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Publisher: Professor Jennie Brand-Miller, AM, PhD, FAIFST, FNSA, PhD
Editor: Alan Barclay, PhD, APD
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1 May 2020
GI News - May 2020
FOOD FOR THOUGHT
NUTRITION AND PREGNANCY
There has been a
tendency not to study the female body in science and medicine. Only
since the 1990s, when it was made law in the US, have scientists been
forced to include at least some women in their research (or show cause
why not). It’s even worse for pregnancy…pregnant women are routinely
excluded from just about any study. Reasons include ‘women’s bodies are too complicated, the menstrual cycle will interfere with results’.
Yet,
when it comes to obesity and lifestyle research, women volunteer at
twice the rate of men. We live longer lives too so there must be
something we do right and it’s worth investigating why and how. We know
we have a more active immune system which might serve us well most of
the time. There is a hypothesis that because women give birth, the
female immune system has evolved around this. But it can turn on us when
things go wrong - autoimmune diseases are more common in females.
Pregnancy
is interesting from the point of view of obesity research. In the space
of 9 months, we gain an average of about 13.5 kg, but many women gain
twice that. This is the fastest rate of weight gain in life, faster even
than adolescent boys at their peak. And yet, in the first trimester we
appear to eat no extra calories, and often consume less than normal
because we feel nauseous. And we still don’t know why nausea and
vomiting are so common. Luckily, the vast majority of babies turn out
perfectly formed despite the lack of (or perhaps in spite of) less than
ideal nutritional intake.
Interestingly, research shows that women don’t eat
much more than usual during the last trimester than they did in the
first trimester. How can this be when we weigh much more and are gaining
weight fast? In 2015, two of my students did some research to find out
more. We undertook a systematic review and meta-analysis (the gold
standard of research these days) to find studies that had documented
food and energy intake from early to late pregnancy (1).
There
were only 18 studies over the past 25 years that met strict inclusion
criteria (extraordinary, really!). On average women gained 12.0 kg and
yet reported only a small increment in energy intake (about 450 kJ, or
100 calories per day) that did not reach statistical significance. This
is only half the amount of additional energy that is recommended by
health authorities – 1000 kJ per day in the 3rd trimester. In fact, it’s
possible that the recommendations do harm, by encouraging women to gain
an excessive amount of weight and therefore deliver bigger babies,
destined to be overweight children and young adults.
We
also know that the extra demands in pregnancy mean that micronutrient
requirements also increase. The most important of these are iron, folic
acid and iodine, which are particularly critical for brain growth and
intellectual development. Human babies are born with brains that are 3
times larger for their weight than our nearest relatives, chimpanzees.
Indeed, it’s one of the reasons that childbirth can involve a difficult
labour and the decision to use a C-section delivery.
Unfortunately,
even with a perfectly healthy diet, it is challenging to reach the
target intake of vitamins and minerals for pregnancy. For this reason,
pregnant women are routinely recommended to take dietary supplements to
ensure they get the amounts needed. Their cost, however, may discourage
vulnerable women from buying them. ¬¬¬
This fact makes
me rather sad and angry. All of us have the right to start life in the
best environment possible. Ideally, the moment of conception takes place
in a healthy body, receiving the full quota of micronutrients needed
for rapid cell division and differentiation. Women planning pregnancy
can be counselled to take dietary supplements immediately. But we also
know that half of all pregnancies are not planned. So an embryo might
start life on the wrong foot. Nothing obvious, but not optimal for the
formation of the first tissues in the brain. The effects may not be
known for years and may be quite subtle. For example, we know that
sub-clinical iodine deficiency in parts of Australia may be responsible
for lower NAPLAN scores in primary school (2).
In my
view, this is totally unacceptable situation. In a prosperous, highly
developed country, Australian women (and men) have the right to a food
supply that serves their needs from day 1 of conception. If the normal
food supply and a healthy diet don’t give us what we need, then there is
a good argument for fortification of some foods to make it possible.
Currently, iodine must be added to some bread, but not all breads, and
certainly not to rice, a key staple food for many Australians.
Which
brings me back to our opening paragraph. The needs of women in
pregnancy should be well studied, not avoided. There is a good argument
for making their requirements the standard requirement – the common
denominator when we study the nutritional needs of a whole population.
References:
- Jebeile H, Mijatovic J, Louie JCY, Prvan T, Brand-Miller JC. A systematic review and metaanalysis of energy intake and weight gain in pregnancy. American Journal of Obstetrics and Gynecology 2016.
- Hynes KL, Otahal P, Hay I, Burgess JR. Mild Iodine Deficiency During Pregnancy Is Associated With Reduced Educational Outcomes in the Offspring: 9-Year Follow-up of the Gestational Iodine Cohort. The Journal of Clinical Endocrinology & Metabolism 2013.
Professor Jennie Brand-Miller holds a Personal Chair in Human Nutrition in the Charles Perkins Centre and the School of Life and Environmental Sciences, at the University of Sydney. She is recognised around the world for her work on carbohydrates and the glycemic index (or GI) of foods, with over 300 scientific publications. Her books about the glycemic index have been bestsellers and made the GI a household word.
WHAT’S NEW?
WHAT ROLE DOES DIET HAVE IN THE PREVENTION OF DIABETES AMONG WOMEN WITH PRIOR GESTATIONAL DIABETES?
According to the International Diabetes Federation, 1 in 6 births in 2019 were affected by gestational diabetes.
Gestational
diabetes is a form of diabetes that first occurs during pregnancy and
usually goes away after a woman gives birth. However, women who have
gestational diabetes during their pregnancy are at higher risk of
developing type 2 diabetes in the future. Making lifestyle changes, such
as eating a healthy diet and exercising regularly, can help to reduce
this risk. Achieving and maintaining a healthy weight is also important.
To help determine what type of eating plan might best
help women with previous gestational diabetes to reduce their risk of
developing type 2 diabetes, a group of Australian researchers recently
performed a systematic review of relevant studies, which was published
in the January 2020 issue of the Journal of the American Academy of
Nutrition and Dietetics. The review included twelve articles from four
intervention and four observational studies.
The
intervention studies didn’t show any clear benefits of different types
of diet although there was a trend towards the beneficial effects of a
low-glycemic index diet, a low-carbohydrate diet, and a diet in line
with general population dietary guidelines. However, the authors note
concerns about the quality of these studies, which were found to have an
unclear or high risk of bias.
After adjusting for
confounding factors, including body mass index (BMI), the observational
studies showed a higher risk of type 2 diabetes and/or impaired glucose
tolerance (pre-diabetes) in women who had higher intakes of
branched-chain amino acids, total and haem iron, and a diet that was
relatively low in carbohydrates and high in animal fat and protein.
Women who were consuming diets high in fruit, vegetables, nuts, fish,
and legumes but low in red and processed meats and sugar-sweetened
beverages, were found to have a lower risk. Amino acids are the building
blocks of protein while haem iron is the form of iron found in animal
foods.
The authors conclude that there is a lack of
high-quality evidence from randomised controlled trials to show what
type of diet might be best for reducing the risk of type 2 diabetes in
women with previous gestational diabetes. However, findings from
observational studies show associations between several nutrients, foods
and dietary patterns, which are in line with current dietary
recommendations, suggesting that diet may play an important role in the
prevention of type 2 diabetes among women with prior GDM. They highlight
the need for further, large randomised controlled trials to confirm the
benefits of dietary modification for reducing diabetes risk in these
women.
In the meantime, eating plenty of fruit and
vegetables, more fish and legumes in place of red meat, choosing
vegetable fats (such as nuts, seeds, avocado and olive oil) over animal
fats and limiting sugar-sweetened beverages is likely to be of benefit
and very unlikely to do any harm.
Read more:
- International Diabetes Federation. Gestational diabetes.
- D'Arcy E, Rayner J, Hodge A, Ross LJ, Schoenaker DAJM. The Role of Diet in the Prevention of Diabetes among Women with Prior Gestational Diabetes: A Systematic Review of Intervention and Observational Studies. J Acad Nutr Diet. 2020
Kate Marsh is an is an Advanced Accredited Practising Dietitian, Credentialled Diabetes Educator and health and medical writer with a particular interest in plant-based eating and the dietary management of diabetes and polycystic ovary syndrome (PCOS).
Contact: Via her website www.drkatemarsh.com.au.
PERSPECTIVES: Dr ALAN BARCLAY
IT TAKES TWO TO TANGO
It is generally well accepted that a key factor in the health and wellbeing of both the mother and new-born infant is an optimal food and nutrient intake before and during pregnancy. Of course, the nutritional status of prospective fathers is also an important factor in at the very least conception, but it is often overlooked, however.
Indeed, male infertility is on the rise around the globe, and sub-optimal food and nutrient intake may be part of the problem. Infertility is defined as the failure to achieve a successful pregnancy after 12 months or more of regular unprotected intercourse.
In recent decades, infertility has been recognized by the World Health Organisation as a global public health issue, affecting 15% of all reproductive age couples. In real terms this means that worldwide, 70 million couples experience subfertility or infertility.
Male factors, including decreased semen quality, are thought to be responsible for ~25% of cases of infertility. Some studies suggest that human semen quality has declined in certain geographic regions of the world in recent decades (e.g. Europe and USA). Environmental factors such as air pollution, smoking, stress, chemicals and other toxic agents have all been considered as possibly responsible.
Accumulating evidence from human, animal and in vitro studies indicates that male obesity and some components of the diet may play a pivotal role in modulating spermatogenesis, sperm maturation and fertilizing ability. For example, male obesity has been related to impaired reproductivity because of its effect on the molecular and physical structure of sperm. Diets high in energy (kilojoules/calories), trans-fatty acids, saturated fats and/or cholesterol have been associated with testicular disruption, involving impairments in spermatogenesis potentially affecting male fertility and the offspring.
A recent systematic review and meta-analysis of randomized controlled trials that included 2,900 men aged 18 to 52 years from 11 countries (Australia, England, Germany, Iran, Italy, Kuwait, Netherlands, Saudi Arabia, Scotland, Spain, and the USA) found that supplementation with the following nutrients improved sperm quality and quantity:
- Selenium (100–300 μg per day for 3–11 months)
- Increases sperm concentrations, motility (ability to swim) and improves morphology (shape, which affects sperms ability to fertilize eggs).
- Selenium is found in seafood, poultry and eggs and, to a lesser extent, muscle meats.
- Zinc (66–500 mg per day for 3–6 months)
- Increases sperm concentrations and sperm motility.
- Meats, fish and poultry are the major contributors to the diet, but cereals and dairy foods also contribute substantial amounts.
- Omega-3 fatty acids (1000 mg per day for 2–8 months)
- Increase sperm concentrations, sperm counts, motility and improve sperm morphology.
- Long-chain omega-3 fatty acids are found predominantly in oily fish such as mackerel, herrings, sardines, salmon, tuna and other seafood.
- Co-enzyme Q10 (200–300 mg per day for 3–6 months)
- Increases sperm concentrations, sperm counts and improves sperm morphology.
- Co-enzyme Q10 is found in many foods but in particular cold-water fish, like tuna, salmon, mackerel, and sardines, vegetable oils and organ meats.
- Fruits, vegetables and cereals
- Many are rich in antioxidant vitamins (e.g., vitamin C, A, β-carotene and polyphenols), some minerals with antioxidant properties (e.g., potassium and magnesium), folate and fibre.
- Lower fat dairy products
- Low-fat and skimmed milk consumption is associated with higher circulating levels of insulin-like growth factor 1 and insulin and this may increase sperm motility and concentration.
- Fish, shellfish and seafood - Are rich sources of omega-3 fats.
- Potatoes
- Most varieties have a high GI and insulinemic response and this has been associated with oxidative stress which has an important effect on semen quality.
- Sugar-sweetened beverages
- Excess consumption of sugar-sweetened beverages (high glycemic load) is associated with weight gain and insulin resistance which could negatively influence semen quality via increased oxidative stress.
- Meat and processed meats
- Some meats are low in omega 3 fatty acids but high in saturated fatty acids, trans-fatty acids and/or cholesterol which are related to decreased fertility parameters in men.
Read more:
- The Effect of Nutrients and Dietary Supplements on Sperm Quality Parameters: A Systematic Review and Meta-Analysis of Randomized Clinical Trials
- Dietary patterns, foods and nutrients in male fertility parameters and fecundability: a systematic review of observational studies
Alan Barclay, PhD is a consultant dietitian and chef (Cert III). He worked for Diabetes Australia (NSW) from 1998–2014 . He is author/co-author of more than 30 scientific publications, and author/co-author of The good Carbs Cookbook (Murdoch Books), Reversing Diabetes (Murdoch Books), The Low GI Diet: Managing Type 2 Diabetes (Hachette Australia) and The Ultimate Guide to Sugars and Sweeteners (The Experiment, New York).
Contact: You can follow him on Twitter or check out his website.
DIABETES CARE
THE ADVANTAGES OF A LOW GLYCEMIC INDEX DIET FOR WOMEN WITH GESTATIONAL DIABETES
Disorders
of blood glucose levels in pregnancy are relatively common. In a
representative Australian population about 1-2% of women with
pre-existing diabetes become pregnant. This type of diabetes is usually
insulin treated type 1 diabetes or type 2 diabetes with various
treatments ranging from diet alone, oral hypoglycaemic agents
(tablet(s)) to insulin.
However, relatively minor
elevations of glucose levels during pregnancy, a condition called
gestational diabetes mellitus (GDM) are associated with a range of
adverse maternal and fetal outcomes. The most common problems are a
large for gestational age baby leading to birthing problems, an
increased rate of caesarean section and an increased rate of admissions
to a special care nursery. Evidence is now accumulating that problems in
childhood may be related to the effects of intrauterine programming
linked to high glucose levels in the mother. It is not only the
“average” maternal glucose level that is associated but also the
fluctuations (usually highs) that can happen in the mother, invariably
related to diet.
It is recommended that all women are
tested for diabetes in every pregnancy. Conventionally this is around 28
weeks gestation, but early testing is recommended for women with risk
factors – a family history of diabetes, previous GDM, high risk ethnic
groups, etc...
In Australia, the majority of women
diagnosed with GDM are referred to a specialist Diabetes Centre and a
see a diabetes educator and a dietitian. The diabetes educator will
usually arrange for access to a lancing device (finger pricker) and home
blood glucose meter and give instruction on its use. Women are all
asked to measure their fasting glucose level, either one or two hours
after each of the three major meals. There are strict criteria about the
upper range of the glucose levels. If either the fasting level or the
after-meal level (post prandial) are exceeded, then it is usual to
advise the use of insulin injections. Clearly this is a situation and
recommendation that most women would like to avoid.
The dietitian has two major roles. The first is to
ensure that the overall diet for the pregnancy is suitable and
nutritionally sound for both the mother and the developing fetus. The
second is to ensure that the glucose targets fasting and after meals are
not exceeded. It is here that knowledge and application of a low GI
diet is critical.
The dietitian will ensure that the
diet contains an adequate amount of low GI carbohydrates and that this
is distributed as evenly as possible throughout the day. A common
example is to advise women to have two carbohydrate exchanges (15 g
each) at the three major meals and to have one exchange with snacks. A
15 g exchange might include a slice of bread, or an apple, or a medium
potato. For some women this might involve a redistribution of their
daily food intake, especially with the evening meal.
With
strict attention to the diet, most women will avoid the need to use
insulin to help lower their glucose levels. The low GI diet choices
really work. In a major clinical trial, women with GDM were randomised
to either a low GI diet or a conventional diet in pregnancy and
observed.
Women on a conventional diet were far more
likely to meet the criteria to commence on insulin. However, if they
were then changed to a low GI diet, about half could avoid having to use
insulin.
Low GI dietary advice is not just suitable
for women with GDM. While women with GDM are an obvious choice for
intervention, normal pregnant women with glucoses in the higher range
have more adverse pregnancy outcomes than women in the lower range –
hence a low GI diet is suitable and advantageous for all women in every
pregnancy.
A low GI diet makes common sense for
everybody. It is especially relevant in pregnancy where it has been
shown to improve pregnancy outcomes.
Read more:
- Carbohydrates, glycemic index, and pregnancy outcomes in gestational diabetes
- Can a low-glycemic index diet reduce the need for insulin in gestational diabetes mellitus? A randomized trial
PROFESSOR ROBERT MOSES, OAM is an international authority on diabetes and its treatment. Since opening an endocrinology practice in Wollongong in 1975, his interest and referral base has developed to focus on diabetes and problems that can arise during pregnancy, particularly gestational diabetes.
Contact: Illawarra Health and Medical Research Institute
YOUR GI SHOPPING GUIDE
WHICH BREAD?
Baking your own bread is suddenly popular so it’s worth taking a closer look at its GI.
If
you eat bread most days choosing one with a low GI is critical to
keeping the GI of your diet low. Most commercial sandwich breads made
with finely milled flour, either wholemeal, whole wheat or white have
high GI values around 70-80. Breads with a higher proportion of whole
grains, and authentic sourdough, tend to be the lowest GI options. Also,
you can influence the glucose response to bread by the foods you eat
with it. Legumes, nuts, and acidic foods such as vinaigrette, yoghurt
and pickled vegetables have all been shown to lower the meals glucose
response.
And if you’re pregnant or planning pregnancy don’t
overlook bread as a valuable source of that all-important nutrient
folate – it’s important to the healthy development of babies in early
pregnancy. In fact it’s so important that more than 60 countries around
the world (including the US, Canada and Australia) have mandatory
fortification of wheat flour used in bread making with folic acid.
Other types of packaged flour don’t have to be fortified. If they are,
you’ll find folic acid in the ingredient list.
Pumpernickel (rye kernel bread)
GI 41-56
Serving: 1 thin slice (50g/1¾ oz)
Sourdough rye bread
GI 48
Serving: 1 large slice (60g/2oz)
Sourdough wheat bread
GI 54
Serving: 1 large slice (60g/2oz)
Spelt multi-grain bread
GI 54
Serving: 1 slice (30g/1oz)
Mixed Grain / Multi-Grain bread
GI 39-68
Serving: 1 slice (30g/1oz)
Fibre-enriched white bread
GI 52-77
Serving: 1 slice (30g/1oz)
Gluten-free bread (gluten free wheat starch)
GI 71-80
Serving: 1 slice (40g/1½ oz)
Read more:
Kaye Foster-Powell is an Accredited Practising Dietitian who has worked with people with diabetes for 30 years. She was co-author of the original series of international, best-selling books on the glycemic index. She conducts a specialized private practice for people with diabetes in the Blue Mountains, west of Sydney, Australia.
Contact: Via her website.
GOOD CARBS FOOD FACTS
COUSCOUS
The past few months of diabolical difficulty have
turned our focus toward survival. Carb-rich foods have come into their
own as affordable, shelf-stable and easy to prepare staples (not to
mention the mood boosting benefits). Pasta was one of the foods to
disappear from my local supermarket shelves as a result of stockpiling.
There was couscous still on the shelf so I guess not everyone is as
familiar with this speedy side dish.
Couscous is a kind of tiny pasta made of hard durum
wheat semolina that looks a bit like coarse sand and has a mild nutty,
sweet flavor. The name may have come from the Arabic word ‘kaskash’
which means to pound into small bits. Couscous is typically steamed,
although in Western supermarkets it is most often sold in a pre-steamed,
instant form to which you add boiling water (or stock) and allow the
‘grains’ to swell making it quick and easy to prepare. Pearl (or
Israeli) couscous also known as moghrabieh is larger balls of crushed
durum wheat semolina about the size of small peas, which is boiled to
prepare.
Couscous is a traditional staple food in North
Africa and served with a stew/casserole on top, such as Moroccan tagine
(stew). Tagines and other stews served lend themselves to tasty,
interesting, thrifty, healthy and environmentally sustainable meals that
include pulses and legumes, vegetables, nuts, fruit, spices and small
amounts of meat. For example, chickpea tagine with almonds, chicken
tagine with olives and preserved lemon, or beef tagine with dates. Stews
can also be made in a slow cooker that saves times and boosts flavor.
Couscous can also be used to make salads in a similar way to rice and
pasta.
Couscous is low in fat, high in carbohydrate and
contains around 14% protein. Instant couscous has a medium GI (around
65), while some pearl varieties are low (around 52). Most couscous is
not wholegrain but seek out wholemeal varieties when you can for added
nutritional benefits.
Source: AusFoods, 2019
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.
THE GOOD CARBS KITCHEN
BERRY HAZELNUT TARTS
0:30 Prep • 0:15 Oven • 24 Servings (Tarts) • Dessert • Special Occasion
INGREDIENTS
1 1/2 cups plain flour, plus extra 1 tablespoon, for rolling
1/3 cup hazelnut meal
150g reduced-fat table spread
125g punnet blueberries
125g punnet raspberries
25g grated dark chocolate
Filling
150g low-fat natural yoghurt
200g extra-light cream cheese
4 tablespoons no-added-sugar strawberry jam
METHOD
Preheat
oven to 180°C. Lightly grease a 24-hole mini-muffin tin. Place flour
and hazelnut meal in a large bowl. Rub table spread into flour until
mixture resembles coarse breadcrumbs. Add just enough water to make a
soft dough. Scatter work surface with extra flour. Roll out dough and
use a 3.5–4cm biscuit cutter to make cases. Press cases into tin.
Prick base of each case with a fork and bake for 10–15 minutes, or until lightly golden. Remove from oven and leave to cool.
Make
filling: Combine all ingredients in a large bowl. Divide filling evenly
among cases; top with berries and grated chocolate, and serve.
NUTRITION
Per serve
(tart) 444kJ/106 calories; 2.8g protein; 5.2g fat (includes 1.3g
saturated fat; saturated : unsaturated fat ratio 0.3); 11g available
carbs (includes 4g sugars and 7g starch); 1.1g fibre; 45mg sodium
RECIPE AND IMAGE
Courtesy of Australian Healthy Food Guide magazine.
For more healthy recipe inspiration and expert advice, visit healthyfoodguide.com.au
CONCHIGLIE (SHELL) PASTA WITH A PUMPKIN AND CHICKPEA SAUCE
0:20 Prep • 0:15 Cooking • 6 Servings • Mains
INGREDIENTS
480g Conchiglie or orecchiette Pasta (shell)
450g butternut pumpkin
150g tomato passata/ puree
250g drained canned chickpeas
80g speck or pancetta or bacon
Olive oil
Fresh Sage
Fresh Rosemary
Pepper and salt
METHOD
Peel and de-seed the pumpkin and cut into cubes (similar size as the pasta).
Heat
the frypan and add 1 tablespoon of oil and season with a spoonful of
chopped sage and rosemary and brown the diced speck. Add in the diced
pumpkin and brown.
Wash the drained canned chickpeas.
Add to the frypan and mix allow to heat through then add the tomato
passata. Let the sauce simmer and cook the pasta separately in salted
boiling water. Drain the pasta when still a little al dente into a bowl
and add the prepared sauce.
Complete with a grind of black pepper, a drizzle of olive oil and a spoonful of the aromatic herbs sage and rosemary.
Serve with a mixed green salad with olive oil and balsamic vinegar.
NUTRITION
Per serve
1890kJ/450 calories; 20g protein; 10g fat (includes 2g saturated fat;
saturated : unsaturated fat ratio 0.3); 66g available carbs (includes 6g
sugars and 60g starch); 8g fibre; 440mg sodium; 700mg potassium; sodium
: potassium ratio 0.6
RECIPE AND IMAGE
Dr Roslyn Muirhead PhD APD is an is an Accredited
Practising Dietitian. She is a Research Dietitian / Clinical Trial
Coordinator at the University of Sydney.
Contact: sugirs.manager@sydney.edu.au
BUCKWHEAT NOODLES WITH STIR-FRY BEEF AND BITTER MELON
0:15 Prep • 0:10 Cook • 3 Servings • Main Meal • Lactose Free
INGREDIENTS
400g lean beef fillet
2 medium size whole bitter melons
4-5 cloves garlic, sliced
1 banana chili (if you prefer a “punching” flavor)
Marinade sauce
1 tablespoon soy sauce (salt-reduced or dark soy sauce is preferred)
1 tablespoon of corn starch
½ teaspoon of black pepper
1 tablespoon of Chinese cooking wine
1 tablespoon of sesame oil
Oil for cooking (2-3 tablespoons)
Cooked buckwheat noodles (1 cup)
METHOD
Cut
the beef fillet into thin strips, and mix with the marinated sauce.
Marinate the beef for 15-20 minutes. Then cut bitter melons into half,
and remove the seeds. It may be easier if you use the spoon to scoop out
the seeds out. Cut the melon into thin slices. Cut the chili
diagonally.
Boil some water to blanch the bitter melon
for 1 minute. Drain and set aside. Then heat the oil (1-2 tablespoons)
in a non-stick pan and stir-fry the beef over a medium – high heat till
turning into white and put into a dish.
Heat another 1
tablespoon of oil, then add the garlic. Stir-fry until the garlic
becomes gold. Add bitter melon slices and stir-fry for 1-2 minutes.
Then, add pre-cooked beef, chili and mix well.
Serve with the cooked buckwheat noodles.
TIPS
- For a gluten free main meal, use the gluten-free marinade sauce (gluten free soy sauce and arrowroot) and serve with rice.
- Red wine can be used to replace Chinese cooking wine.
- Try Kangaroo meat as an alternative. • Use the healthy eating plate model when serving.
You can use dark soy sauce to replace regular soy sauce in stir-fries, stews and casseroles. Dark soy sauce is less salty than regular soy sauce. It is darker, thicker and sweeter due to added molasses. It is often used for seasoning and dipping.
Bitter melon is a fruit that is rich in vitamin A and C, and is a good source of antioxidants and fibre. It has been cultivated for thousands of years around the world. It has been used as a herbal remedy for glycaemic control for many years as it has some blood glucose lowering properties:
NUTRITION
Per serve Energy: 2121kJ/505 Calories; 47g protein; 24g fat (includes 4g saturated fat; saturated : unsaturated fat ratio 0.2); 19g available carbs (includes 1g sugars and 18g starches); 9g fibre; 586mg sodium; 1163mg potassium; sodium : potassium ratio 0.5; 6mg iron.
RECIPE
Shannon Shanshan Lin is an is an Accredited Practising Dietitian and Credentialled Diabetes Educator with a particular research interest in culturally and linguistically and indigenous populations. She has been actively involved in the various committees both national and internationally, including the Australian Diabetes Educators Association, Global Chinese Diabetes Association and Beijing Key Laboratory of Nutrition Intervention for Chronic Disease.
Contact: You can follow her via Wechat (ID= shannon033)
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Nutritional analysis To analyse Australian foods, beverages, processed products and recipes, we use FoodWorks which contains the AusNut and Nuttab databases. If necessary, this is supplemented with data from www.calorieking.com.au or http://ndb.nal.usda.gov/ndb/search.
Disclaimer GI News endeavours to check the veracity of news stories cited in this free e-newsletter by referring to the primary source, but cannot be held responsible for inaccuracies in the articles so published. GI News provides links to other World Wide Web sites as a convenience to users, but cannot be held responsible for the content or availability of these sites. All recipes that are included within GI News have been analysed however they have not been tested for their glycemic index properties by an accredited laboratory according to the ISO standards.
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This permission does not extend to material contributed and owned by other parties. We strongly recommend that you refer to the copyright statements at their respective websites and seek their permission before making use of any such material, whether images or text. Please contact GI News if you are in doubt as to the ownership of any material.
Nutritional analysis To analyse Australian foods, beverages, processed products and recipes, we use FoodWorks which contains the AusNut and Nuttab databases. If necessary, this is supplemented with data from www.calorieking.com.au or http://ndb.nal.usda.gov/ndb/search.
Disclaimer GI News endeavours to check the veracity of news stories cited in this free e-newsletter by referring to the primary source, but cannot be held responsible for inaccuracies in the articles so published. GI News provides links to other World Wide Web sites as a convenience to users, but cannot be held responsible for the content or availability of these sites. All recipes that are included within GI News have been analysed however they have not been tested for their glycemic index properties by an accredited laboratory according to the ISO standards.
© ®™ The University of Sydney, Australia