GI AND THE NOVA CLASSIFICATION SYSTEM

You might have heard low GI foods being described as generally less processed or refined, and closer in form to “whole” foods. In whole or partially cracked cereal grains, for example, the starch is physically confined which slows its digestion and lowers the GI. Good examples are most (but not all) cereal grains and “wholegrain” …

WHEN ‘ULTRA-PROCESSED FOODS’ AREN’T BAD: BREADS AND BREAKFAST CEREALS

The use of the term ‘ultra-processed foods’ was born in research but has reached the wider world. The NOVA classification system classifies foods into four groups: unprocessed or minimally processed foods (fruit, vegetables, meat, eggs) processed culinary ingredients (oils, butter, salt, sugar) processed foods (canned or bottled vegetables, legumes, fruit, fish, pickled vegetables, smoked and …

THE GOOD CARBS KITCHEN

CARAWAY RYE BREAD 1:00 Prep • 2.30 Proving • 20 Slices • Main meal • Every day INGREDIENTS 2 ½ cups high-grade white flour, plus 2 tablespoons for kneading 1 cup wholemeal flour, plus 4 teaspoons for cooking 1 cup dark rye flour 8g instant dried yeast sachet 1 teaspoon salt 2 tablespoons brown sugar …

COPYRIGHT AND PERMISSION

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GI NEWS – MAY 2022

GI News is published online by the University of Sydney, School of Life and Environmental Sciences and the Charles Perkins Centre, and delivered to the mailboxes of our ~100,000 subscribers. Our goal is to help people choose the high-quality carbs that are digested at a rate that our bodies can comfortably accommodate and to share …

MEDITERRANEAN DIET – DOES THE GI MATTER?

The health benefits of a Mediterranean diet (Med-diet) are simply undeniable. But what exactly do we mean by a Med-diet and does it matter if the carbohydrates that are consumed as part of it are low or high glycemic index (GI)? What exactly is the Mediterranean diet? The traditional Mediterranean diet was originally found in …

THE MEDITERRANEAN DIET AND HEALTH: WHAT DOES THE EVIDENCE SHOW?

The Mediterranean diet is one of the most widely studied dietary patterns. The diet is based around a high intake of minimally processed plant foods (including fruits, vegetables, legumes, wholegrains, nuts and seeds) with moderate amounts of dairy foods, eggs, fish and poultry and only small amounts of red meat. Extra-virgin olive oil is the …

THE PULSE OF THE MEDITERRANEAN DIET

From hummus to minestrone soup, lentil salad to felafel, legumes, in a myriad of forms are truly the pulse of the Mediterranean diet. High in protein, low in fat and amongst the highest fibre sources of carbohydrate, legumes are a uniformly low GI group of foods. Coming from the pea family, peas, beans, and their …

OUR GRAPES

The Mediterranean diet is famous for being healthy but what is less spoken about is the regular wine consumption in this traditional eating pattern. The health benefits, or not, of drinking alcoholic beverages is for another time, but let’s talk about table grapes. Table grapes, which are botanically berries, are nicer to eat and have …

THE GOOD CARBS KITCHEN

MEDITERRANEAN ROAST VEGETABLE AND CHICKPEA SALAD 0:45 Prep • 4 Serves • Accompaniment • Every day INGREDIENTS 800g pumpkin, peeled, cut in 2cm cubes 1 large red capsicum, deseeded, cut in 2cm-wide strips 2 red onions, cut in wedges olive spray oil salt and pepper, to season 2 cups baby spinach 420g can chickpeas, drained, …