Nutrient information per 100g
Data taken from Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad.
Lowest nutrient:
- Show Foods with lowest Free Sugars?
- Food that is low in Available Carbohydrate?
Highest nutrient:
- Show Foods with highest Vitamin K1?
- Food that is high in Soluble Dietary Fibre?
Highest nutrient in Category:
- Show Leafy Vegetables with highest Vitamin A?
- Milk that is high in Lactose?
Lowest nutrient in Category:
- Show Animal Meat with lowest Vitamin D3?
- Chicken that is low in Sodium?
Nutrient below Limit:
- Discover Foods where Lead is below twenty two milligrams.
- Chickens where Phytate is lower than one point two grams?
Nutrient above Limit:
- Disclose Foods where Beta Tocopherol is above 37 milligrams.
- Vegetables where Ergocalciferol is more than 1.1 mg?
Column per Quantity:
- Show Foods with lowest Cadmium per gram.
- Calcium per twenty grams in Fruits with highest Malic acid?
Column in Unit:
- Show Foods with lowest Cadmium as micrograms.
- Calcium in nanograms in Fruits with highest Malic acid?
Select columns:
- Disclose Calcium, Magnesium in Foods which are high in Potassium.
- Lauric acid and Palmitic acid in Vegetables where Oleic acid > 20 mg?
Select column sets:
- Disclose all types of elements in Foods which are low in Hg.
- All types of Unsaturated Fat in Vegetables where Ca above 100 mg?
Sum of columns:
- Disclose sum types of elements in Foods which are low in Vitamin E.
- Sum types of Unsaturated Fat in Vegetables where K higher than 100 mg?
Average of columns:
- Disclose average types of elements in Foods which are low in Glutamic acid.
- Average types of Plant sterol in Vegetables where Beta Sitosterol above 100 mg?
Arithmetic operators:
- Disclose Calcium plus Magnesium in Foods which are low in Glutamic acid.
- Vegetables where Sodium-Potassium is below ten mg?
Logical operators:
- Disclose Foods which are low in Glutamic acid and high in Protein.
- Vegetables where Beta Sitosterol above 100 mg or Ca < 200 mg?
Simple expressions:
- Disclose one quarter into Lycopene + Beta Cryptoxanthin in Foods.
- Vegetables where His + Ile + Glu + Cys * 0.75 < Met * one half plus Asp?
Complex expressions:
- Disclose Foods which are low in (Capric + Plamitic) * Total Fibre.
- (Riboflavin + Niacin) * Thiamin * 0.25 as "My Column" in Vegetables?
Aggregations:
- Disclose sum of Calcium in Food grouped by Food Group.
- Average of (Mg + 0.5*Se) in Vegetables classified by Food Group?
Aggregated conditions:
- Disclose Foods grouped by Food Group having sum of Mercury less than 2 micrograms.
- Vegetables grouped by Food Group having average of (fibins + fibsol*0.35) > 200 mg?
Essential nutrients cannot be synthesized in your body, and must be obtained from diet. These include 9 amino acids, 2 fatty acids, 13 vitamins, and 15 minerals. Conditionally essential nutrients are produced only in limited quantities, and thus mentioned below too. Whether you are following the Ketogenic diet or not, make sure not to miss out any of these nutrients.
Amino Acids:
- Phenylalanine: red gram, (dal, whole, tender fresh)
- Valine: jambu fruit, jack fruit, bottle gourd, bitter gourd, egg, brown rice
- Threonine: egg, goat liver, mangosteen
- Tryptophan: turmeric, sweet potato, hilsa, dates, agathi leaves
- Methionine: egg
- Leucine: maize, jowar, varagu, milk, khoa, paneer
- Isoleucine: milk, gingelly, pomfret, jack fruit
- Lysine: chicken (liver, thigh, wing)
- Histidine: banana, egg yolk
Fatty acids:
- Linoleic acid: safflower, sunflower, soyabean, gingelly, ricebran
- α-Linolenic acid: mustard oil, walnut, soyabean oil, soyabean
- Docosahexaenoic acid: salmon, vela meen
- Arachidonic acid: egg
- Eicosapentaenoic Acid: hilsa
Vitamins:
- A: liver, egg yolk, drumstick, fenugreek, amaranth
- B1: pistachio, poppy, red gram, cashew, soyabean
- B2: chilli, palm, drumstick leaves, mustard, agathi
- B3: groundnut, chicken breast
- B5: chicken liver, black gram, egg
- B6: rohu, tiger prawns, crab
- B7: hilsa, crab, prawn
- B9: chicken liver, rajmah, soyabean
- B12: ?
- C: amla, guava, capsicum
- D2: gingelly, soyabean, amaranth
- D3: egg yolk
- E1: pistachio, almond, walnut, coconut, cashew
- E2: cardamom, guava, agathi, turmeric
- K1: drumstick leaves, amaranth, drumstick, spinach
- K2: prawn, egg
Minerals:
- Sodium: prawn, crab, egg
- Magnesium: cumin, gingelly, coriander, amaranth seed, almond, cashew
- Potassium: turmeric, chilli, soyabean, pepper, red gram, rajmah
- Calcium: gingelly, agathi, cumin, coriander, khoa, paneer
- Molybdenum: apple, bael, yellow lentil, green gram
- Manganese: cloves, cardamom, pepper, amaranth seed, mustard, cumin, ginger
- Iron: turmeric, cumin, coriander, gingelly
- Cobalt: bael, apple, amaranth seed. Soyabean, turmeric
- Nickel: apple, cashew, amaranth, walnut, rajmah
- Copper: cashew, gingelly, pepper, walnut, rajmah
- Zinc: gingelly, cashew, cardamom, cumin
- Selenium: mustard seeds, crab
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The Ketogenic diet is a low carb, moderate protein, and high fat diet which puts the body into a metabolic state known as ketosis. In this state, the liver breaks down fat producing ketones which become the main energy source for the body. Ketogenic diet is based around the premise that our body was designed to run more efficiently as a fat burner than a sugar burner.
Why do you get fat?
When you eat carbs, the blood sugar rises, causing hormone insulin to be released. This hormone commands body cells to either use glucose, or store it as fat. It also decreases leptin response and prevents fat cells from being used, leading to more hunger after meal. Regular high carb consumption thus means more hunger, insulin resistance and obesity.
How does Ketosis work?
When you lower your carb intake, blood sugar drops, which in turn lowers insulin levels. This allows fat cells to enter the bloodstream and head to the liver. Satiety is also increased due to proper leptin response, making you feel full. When your body is producing optimal ketone levels you begin to notice many health, weight loss, physical, and mental performance benefits.
How can you reach ketosis?
To reach ketosis, cut out all sugary, deep-fried, processed foods and initially limit carbs to 20g daily. The general ratio is 70% fat, 20% protein, and 5% carbohydrates. Ketones are excreted through urine, so take enough salt and water to keep yourself hydrated. Consider eating only in an 8hr period (intermittent fasting), and add exercise to your daily routine. Reduced hunger and increased energy is a sign that you are in ketosis.
Foods to eat
Foods to eat include:
Fatty nuts : walnut, almond, cashew, pistachio, groundnut, gingelly seeds.
High fat dairy : full fat milk, cream, curd, cheese, butter, paneer.
Cooking oils : coconut oil, mustard oil, soybean oil, rice bran oil, sunflower oil.
Spices : fenugreek seeds, mustard seeds, cumin seeds, ajwain seeds, coriander seeds, turmeric, cloves, black pepper, cardamom, curry mint leaves, coriander leaves, ginger, garlic, onion, chilli.
Fibre and nutrient rich leafy vegetables : agathi, amaranth, drumstick, spinach, fenugreek, mustard, rumex, bathua, pak choi, basella, lettuce, radish, cauliflower, cress, beet, pumpkin.
Fibrous legumes : red grams, bengal grams, green grams, soya beans, field beans, rajma, dry peas, lentils.
Low carb vegetables : cucumber, bitter gourd, bottle gourd, ridge gourd, snake gourd, pointed gourd, drumstick, coccinia, cauliflower, cabbage, tomato, ladies finger, brinjal, beans, peas, capsicum, banana flower, raw jackfruit.
High fibre cereals : barley, bajra, atta, ragi, jowar, amaranth seed, brown rice.
Low carb fruits : palm, avocado, amla, lemon, jamun, tamarind, mosambi, orange, bael, coconut, papaya, guava, banana, apple, pear, custard apple, muskmelon, and occasionally watermelon, jackfruit, litchi, sapota, pomegranate, grapes, mango, apricot, unprocessed dates.
If you are non-vegetarian : egg, rohu, salmon, hilsa, vela meen, prawn, crab, chicken liver, goat liver, chicken meat.
LAST REVISION: 28.03.2018
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Entire Agreement. This Agreement comprises the entire agreement between you and Merferry and supersedes any prior agreements pertaining to the subject matter contained herein.
Effect of Waiver. The failure of Merferry to exercise or enforce any right or provision of this Agreement will not constitute a waiver of such right or provision. If any provision of this Agreement is found by a court of competent jurisdiction to be invalid, the parties nevertheless agree that the court should endeavor to give effect to the parties' intentions as reflected in the provision, and the other provisions of this Agreement remain in full force and effect.
Governing Law; Jurisdiction. This Website originates from the Hyderabad, Telangana. This Agreement will be governed by the laws of the State of Telangana without regard to its conflict of law principles to the contrary. Neither you nor Merferry will commence or prosecute any suit, proceeding or claim to enforce the provisions of this Agreement, to recover damages for breach of or default of this Agreement, or otherwise arising under or by reason of this Agreement, other than in courts located in State of Telangana. By using this Website or ordering Products, you consent to the jurisdiction and venue of such courts in connection with any action, suit, proceeding or claim arising under or by reason of this Agreement. You hereby waive any right to trial by jury arising out of this Agreement and any related documents.
Statute of Limitation. You agree that regardless of any statute or law to the contrary, any claim or cause of action arising out of or related to use of the Website or Products or this Agreement must be filed within one (1) year after such claim or cause of action arose or be forever barred.
Waiver of Class Action Rights. BY ENTERING INTO THIS AGREEMENT, YOU HEREBY IRREVOCABLY WAIVE ANY RIGHT YOU MAY HAVE TO JOIN CLAIMS WITH THOSE OF OTHER IN THE FORM OF A CLASS ACTION OR SIMILAR PROCEDURAL DEVICE. ANY CLAIMS ARISING OUT OF, RELATING TO, OR CONNECTION WITH THIS AGREEMENT MUST BE ASSERTED INDIVIDUALLY.
Termination. Merferry reserves the right to terminate your access to the Website if it reasonably believes, in its sole discretion, that you have breached any of the terms and conditions of this Agreement. Following termination, you will not be permitted to use the Website and Merferry may, in its sole discretion and without advance notice to you, cancel any outstanding orders for Products. If your access to the Website is terminated, Merferry reserves the right to exercise whatever means it deems necessary to prevent unauthorized access of the Website. This Agreement will survive indefinitely unless and until Merferry chooses, in its sole discretion and without advance to you, to terminate it.
Domestic Use. Merferry makes no representation that the Website or Products are appropriate or available for use in locations outside India. Users who access the Website from outside India do so at their own risk and initiative and must bear all responsibility for compliance with any applicable local laws.
Assignment. You may not assign your rights and obligations under this Agreement to anyone. Merferry may assign its rights and obligations under this Agreement in its sole discretion and without advance notice to you.
BY USING THIS WEBSITE OR ORDERING PRODUCTS FROM THIS WEBSITE YOU AGREE TO BE BOUND BY ALL OF THE TERMS AND CONDITIONS OF THIS AGREEMENT.