GI NEWS – NOVEMBER 2021
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 98,000 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 DO WE MEAN BY A LOW GLYCEMIC LOAD DIET?
If you put the keywords glycemic load AND diet into Google Scholar for studies published in 2020 and 2021, you’ll get over 10,000 results. Some of those hits describe clinical trials comparing a low glycemic load (GL) diet with a high one. But what exactly do we mean by a diet with a low glycemic …
CARB QUALITY AND RISK OF METABOLIC SYNDROME
Carbohydrate quality may play a role in the development of metabolic syndrome, according to two recent systematic reviews and meta-analyses of observational studies. Metabolic syndrome is a cluster of risk factors including: High blood pressure Raised blood glucose High waist circumference (excess weight around the middle) Abnormal blood fats, including high triglycerides and low HDL …
GLYCEMIC LOAD AND DIABETES
People have long known that, compared to the other major nutrients protein and fat, the amount and type of carbohydrate that we eat or drink has the most pronounced effect on blood glucose levels in people with diabetes. Before the glycemic index (GI) was conceived, people with diabetes predominantly counted carbohydrate using carbohydrate exchanges (15 …
HOW TO ENJOY A MODERATE GLYCEMIC LOAD DIET
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LOWERING THE GL WITH SMARTER CARB CHOICES
When first diagnosed with diabetes, my clients often tell me that they’ve changed to using Basmati rice, new potatoes, and sourdough bread as lower GI options. This is the first step towards better glucose control, but the next step is to consider the serving size, even of these lower GI choices. This is because the …
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 …
THE GOOD CARBS KITCHEN
ROASTED TOMATO, QUINOA AND CRISPY CHICKPEA SALAD WITH CREAMY CASHEW DRESSING 0:50 Prep • 6 Serves • Main • Every day INGREDIENTS 500g cherry tomatoes, halved 5 tablespoons olive oil 1 tablespoon roughly chopped fresh thyme freshly ground black pepper fine sea salt 2 x 400g cans chickpeas in spring water, drained and rinsed 2 …
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