SESAME SEEDS

All seeds contain everything required to germinate a new plant and they’re full of energy (kilojoules / Calories) and nutrition for us too. Research suggests seeds have earned their place in nutritious diet for health and longevity. And while seeds contain very little available carbohydrate, they’re high in fibre and healthy fats and have protein …

WALNUTS

While it is well known that carbohydrate-rich foods are the key influencers of blood glucose (sugar) levels, we now know that other nutrients can influence blood glucose regulation. The Insulin-Index (II) is a classification based on the insulin response of foods. Insulin is the hormone that helps glucose in the blood to be used and …

FARRO

A new study has shown how a modified Mediterranean diet (‘Med-plus’) was able to match a well formulated low carbohydrate keto diet in achieving significant improvement in blood glucose levels in people with type 2 diabetes and prediabetes (1). And the Med-plus diet did better in reducing cardiometabolic risk factors and improving nutrient intakes. Both …

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 …

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 …

GO BANANAS

Bananas are popular all around the globe and are Australia’s favourite fruit. They are the most purchased fruit in our shopping baskets, and most families always have them in the fruit bowl. Bananas have obvious benefits such as sweet taste, creamy texture and natural packaging and portability (except when your kid leaves one in the …

THE WHY OF RYE

If you asked me to suggest classic American foods I picked up from watching TV shows growing up, I’d probably say burgers, hot dogs, Thanksgiving turkey and…pastrami on rye. This classic Jewish kosher deli sandwich was made popular in New York City (and in US TV shows set in NYC) and took the Scandinavian staple …

WATERMELON

I took great delight in singing a song about watermelons to my son when he was a toddler. And I have great memories from my own childhood of eating watermelon outside on the grass on hot summer days. Looking back, I’m sure this alfresco eating approach was a mess-minimisation measure from my mum, but it …

SWEET AS HONEY

There’s really no way of denying it; humans love sweetness. This natural attraction to foods with energy is imprinted on our DNA and has ensured our survival. Sweet foods are a pleasure and fuel. These days we tend not to need as much fuel as in previous, pre-industrial times and yet our taste for sweet …

HEALTHIER HOME BAKED BREAD

Source: www.glycemicindex.com, 2021 Nicole Senior is an Accredited Practising Dietitian, author, consultant, cook and food enthusiast who strives to make sense of nutrition science and delights in making healthy food delicious. Contact: You can follow her on Twitter, Facebook, Pinterest, Instagram or check out her website