VERY LOW ENERGY DIET PRODUCTS

There’s an enormous range of meal replacement products on the market and all of those tested have a low GI. With their carbohydrate content averaging 20g or less per serve the GL is also very low. The majority of products in this market are meal replacement beverages, but the category also includes various bars, soups, …

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” …

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 …

FRUIT AND CANCER

Did you realise that almost half of the molecules used in anti-cancer drugs are derived from natural products? It’s no wonder then that up 40% of all cancers are considered preventable by dietary and lifestyle modification. In an effort to help identify foods which could have the greatest cancer beating potential, one research group have …

LEGUMES

Humans have long known about the benefits of eating legumes and in many parts of the world they are the main source of protein. They are also high in carbohydrate and dietary fibre. Whether you buy them dried, or opt for canned for convenience, you are choosing one of nature’s lowest GI foods. They are …

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 …

SWEET SENSATIONS

“I just feel like something sweet…” I’m often asked by clients, ‘What’s something sweet I can eat that isn’t too bad for me? They’re looking for something to answer the cries of their dessert stomach or pep them up from the 3pm slump. While fruit is an obvious suggestion (2-3 serves are recommended every day), …

COMMON STARCHY FOODS

When we talk about starch in our diet we’re talking about what most of us recognize as “carbs”. Potato, bread, rice and pasta are all starchy foods, rich in carbohydrate. Popular diet ideology these days says we need to cut out all these foods, but I wonder how realistic this is, especially in the long …

PROBIOTICS IN FOODS

The market for probiotic fortified foods, beverages and dietary supplements has exploded globally in the last decade. Products range from fortified drinks to confectionary containing strains of specific bacteria and/or yeasts that are believed to confer health benefits. Some products combine probiotics with prebiotics and are therefore synbiotics. An example would be yoghurt containing live …

YOUR GI SHOPPING GUIDE

NON-WESTERN BREADS  One food that unites many cultures across the world is bread. Traditionally made fresh every day, bread represents a carbohydrate-rich staple to fuel the brain and body. In keeping with this month’s focus on non-western foods, we take a look at the GI of some different varieties of bread and the cereal grains …