-an sumber karbohidrat, tetapi kita sangat malas

berpikir mencari sumber karbohidrat selain beras. Jika kita berhasil menemukan lebih banyak lagi

sumber karbohidrat lain, mungkin pemerintah tidak perlu impor beras dan ketahanan pangan yang

selama ini menghantui para pakar bisa terselesaikan. Bagaimana jika diadakan lomba untuk

menggali inspirasi dari sumber karbohidrat yang ada, murah dan mudah didapat dan ketika dimasak

menjadi sesuatu yang enak dimakan serta tampilan yang menarik. Wah mimpi kali yeeeee.....

Salam,

Edi Bambang Setyobudi

Penulis: tinggal di Banyumanik Semarang

Referensi:

1. Kompas tanggal 30/6/2010 Mentan: Mari Sehari Tanpa Nasi

2. Beras untuk Penderita Diabetes Warta Penelitian dan Pengembangan Pertanian Vol. 31, No. 2,

2009, diakses melalui http://pustaka.litbang.deptan.go.id/publikasi/wr312093.pdf

3. Makanan Pantangan Diabetes, diakses melalui

http://www.obatalamiuntukpenyakit.com/2012/06/makanan-pantangan-diabetes/

Beras Putih Beras Merah Singkong

Catatan:

Angka Estimated Glycemic Load dan Inflammation Factor ditambahkan pada tabel ini karena di wesitbenya ditampilkan terpisah

Ubi jalar sumber vitamin A dan anti-oxidant yang baik

Semua sumber karbohidrat ini mengandung cukup dietary fiber kecuali beras putih

Ubi Jalar Jagung Manis

Inflammation & IF Rating

Proper diet may be an effective way to minimize systemic inflammation and improve your health.

Understanding Inflammation Is Inflammation Affecting Your Health? Controlling Inflammation With Diet The IF Rating System IF Ratings on ND

Understanding Inflammation

If you've ever jammed your finger, scraped your knee, or sprained your ankle, you're already familiar with inflammation. The accompanying redness, swelling, and pain are sure signs that inflammation is taking place. Inflammation is part of your body's response to nearly any type of physical injury. It's one of the ways that your body protects itself, and begins its repair process.

Is Inflammation Affecting Your Health?

Inflammation is not always as obvious or benign as the above examples. It can silently involve every cell in your body and, over time, negatively affect your health and abilities. For example, allergies, joint pain, and premature aging are just a few of the common ailments linked to "systemic inflammation." But if you can't see inflammation, how do you measure it?

The levels of certain chemicals in your blood are known to increase with increased levels of inflammation. One of these chemical markers for inflammation is a protein called C-reactive protein (CRP). CRP is often measured in conjunction with other blood tests, and normal values are well established. From a clinical standpoint, a CRP level of less than 5 milligrams per liter of blood is considered normal. "Normal" may not be optimal, though. Many medical researchers believe that even slight elevations of CRP are tied to increased risk for heart attack, stroke, and many other diseases.

Note: If you'd like to have your CRP measured, consult your physician, who can order a simple blood test. Alternatively, you can schedule your own testing with the help of organizations such as the Life Extension Foundation. The typical cost is about $60.

Controlling Inflammation with Diet

Your body creates both inflammatory and anti-inflammatory chemicals, called "prostaglandins" from nutrients in the food that you eat. Imbalances in your diet can lead to the creation of excessive amounts of inflammatory prostaglandins, which fuel

your body's inflammatory response. Conversely, the consumption of certain nutrients, like omega-3 fatty acids, allows your body to produce more anti-inflammatory prostaglandins, which it uses to reduce inflammation.

Modern nutrition experts, including Andrew Weil, Nicholas Perricone, and Barry Sears, have written many books about diet's link to inflammation, and have promoted the increased consumption of omega-3 fatty acids, antioxidants, and other nutrients that help control or reduce inflammation. Until now, however, the recommendations regarding anti-inflammation diets have been limited to a relatively small group of foods. That limitation has been lifted with the introduction of the IF (Inflammation Factor) Rating.

The IF Rating System

Monica Reinagel, a noted nutritional researcher, is the creator of the IF (Inflammation Factor) Rating system. Before creating her system, she spent years studying systemic inflammation, and compiled data from hundreds of different research studies. Her system considers the inflammatory and anti-inflammatory effects of more than 20 separate nutrients. In Nutrition Data's opinion, this rating system is the most sophisticated approach to date for predicting the inflammatory effects of foods.

Early in 2006, Monica authored the book The Inflammation Free Diet Plan, which provides simple guidelines for using her system to plan your diet, and includes IF Ratings for 1,500 common foods. Nutrition Data recommends this book to anyone considering using the advice of the IF Rating system. You can also learn more by visiting InflammationFactor.com.

IF Ratings on Nutrition Data

Nutrition Data provides IF Ratings for most foods in its database. IF Ratings appear on Nutrition Facts pages and have a format similar to the example below:

The IF Rating provides an estimate of this food's effect on inflammation.

A negative IF Rating means that the food is considered to be inflammatory (i.e. increases inflammation), and a positive IF Rating indicates that the food is considered to be anti-inflammatory (i.e. reduces inflammation). There is no upper or lower limit for the IF Ratings, so you'll see a wide range of values reported. IF Ratings are also dependent on serving size, so you'll see the IF Rating value change if you change the serving size in the Serving Size drop-down at the top of the Nutrition Facts page.

A composite IF Rating is also included on your My Tracking report. This composite IF Rating is the sum of IF Ratings for all foods in your running total. It's OK

to eat inflammatory foods, but for maximum health, Monica Reinagel recommends consuming a diet with an overall positive (anti-inflammatory)

composite IF Rating.

Note: IF Ratings are provided as a courtesy to Nutrition Data's users, but Nutrition Data is unable to provide specific guidance regarding their use. For further help with interpreting these values and planning your diet, please consult The Inflammation Free Diet Plan by Monica Reinagel or visit InflammationFactor.com.

Read More http://nutritiondata.self.com/help/inflammation#ixzz2rlJhlKYE

IF Positives This food contains known anti-inflammatory nutrients, including monounsaturated fat, selenium, docosahexaenoic acid (DHA) and folate. IF Negatives This food contains known inflammatory nutrients, including arachidonic acid and saturated fat.