UBI JALAR Sebagai Pengganti BERAS

Saya terpana membaca berita di Kompas

1
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 WHO
2
menyatakan bahwa dari tahun 1994 ke 2001 penderita diabetes di Indonesia naik
37,5% dan para ahli kesehatan menuding konsumsi beras yang berlebihan
3
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.