Basic Nutrients: Carbohydrates, proteins and fats in relation to our traditional diets D PENEHAFO HAITAMBA-SHINDUMEI often talk about food as medicine and how this is impacted by the choices we make with our meal choices on a daily basis. I realise that what may seem like basic information to me, isn’t necessarily basic to the layman. Understandably, many folks are confused about what food classification is, and how to go about it with regards to the food they encounter as part of their diet. Secondly, when considering food as medicine and the different dietary approaches to be considered for healthy lifestyles, I find that most recommendations refer to a Mediterranean diet (a diet high in vegetables, wholegrains and olive oil), low fat diets (avoiding red meat and full fat dairy- related products) and low-carbohydrate diets (with a low intake of refined carbohydrates and sugars) to name a few. But what does this mean for us in practice as Africans - as Namibians. The food we find locally and culturally; how are these classified? What impact do they have on our health? This week’s article aims to explain and offer basic information on the main nutrients found in these foods. I also want to appeal to the reader to join me on this journey to classify our own local foods in relation to these basic nutrients.
It seems the more we adopt Western diets, the more we are to see chronic lifestyle diseases in our society that were not as prevalent thirty years ago. I propose that perhaps our genes do not respond well to the food we buy in chain supermarkets as much as they would respond to the foods that we find locally. The Western diet I am referring to is a diet high in fruit juices, cooldrinks, coffee, tea and sugar, vegetable oil, butter, margarine, white bread, pasta and rice, salt, spices, takeaways, snacks such as chips, sweets, cookies and so forth.
There are four basic nutrients that our bodies need as the foundation for good health. These are water, carbohydrates, proteins and fats. Additionally, we also need vitamins, minerals and other micronutrients. Today, our focus is on carbohydrates, proteins and fats.
Carbohydrates:
These are considered to supply the body with the energy it needs to function. They are found exclusively in plant foods such as fruits, and vegetables, such as peas and beans. Milk and milk products are the only foods derived from animals that contain carbohydrates.
Carbohydrates are:
1. Starches - such as bread, potatoes, rice, pasta or corn, peas, sweet potatoes, pumpkin and butternut
2. Sugar – such as honey, white and brown sugar, and sweets
3. Fruits – such as apples, bananas, watermelon and oranges
4. Dairy – such as yoghurt and milk
Proteins:
These are essential for growth and development. Protein provides the body with energy and is needed for the manufacture of hormones, antibodies, enzymes and tissues. They also help maintain the proper acid-alkali balance in the body. When we eat proteins, the body breaks it down to into smaller parts known as amino acids. Amino acids are the building blocks of proteins.
There are two types of amino acids: Essential amino acids (meaning that the body is able to produce these without us getting it from our diet) and non-essential amino acids (meaning that the body can make them from other amino acids).
There are proteins that are complete with their amino acids which include meat, fish, poultry, cheese, eggs and milk. Proteins which are incomplete with their amino acids, include grains, legumes and leafy green vegetables. Usually, diets that are high in vegetables and have no animal products in them, need to be combined carefully in order to get the complete set of amino acids that the body needs.
Fats:
Although great attention has been given to the importance of reducing dietary fat, the body does need fat. During infancy and childhood, fat is necessary for normal brain development. Throughout life, it is essential to provide energy and support growth. Fat is the most concentrated source of energy available to the body, but after approximately two years of age, the human body requires only small amounts of fat- much less than the Western diet provides.
Fats are composed of building blocks called fatty acids. There are 3 classifications of fatty acids:
1. Unsaturated Fatty Acids – these are further subdivided into two types, monounsaturated and polyunsaturated.
- Monounsaturated fats are mostly found in olive oil, avocado and nuts.
- Polyunsaturated fats are found as Omega 3 (Oily fish and Flaxseed oil) and Omega 6 (Sunflower oil, Sesame seeds)
2. Saturated Fatty Acids – these you’ll find in full cream dairy, butter, lard, fat on meat and chicken skin.
3. Trans Fatty Acids- these are your deep-fried foods and commercially baked goods.
Despite globalisation that has seen food movements to and from different parts of the world, for most populations in Africa, food is still very locale-specific, especially in the rural farming areas where it is produced. Several locally produced foods have both nutritional and intrinsic value. Lately I’ve increasingly been thinking about the growing importance for Namibians to take up our duty and identify how to classify our foods and their nutritional value in our local diets.
If you’ve got some ideas on how we can go about this, feel free to send me your ideas.
* This article was compiled by Dr Penehafo Haitamba- Shindume, a trained naturopathic doctor with 10 years’ experience in private practice. She is registered with the Allied Health Professions Council. She is a member of the Namibia Association of Naturopathy, Homeopathy and Phytotherapy as well as the South African Naturopathy Association.