INSULIN INDEX OF A SELECTION OF CORE CARBOHYDRATE-CONTAINING FOODS
Depending on where you live in the world, it is likely that around 50% of your energy (kilojoules or Calories) comes from carbohydrate. Carbohydrate-containing-foods can be found across all of our 5 core food groups: Fruits, Vegetables, Grains and Cereals, Meat and Alternatives (for example lentils and beans. There’s little carbohydrate in red meat, poultry …
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 …
Latest Blog Post List
