EAT THE RAINBOW TO REDUCE COLORECTAL CANCER RISK
Plant foods, such as whole grains, fruits and vegetables are high in fibre and phytochemicals. Phytochemicals, phytonutrients are helpful chemicals from plant foods that are beneficial for our health and play a role in improving our bowels and preventing chronic disease. Have you heard of the phrase “Eat the rainbow”? The more variety of naturally …
DATES
The yearning for sweet is real and dates offer a wholesome, plant-based, sweet-fix with real goodness and satisfaction. Their dietary fibre and phytonutrients bring gut health benefits as well. Dates are the fruit from palm trees native to the Middle East (Phoenix dactylifera). Ancient Egyptian hieroglyphics include date palms, and they are known as the …
THE GOOD CARBS KITCHEN
SPICE RUBBED FISH WITH QUINOA AND SWEET POTATO SALAD 0:25 Prep • 0:15 Cook • 4 Servings • Main • Everyday INGREDIENTS 2 cups diced sweet potato/ kumara, skin on 1 cup quinoa 2 Makrut lime leaves 2 tablespoons olive oil 400g black beans, rinsed and drained 2 tablespoons capers 1 cup diced green capsicum …
LEGUMES MAY HELP WITH BLOOD GLUCOSE MANAGEMENT IN PEOPLE WITH TYPE 2 DIABETES
A review of the research looking at legume consumption and blood glucose management in people with and without diabetes has found that eating legumes regularly may have a beneficial effect on markers of blood glucose management in people with type 2 diabetes. Legumes are a good source of dietary fibre, plant protein and low GI …
SOYBEANS
Soybeans are a nutritious and versatile legume that gives back nitrogen to the soil. Just edged out of the ‘big four’ global crops by maize, rice, wheat and potatoes, they are one of the fastest expanding crops in the world. Soybeans are grown as a protein-rich staple and for oil. Soybeans are exceptional in being …
THE GOOD CARBS KITCHEN
SHAKSHUKA WITH LENTILS AND FETA 0:10 Prep • 0:10 Cook • 2 Servings • Main• Everyday INGREDIENTS spray oil 1 spring onion, thinly sliced 1 clove garlic, finely chopped 1 carrot, diced 1 stalk celery, diced 400g can no-added-salt lentils, drained 400g can no-added-salt chopped tomatoes 1 teaspoon ground cumin ½ teaspoon chilli flakes …
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GI NEWS – JULY 2023
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 …
WHAT TO DRINK?
Some health professionals and health activists like to ignore this simple fact – people love to drink Calories, not just water, and have been doing so since the dawn of Homo sapiens. One of our first experiences outside the womb, our first drink, is (hopefully) human milk, the sweetest of all mammalian milks, with ~7% …
SUGAR-SWEETENED BEVERAGES, ARTIFICIALLY SWEETENED BEVERAGES, FRUIT JUICE, AND CARDIOMETABOLIC HEALTH
Many studies have linked consumption of sugar-sweetened beverages (SSBs) with an increased risk of cardiometabolic disease. However, evidence for an association between cardiometabolic disease and consumption of alternative beverages including “artificially” (intensely) sweetened beverages (ASBs) and fruit juices, is mixed. Recently, Li and colleagues (1) conducted a systematic review and meta-analysis of 72 prospective cohort …
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