Food of the Month
Canned salmon and the amazing benefits of omega-3 ‘Low in saturated fat, rich in zinc and a great source of omega-3s – there are plenty of reasons to eat canned salmon,’ says Foodwatch dietitian and nutritionist Catherine Saxelby. ‘It is also high in protein and full of iodine, potassium and zinc. Make sure you eat …
Food of the Month
Vinegar: More than pucker power Several research findings over the last decade have shown that having a realistic amount of vinegar or lemon juice in the form of a salad dressing with a mixed meal has significant blood glucose-lowering effects. In fact, as little as 4 teaspoons of vinegar in a vinaigrette dressing (4 teaspoons …
Food of the Month
Fabulous fennel ‘It’s all things to all people’ says Liz Hemphill in Sticks, Seeds, Pods & Leaves. ‘You want a vegetable, a herb, a spice, a garnish? Then fennel’s the one for you.’ First of all you can slice or dice the bulb and stems and use them raw in salads or whole as a …
Food of the Month
Mangoes Mouthwatering mangoes may be difficult to peel and messy to eat, but the effort’s worth it – they are one of the few tropical fruits with a low GI (51) so they’ll deliver sustained energy without spiking those blood glucose levels (in modest portions). That’s not all. They are also an excellent source of …
Low GI Food of the Month
Mushrooms Mushrooms (which are fungi not veggies) have more going for them than you can imagine such as antioxidants (they up there with red capsicum and spinach), minerals like selenium and B vitamins including folate. They also have more protein than most vegetables. The GI isn’t relevant because they have almost no carbs although they …
Low GI Food of the Month
Asian greens There are many reasons to tuck into Asian greens. To start with they are crunchy, delicious and nutritious. And if that’s not enough, they are extremely easy to prepare, quick to cook and versatile – simply steam them, add them to stir-fries, soups or even casseroles. They are part of the same cruciferous …
Low GI Food of the Month
Getting them to eat their greens Broccoli is always high up on the super food list. It doesn’t have a GI value because it’s not a source of carbohydrate and it has hardly any calories. But it’s an absolute nutritional powerhouse delivering vitamin C, fibre, beta-carotene, folate and vitamin E plus B vitamins and minerals …
Low GI Food of the Month
Cinnamon and cassia – don’t go barking up the wrong tree Back in August 2006 we wrote about two promising studies reporting that as little as the equivalent of ¼ teaspoon of cinnamon daily may improve blood glucose control. Cinnamon is in the news again with a report in the June American Journal of Clinical …
Low GI Food of the Month
Nopales – the flesh pads of the prickly pear cactus Nopales (with the spines removed) are a traditional ingredient in Mexican cuisine and widely available in Mexican food markets (and some in the US). They are a good source of calcium and vitamin C and contain beta-carotene and iron. They have a small amount of …
Low GI Food of the Month
Chestnuts Chestnuts are something of an anomaly in the nut family – they are very low in fat and are a great source of smart carbs (GI 54 for crushed uncooked chestnut kernels). They are also high in dietary fibre and rich in minerals like potassium and calcium and in B group vitamins. What else? …
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