tag:blogger.com,1999:blog-134735992024-03-17T17:53:43.166+11:00.GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comBlogger1522125tag:blogger.com,1999:blog-13473599.post-67931783554099403102021-03-01T05:07:00.002+11:002021-03-01T05:07:00.134+11:00GI News - March 2021<p> <img alt="GI News" border="0" img="" src="http://www.glycemicindex.com/blog/2017/July/Header_2017-A.jpg" style="width: 450px;" />
<br />
<br />
GI News is published by the University of Sydney, School of Life and
Environmental Sciences and the Charles Perkins Centre, and delivered to
the mailboxes of our 97,000 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 the latest scientific
findings on food and diet with a particular focus on carbohydrates,
dietary fibres, blood glucose and the glycemic index.
<br />
<b><br />Publisher:</b> Professor Jennie Brand-Miller, AM, PhD, FAIFST, FNSA, PhD<br />
<b>Editor:</b> Alan Barclay, PhD, APD<br />
<b>Contact GI News:</b> <a href="http://glycemic%2Eindex@gmail.com/" target="_blank">glycemic.index@gmail.com </a><br />
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<b>Sydney University Glycemic Index Research Service </b><br />
<b>Manager: </b>Roslyn Muirhead, PhD, APD, AN<br />
<b>Contact:</b> <a href="mailto:sugirs.manager@sydney.edu.au" target="_blank">sugirs.manager@sydney.edu.au</a><br />
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Follow us on <a href="https://twitter.com/goodcarbhealth" target="_blank"><img alt="Twitter" border="0" src="http://www.glycemicindex.com/blog/2019/Aug/twittericon.jpg" style="width: 20px;" /></a></p>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-85209694085317463322021-03-01T05:06:00.006+11:002021-03-01T12:04:48.741+11:00FOOD FOR THOUGHT<a href="https://www.blogger.com/null" id="FFT" name="FFT"></a><p>
<b>THE FIRST COMPENDIUM OF GI VALUES OF NON-WESTERN FOODS</b> </p><p>Evaluating
the quality of carbohydrate in the diet could be considered more
important than ever. Markers of quality such as wholegrains, fibre
content and sugars are routinely included on food labels and in national
food composition tables. But another marker of carbohydrate quality,
the glycemic index (GI), is rarely available from these sources.
Instead, informed consumers, researchers and health professionals must
rely on multiple sources including papers published in the scientific
literature, online databases and books such as The Shoppers Guide to GI
Values. In the lucky country (Australia!) and New Zealand, GI claims
are permitted on the labels of healthier foods, and a not-for-profit
food endorsement charity, the GI Foundation, also promotes healthy low
GI foods at the point of sale. </p><p>The first GI values of 62 common
foods using a standardized methodology were published 4 decades ago by
David Jenkins, Tom Wolever and others at the University of Toronto.
Since then, the University of Sydney has played an important role of
compiling and updating reliable, international tables of GI values. The
tables have been instrumental in improving the quality of research
examining the relation between dietary glycemic potential and health.
Indeed, they are among the most cited papers in the field. In 1995,
there were 565 entries in the edition published in the American Journal
of Clinical Nutrition. By 2002 there were 750 foods, and by 2008 there
were 2487 in the third edition published in Diabetes Care. And I am
pleased to say that after a long gestation, the 2021 edition with
international authorship and over 4000 foods, is currently under
review. </p><p><img alt="Asian Noodles" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/AsianNoodles300.jpg" style="width: 300px;" /> </p><p>In
the meantime, our colleagues in Singapore, led by Professor Jeya Henry
have published the first compendium of 940 non-Western foods, citing
over 150 papers. The table includes data from Malaysia, Thailand,
Indonesia, Philippines, Japan, Korea, China, Taiwan, Hong Kong, India,
Sri Lanka, Emirates, Oman, Saudi Arabia, Lebanon, as well as Singapore.
This is an important milestone because the vast majority of published GI
values are of Western origin, notably European, Australian and North
American. We know that GI values are altered by the degree of cooking
and processing and this will vary from country-to-country. Moreover, in
Asian countries, carbohydrate foods provide a much greater proportion of
dietary energy – around 60%. Hence, the potential to reduce
postprandial glycaemia by substituting high GI foods for lower GI
counterparts is also magnified. Singapore has the distinction of being
the only country with two GI testing services using the ISO methodology.
And recently, the China National Research Institute of Food and
Fermentation Industries has offered a commercial GI testing service
after extensive training at the University of Sydney. In collaboration
with Sydney, CNRIFFI has also translated the online 2008 International
Tables of GI and glycemic load into Chinese. We hope these wonderful
developments will translate into healthier carbohydrate food offerings
throughout Asia, the Middle East and beyond. </p><p><b>Read more</b>: </p><ul style="text-align: left;"><li><a href="https://www.hachette.com.au/jennie-brand-miller-kaye-foster-powell-fiona-atkinson/low-gi-diet-shoppers-guide-new-edition" target="_blank">The Shoppers Guide to GI Values </a></li><li>Sydney University’s searchable on-line <a href="http://www.glycemicindex.com/foodSearch.php" target="_blank">GI database </a></li><li>Henry and colleagues. <a href="https://pubmed.ncbi.nlm.nih.gov/33414403/" target="_blank">A glycaemic index compendium of non-western foods</a>. </li></ul><p><img alt="Professor Jennie Brand-Miller" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Apr/BrandMiller150.jpg" style="width: 125px;" /> <b> </b><b> </b> <b> </b>
<b> </b><br />
<b>Professor Jennie Brand-Miller</b> 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.</p>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-48460194764803005912021-03-01T05:05:00.003+11:002021-03-01T12:04:27.190+11:00WHAT’S NEW?<a href="https://www.blogger.com/null" id="WN" name="WN"></a><p>
<b>LOW GLYCEMIC INDEX DIETS IMPROVE HEALTH OF SOUTH INDIANS WITH DIABETES </b></p><p>Traditional
Indian diets are rich in dietary fibre and wholegrains, which generally
have a lower GI than more refined grains. However, similar to many
other countries, there has been a transition to more refined grains over
the last few decades. This may be one factor contributing to the
increasing prevalence of type 2 diabetes in the Indian population. </p><p><img alt="Roti" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/Roti300.jpg" style="width: 300px;" /> </p><p>With
this in mind, researchers from the Amrita Institute of Medical Sciences
and Research Centre in India have recently published two papers
exploring the role of glycemic index in South Indian diets, showing
several benefits of choosing low GI foods. </p><p>In the first paper published in <i>Nutrients</i>,
they reported on the findings of a randomised controlled trial
investigating the effect of a low GI diet on blood glucose levels and
body composition in people with type 2 diabetes in South India. A total
of 40 people aged 35-65 years were recruited and randomised to follow
either a low GI diet plan or their usual diet (the control group) for 6
months. Dietary advice was reinforced by the study dietitian throughout
the study period. Compared to the control group, people in the low GI
diet group had significantly greater reductions in weight, body mass
index (BMI) and body fat levels, including abdominal fat. They also had
significantly greater reductions in HbA1c (a measure of average blood
glucose levels over the past 2-3 months). </p><p>The second paper published in the <i>International Journal of Environmental Research and Public Health</i>
reported on the findings from 80 subjects from the same study, this
time looking at cardiovascular (heart and blood vessel) risk factors.
Again, the researchers found greater reductions in weight and HbA1c
levels in the low GI diet group compared to the control group. They
also found greater reductions in insulin levels, insulin resistance,
triglycerides (blood fats), C-reactive protein (CRP) and apolipoprotein B
(ApoB). ApoB is the main protein found in LDL-cholesterol and high
levels are associated with an increased risk of heart disease. CRP is a
marker of inflammation in the body and is also associated with heart
disease risk as it can indicate inflammation in the blood vessels to the
heart. </p><p>Taken together, the findings of these two studies suggest
that switching to a low GI diet can help with weight loss, improve
blood glucose levels and insulin sensitivity and improve cardiovascular
risk factors in South Indian people with type 2 diabetes. </p><p>The low
GI diet in these studies included foods with a low GI that are
traditionally used in South Indian cuisine. These included red rice,
barley and whole wheat flour puttu, rolled or steel-cut oats, Rose Matta
rice, broken wheat, green gram, and wholewheat flour roti. </p><p><b>Read more</b>: </p><ul style="text-align: left;"><li>Pavithran and colleagues. <a href="https://pubmed.ncbi.nlm.nih.gov/31936428/" target="_blank">The
Effect of a Low GI Diet on Truncal Fat Mass and Glycated Hemoglobin in
South Indians with Type 2 Diabetes-A Single Centre Randomized
Prospective Study</a>. Nutrients. 2020. </li><li>Pavithran and colleagues. <a href="https://pubmed.ncbi.nlm.nih.gov/32867226/" target="_blank">South Indian Cuisine with Low Glycemic Index Ingredients Reduces Cardiovascular Risk Factors in Subjects with Type 2 Diabetes</a>. Int J Environ Res Public Health. 2020.
</li></ul><p>
<img alt="Kate Marsh" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Apr/KM_150.jpg" style="width: 125px;" /> <b> </b><b> </b>
<b> </b><br />
<b>Kate Marsh</b> 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). <b> </b> <b> </b><br />
<b>Contact</b>: Via her website <a href="http://www.drkatemarsh.com.au/" target="_blank">www.drkatemarsh.com.au</a>.
</p><p><br /></p>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-68696805294960811142021-03-01T05:04:00.002+11:002021-03-01T12:08:17.857+11:00DIABETES CARE<a href="https://www.blogger.com/null" id="AWB" name="AWB"></a><p>
<b>DIABETES IN SOUTH-EAST ASIA </b></p><p>In 2019, there were an
estimated 88 million people in South-East Asia living with diabetes and
the number of people with diabetes is projected to increase to 153
million by 2045 unless successful preventative measures are implemented.
There is mounting evidence that Asians have higher postprandial
(after-meal) blood glucose levels and poorer insulin sensitivity than
Caucasians for the same foods, which puts them at increased risk of
developing type 2 diabetes. Improved prevention and management of
diabetes are therefore now public health priorities in South-East Asian
countries such as India, Malaysia, Singapore and Thailand. </p><p><img alt="Atlas" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/SEAsiaDiabetesEstimates300.jpg" style="width: 300px;" /> </p><p>South-East
Asians consume approximately 60% of their total energy intake from
carbohydrates compared with 42% for Caucasians living in the region.
Rice and noodles are the main carbohydrate staples in the South-East
Asian diet, and studies have shown that consumption of rice and noodles
has been linked to hyperglycemia and risk of developing type 2 diabetes.
In addition to rice and noodles, the traditional Asian diet is heavily
represented by foods derived from cereals, flours, and other starches
such as rice porridge, steamed buns (bao), and glutinous rice cakes
(kuehs). </p><p>The challenge many people living in South-East Asia face
with regard to managing their carbohydrate consumption is that
high-carbohydrate foods are not just sustenance, but are an important
part of South-East Asian culture. Foods such as rice are part of the
region’s cultural identity, meal, and habits, and individuals may choose
to compromise health over food. Therefore, an effective approach toward
managing diabetes in South-East Asia would be to improve carbohydrate
quality in addition to reducing carbohydrate quantity. In other words,
reducing the glycemic load of the South-East Asian diet. </p><p>Glycemic
load can be reduced by substituting lower GI options for regular high
GI varieties. From a food perspective, it is possible to modify the food
composition and structure through ingredients and processing to reduce
the amount of carbohydrate, limit the rate of digestion by controlling
enzymatic activity/accessibility, or slow down the rate of glucose
absorption. Specific examples of what can be done are discussed next in
PERSPECTIVES. </p><p><b>Read more</b>: </p><ul style="text-align: left;"><li>IDF <a href="https://www.idf.org/e-library/epidemiology-research/diabetes-atlas/159-idf-diabetes-atlas-ninth-edition-2019.html" target="_blank">DIABETES ATLAS</a> Ninth edition 2019
<b> </b></li></ul><p><img alt="Dr Alan Barclay" border="0" img="" src="http://www.glycemicindex.com/blog/2017/April/AWB200.jpg" style="width: 125px;" /><b> <br />Alan Barclay, PhD</b> is a <a href="https://au.linkedin.com/in/dralanwbarclay" target="_blank">consultant dietitian</a> and chef (<a href="http://www.nsi.tafensw.edu.au/Courses/CourseDetail/commercial-cookery/certificate-iii/SIT30816-01V01" target="_blank">Cert III</a>).
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 <i>The good Carbs Cookbook</i> (Murdoch Books), <i>Reversing Diabetes</i> (Murdoch Books), <i>The Low GI Diet: Managing Type 2 Diabetes</i> (Hachette Australia) and <i>The Ultimate Guide to Sugars and Sweeteners</i> (The Experiment, New York).<br />
<b>Contact:</b> You can follow him on <a href="https://twitter.com/DrAlanWBarclay" target="_blank">Twitter</a>, <a href="https://www.linkedin.com/in/dralanwbarclay" target="_blank">LinkedIn </a>or check out his <a href="http://www.dralanbarclay.com/" target="_blank">website</a>.</p>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-47930787154146659382021-03-01T05:03:00.005+11:002021-03-01T12:08:39.069+11:00PERSPECTIVES: Dr ALAN BARCLAY<a href="https://www.blogger.com/null" id="DC" name="DC"></a><p>
<b>LOWERING THE GLYEMIC IMPACT OF SOUTH-EAST ASIAN DIETS</b> </p><p>Food
is not merely a collection of nutrients, and neither is it medicine –
it’s so much more than that. From the day we are born to the day we die,
food not only nourishes us, but it provides pleasure, social
interaction and anchors us to our family, community, culture and point
in time. Food should not only be good for us — it should also be
enjoyable, affordable and environmentally sustainable. </p><p><img alt="Soba" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/SobaNoodles300.jpg" style="width: 300px;" /> </p><p>Rather
than trying to change the cultural food identity of people living in
South-East Asia, by reducing the amount of carbohydrate they
traditionally eat down to Western levels of consumption, we can work
with both individuals and the food industry to improve the regions
eating habits, and the food supply, to help reduce the risk of
developing type 2 diabetes. </p><p>There are a wide range of
opportunities and strategies available to reduce the glycemic impact of
carbohydrates, whether eaten as a food or in the context of a meal, for
both food manufacturers and consumers. Singaporean researchers May Wee
and Jeya Henry recently published a comprehensive set of
recommendations, which include: </p><p><i>Using alternative ingredients </i></p><p>Rice
- The common recommendation for a lower GI alternative to white rice
(average GI = 78) is brown rice (average GI = 65). There are also white
rice varieties that have a lower GI such as Basmati rice (GI = 50).
Alternatively, grains with a lower GI than white rice can be used
instead, like barley (GI= 29), buckwheat (GI=50), oat (GI= 58), and
sorghum (GI=54). </p><p>Flour - A large variety of Asian foods, snacks,
and desserts are made from rice, glutinous rice, and wheat flours, and
have a high GI. One strategy to reduce the glycemic impact of these
traditional flour-based products is to use alternative flours extracted
from seeds, grains, nuts, fruits, or tubers of other plants that have a
lower GI. For example, buckwheat flour is commonly used in Japan and
Korea to make buckwheat noodles (soba; GI = 56). </p><p><i>Using functional ingredients</i> </p><p>Dietary
fibres – Using viscous dietary fibres like agar, alginate, β-glucan,
guar gum, konjac, psyllium and xanthan gum will lower the glycemic
impact of foods. They can be relatively easily added to foods by food
industry. Psyllium can be purchased in supermarkets and some specialty
stores and can be added to foods by consumers. </p><p><i>Changing processing methods and parameters for the food </i></p><p>Without
using alternative ingredients or adding functional ingredients, it is
possible to manipulate the structure of the starch-containing food and
its subsequent digestibility via processing methods and conditions. </p><p>The
main parameters that affect the GI of starchy carbohydrates are cooking
temperature/time, amount of water, and cooling temperature/time
(storage conditions). All of these can be modified to influence their
digestibility and therefore the GI. For example: </p><ol style="text-align: left;"><li>Do not overcook grain’s – serve them when they are al dente, like pasta; </li><li>Par boil rice and other grains in a minimal amount of water; </li><li>Cook then cool higher GI starchy foods like rice and potatoes before eating. Serve either cold or reheat. </li></ol><p>These simple changes will result in lower postprandial (after meal) blood glucose. </p><p>Of
course, there is no one-size-fits-all strategy. Ultimately, the
effectiveness of the strategy will depend on how well the new textural
and sensorial qualities of the food are accepted by people, whether
glycemic impact can be covertly reduced for minimal dietary habit
change, how compatible the strategy is with an existing food product,
and how economically or technologically feasible it is to apply the
strategy. </p><p><b>Read more</b>: </p><ul style="text-align: left;"><li>Wee and Henry. <a href="https://pubmed.ncbi.nlm.nih.gov/33325165/" target="_blank">Reducing
the glycemic impact of carbohydrates on foods and meals: Strategies for
the food industry and consumers with special focus on Asia</a>
</li></ul><p><img alt="Dr Alan Barclay" border="0" img="" src="http://www.glycemicindex.com/blog/2017/April/AWB200.jpg" style="width: 125px;" /><br />
<b>Alan Barclay, PhD</b> is a <a href="https://au.linkedin.com/in/dralanwbarclay" target="_blank">consultant dietitian</a> and chef (<a href="http://www.nsi.tafensw.edu.au/Courses/CourseDetail/commercial-cookery/certificate-iii/SIT30816-01V01" target="_blank">Cert III</a>).
He worked for Diabetes Australia (NSW) from 1998–2014 . He is
author/co-author of nearly 40 scientific publications, and
author/co-author of <i>The good Carbs Cookbook</i> (Murdoch Books), <i>Reversing Diabetes</i> (Murdoch Books), <i>The Low GI Diet: Managing Type 2 Diabetes</i> (Hachette Australia) and <i>The Ultimate Guide to Sugars and Sweeteners</i> (The Experiment, New York).<br />
<b>Contact:</b> You can follow him on <a href="https://twitter.com/DrAlanWBarclay" target="_blank">Twitter</a>, <a href="https://www.linkedin.com/in/dralanwbarclay" target="_blank">LinkedIn </a>or check out his <a href="http://www.dralanbarclay.com/" target="_blank">website</a>.</p>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-56463204659904035772021-03-01T05:02:00.009+11:002021-03-01T12:05:50.630+11:00YOUR GI SHOPPING GUIDE<a href="https://www.blogger.com/null" id="PR" name="PR"></a><p>
<b>NON-WESTERN BREADS </b></p><p>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 they
are made from. </p><img alt="Naan bread" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/Naanbread300.jpg" style="width: 300px;" /> <p><a href="http://www.glycemicindex.com/blog/2020/Apr/PWD.jpg" target=""><img alt="PWD" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Apr/PWD300.jpg" style="width: 300px;" /></a> <b> </b></p><p><b>Arepa
</b><br />base cereal: corn, GI 55
<br />A flat, round, unleavened patty originating from Columbia and Venezuela. They are made from pre-cooked ground cornmeal flour. </p><p>Serving: 1 arepa (98g/3 ½ oz)
<br /><a href="http://www.glycemicindex.com/blog/2021/Mar/BreadTab1.jpg" target=""><img alt="Bread" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/BreadTab1300.jpg" style="width: 300px;" /></a> </p><p><b>Bagel
</b><br />base cereal: wheat, GI 70
<br />A ring-shaped, yeasted wheat dough that originated in Poland. The dough is boiled before baking to give a dense, chewy texture. </p><p>Serving: 1 bagel (55g/2oz) <br /><a href="http://www.glycemicindex.com/blog/2021/Mar/BreadTab2.jpg" target=""><img alt="Bread" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/BreadTab2300.jpg" style="width: 300px;" /></a></p><p><b>Chapatti / Roti
</b><br />Base flour: chickpea GI 28
<br />Base flour: millet GI 57 average
<br />Base flour: barley GI 43 average
<br />Base flour: wheat GI 60 average
<br />Base flour: maize GI 63 average
</p><p>An unleavened flatbread made from flour, salt and water. Most
often made with wheat flour, the GI is lower if barley or gram flour is
used. It is a staple throughout the Indian subcontinent, East Africa and
the Arabian Peninsula. </p><p>Serving: 1 wheat flour chapatti (42g/1½ oz) <a href="http://www.glycemicindex.com/blog/2021/Mar/BreadTab3.jpg" target=""><br /><img alt="Bread" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/BreadTab3300.jpg" style="width: 300px;" /></a></p><p><b>Lompe
</b><br />base flour: wheat (spelt) + potato (pre-cooked and cooled), GI 63 </p><p>A soft, Norwegian flatbread, made with boiled potatoes, flour and salt and cooked on a dry griddle. </p><p>Serving: 1 lompe (42g/1½ oz)<a href="http://www.glycemicindex.com/blog/2021/Mar/BreadTab4.jpg" target=""><br /><img alt="Bread" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/BreadTab4300.jpg" style="width: 300px;" /></a></p><p><b>Naan
</b><br />Base flour: wheat GI 71
<br />Dry-baked, leavened flatbread; dough may include yoghurt and ghee or oil </p><p>Serving: ½ large naan (80g/6oz)<a href="http://www.glycemicindex.com/blog/2021/Mar/BreadTab5.jpg" target=""><br /><img alt="Bread" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/BreadTab5300.jpg" style="width: 300px;" /></a></p><p><b>Paratha
</b><br />Base flour: wheat GI 53
<br />Base flour: chickpea GI 40 </p><p>A fried, unleavened flatbread,
made flaky by layering the dough with oil or ghee. Typically made with
wheat flour, it is native to the Indian subcontinent. </p><p>Serving: 1 paratha (130g/4½oz)<a href="http://www.glycemicindex.com/blog/2021/Mar/BreadTab6.jpg" target=""><br /><img alt="Bread" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/BreadTab6300.jpg" style="width: 300px;" /></a></p><p><b>Pita bread
</b><br />Base cereal: wheat flour, GI 65 </p><p>A yeast-leavened, flat bread, typically made with white or whole wheat flour, originating in the Middle East. </p><p>Serving: 1 large pita (60g/2oz)<a href="http://www.glycemicindex.com/blog/2021/Mar/BreadTab7.jpg" target=""><br /><img alt="Bread" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/BreadTab7300.jpg" style="width: 300px;" /></a></p><p><b>Tortilla
</b><br />Base cereal - white corn, GI 50 </p><p>Thin, flat unleavened flatbread, originally made with cornmeal but now also made with wheat flour.
Serving: 1 tortilla (40g/1⅓oz)<a href="http://www.glycemicindex.com/blog/2021/Mar/BreadTab8.jpg" target=""><br /><img alt="Bread" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/BreadTab8300.jpg" style="width: 300px;" /></a></p><p><b>Youtiao
</b><br />Base cereal: wheat, GI 55 </p><p>Deep-fried bread stick, commonly eaten in China and other South east Asian cuisines. </p><p>Serving: 1 bread stick (70g/2½oz)<br /><a href="http://www.glycemicindex.com/blog/2021/Mar/BreadTab9.jpg" target=""><img alt="Bread" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/BreadTab9300.jpg" style="width: 300px;" /></a>
</p><p><b>Read more</b>: </p><ul style="text-align: left;"><li>Foster-Powell and colleagues. American Journal of Clinical Nutrition. In Press. 2021 </li></ul><p><img alt="Kaye Foster-Powell" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Apr/Kaye150.jpg" style="width: 125px;" />
<b><br />Kaye Foster-Powell</b> 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. <br />
<b>Contact</b>: Via her <a href="http://www.yourdiabetesdietitian.com.au/" target="_blank">website</a>.
</p>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-18350163248014554262021-03-01T05:02:00.008+11:002021-03-01T12:03:28.123+11:00GOOD CARBS FOOD FACTS<a href="https://www.blogger.com/null" id="FF" name="FF"></a><p>When
I first saw a dosa being brought to a neighbouring table at an Indian
restaurant, I was both surprised and intrigued by its appearance and how
it would be eaten. It is certainly a spectacular food, but it’s also
fun to eat. You simply break pieces off and use it to scoop up mouthfuls
of chutney. </p><p><img alt="Dosa" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/Dosa300.jpg" style="width: 300px;" /> </p><p>Dosa
originated from Southern India and is a crepe-style very thin pancake
made with a fermented batter usually made from rice and lentils (dal),
although a variety of grains and legumes may be used including millet
and chickpeas. Whole rice and lentils are mixed with water and pureed in
a blender/food processor before allowing them to ferment for a day or
so in a warm place to grow the natural yeasts and develop the flavour.
Some recipes call for fenugreek seeds that add flavour but are also
thought to improve digestion. Cheat recipes call for pre-ground rice and
lentil flour, even wholewheat flour, and adding lemon juice instead of
fermenting the batter. </p><p>Crispness is the name of the game when it
comes to cooking dosa, because crispness makes for a stronger scoop. The
batter is cooked in an oiled, heavy-based flat pan on moderate heat
allowing the dosa to cook and brown gradually. They can then be shaped
while still warm and will retain this shape when cool, such as long tube
rolls, or like a lampshade (lifted up and fanned out from the middle).
However, there is variation in the texture also. Restaurants serve
‘paper dosa’ (like the ones I saw) that are stiff, whereas home cooks
generally produce a spongier, softer version. </p><p>Traditionally they
are consumed as a breakfast dish, although the rise of Indian street
food around the world has blurred the timing and it is consumed at any
time of day. </p><p>The nutritional content depends on the ingredients
of the batter, and this varies across India and throughout the Indian
diaspora. Incorporating legumes with the grains ramps up the overall
nutritional value, and using wholegrains increases the fibre content.
The ingredients also impact the glycemic index (GI). A new <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7791047/" target="_blank">publication </a>has
revealed GI values for may traditional non-Western foods, finding GI
ratings for dosa are high, moderate or low depending on the ingredients.
There may be additional gut health benefits of dosa from the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3550825/" target="_blank">probiotic effect of the fermented batter</a>. </p><p><a href="http://www.glycemicindex.com/blog/2021/Mar/DosaTable.jpg" target=""><img alt="Dosa" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/DosaTable300.jpg" style="width: 300px;" /></a></p><p>There’s
an art to making dosa at home and practice makes perfect. If you’re not
lucky enough to have a dosa expert in your family, do what I do and
order it in an Indian restaurant. In fact, there are entire restaurants
devoted to this specialty dish. While we can’t travel freely right now,
we can support our local restaurants and take a culinary journey
instead.
</p><p>
<a href="http://www.glycemicindex.com/blog/2021/Mar/DosaNIP.jpg" target=""><img alt="Dosa" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/DosaNIP300.jpg" style="width: 300px;" /></a></p><p><b>Source</b>: <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101518/nutrients" target="_blank">USDA</a>, 2021 </p><p> <br />
<img alt="Nicole Senior" border="0" img="" src="http://www.glycemicindex.com/blog/2018/Feb/Nicole2018_125.jpg" style="width: 125px;" /> <b> </b><b> </b>
<b> </b><br />
<b>Nicole Senior</b> 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. <b> </b> <b> </b><br />
<b>Contact</b>: You can follow her on <a href="https://twitter.com/NicoleMSenior" target="_blank">Twitter</a>, <a href="https://www.facebook.com/NicoleSenior.Nutritionist" target="_blank">Facebook</a>, <a href="https://www.pinterest.com/nicoles4279/" target="_blank">Pinterest</a>, <a href="https://www.instagram.com/NicoleMSenior/" target="_blank">Instagram </a>or check out her <a href="http://www.nicolesenior.com.au/" target="_blank">website</a>.
</p>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-58318212980378511392021-03-01T05:01:00.004+11:002021-03-01T12:02:50.230+11:00THE GOOD CARBS KITCHEN<p><a href="https://www.blogger.com/null" id="Kitchen" name="Kitchen"></a>
<br /><b>SOUTH INDIAN PRAWN AND COCONUT CURRY</b>
<br />0:35 Prep • 4 Serves • Main • Every day <br /></p><img alt="SOUTH INDIAN PRAWN AND COCONUT CURRY" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/SouthIndiancurry_300.jpg" style="width: 300px;" /><p><b>INGREDIENTS
</b> <br />1 medium red onion, chopped
<br />2 garlic cloves, chopped
<br />3cm piece ginger, peeled, chopped
<br />2 long green chillies, chopped, plus extra, to serve
<br />1/2 teaspoon ground turmeric
<br />2 teaspoons ground cumin
<br />2 teaspoons sunflower oil
<br />400g potatoes, peeled, chopped
<br />2 large carrots, cut into rounds
<br />1/2 cup reduced-fat coconut milk
<br />500g peeled green prawns, tails intact
<br />1 large zucchini, halved, thinly sliced
<br />100g baby spinach
<br />2 cups steamed brown basmati rice, to serve </p><p><b>METHOD
</b><br />Place onion, garlic, ginger, chilli, turmeric and cumin in a food processor and blitz until a paste. </p><p>Heat
oil in a large heavy-based saucepan over medium heat. Add the curry
paste and cook, stirring, for 2–3 minutes, or until fragrant. Add
potatoes, carrots and 1 cup of water, and bring to the boil. Reduce heat
to low and simmer, covered, for 15 minutes, or until potato is nicely
tender. </p><p>Add coconut milk, prawns and zucchini, and simmer,
uncovered, for 5 minutes. Stir through the spinach until just wilted.
Serve with steamed rice and garnish with extra green chilli. </p><p><b>NUTRITION </b><br /><i>Per serve</i>
1730kJ/414 calories; 33g protein; 7g fat (includes 3g saturated fat;
saturated : unsaturated fat ratio 0.75); 50g available carbohydrate
(includes 9g sugars and 41g starch); 7g fibre; 470mg sodium </p><p><b>RECIPE AND IMAGE</b>
<br />Courtesy of <a href="https://www.healthyfood.com/healthy-recipes/south-indian-prawn-and-coconut-curry/" target="_blank"><i>Australian Healthy Food Guide</i></a> magazine. </p><img alt="Australian Healthy Food Guide" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/HFG0321_Cover300.jpg" style="width: 125px;" /> <p>For more healthy recipe inspiration and expert advice, visit <a href="http://healthyfoodguide.com.au">healthyfoodguide.com.au</a> </p><p><b>CHINESE STYLE BEEF JERKY</b>
<br />0:30–1:00 hr Prep • 0:10 Cook • 12 Servings • Gluten free • Lactose free • Main meal <br /></p><img alt="CHINESE STYLE BEEF JERKY" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Mar/Chinesebeefjerky300.jpg" style="width: 300px;" /> <p><b>INGREDIENTS
</b><br /><i>Preparation ingredients
</i><br />1 kilogram of fresh lean beef (e.g., chuck steak, trimmed)
<br />3 large pieces of ginger
<br />2 tablespoons of cooking wine or Chinese rice wine
<br />600ml rice bran oil for wok frying </p><p><i>Flavouring ingredients
</i><br />20 g fresh ginger, grated. Alternatively, use ginger powder
<br />2.5 g five-spice powder
<br />10 g salt
<br />3 g Chinese pepper powder
<br />40 ml soy sauce (gluten-free if needs)
<br />1 teaspoon cooking wine
<br />3 g chicken powder
<br />6 g cumin powder
<br />1 tablespoon sesame oil <br />25 g sugar </p><p><i>Accompaniments
</i><br />6 Cups lower GI white rice <br />12 Cups fresh Asian greens
<br />3 Tablespoons of Oyster sauce </p><p>Sprinkle white sesame seeds for decoration. </p><p><b>METHOD </b><br /><i>Preparation
</i><br />Add the beef to a pot of cold water, and simmer for 1 hour with
all the preparation ingredients. For a quicker recipe, you can use a
pressure cooker and cook for ~20 min or until tender. Take the cooked
beef out, and cool slightly. Cut the beef into 1 cm x 1 cm x 5 cm
pieces. </p><p><i>Cooking
</i><br />Fry the beef in a fry pan or wok over the medium heat until brown (~ 3 minutes). Drain the beef from the oil. </p><p>Use
another pan or wok. Stir-fry the beef on a low heat with all the
flavoring ingredients until they are all mixed (1-2 minutes). </p><p>Steam or boil the rice. </p><p>Steam or boil the Asian greens. </p><p>Serve with white sesame seeds. </p><p><b>TIPS
</b><br /></p><ul style="text-align: left;"><li>Try plant-based meat for extra protein. Pre-cook the plant-based meat and mix with the rice in the pan for 1-2 minutes. </li><li>For quick and easy meal, you can use pre-cooked rice instead of raw rice and grains.<br /></li></ul><p><b>DID YOU KNOW?
</b><br />This is a popular Chinese main meal or snack. For a quick and healthier version, you may try to use an air-frier. </p><p><b>TOO MANY LEFTOVERS?
</b><br />This can be chilled in the fridge for ~5 days. </p><p><b>NUTRITION
</b><br /><i>Per serve</i> 2470 kJ/590 calories; 29.6g protein; 21.2g fat
(includes 6.5g saturated fat; saturated: unsaturated fat ratio 0.4); 65g
available carbohydrate (includes 6.0g sugars and 59g starch); 7.2g
fibre; 892mg sodium; 892mg potassium; sodium: potassium ratio 1.0<br />
<br />
<img alt="Shannon Shanshan Lin" border="0" img="" src="http://www.glycemicindex.com/blog/2020/May/ShannonLin125.jpg" style="width: 125px;" />
<br />
<b>Shannon Shanshan Lin</b> 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.
<b>Contact:</b> You can contact her via Wechat (ID= shannon033)</p>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-57078781688031512472021-03-01T05:00:00.003+11:002021-03-01T05:00:05.891+11:00COPYRIGHT AND PERMISSION<p> <img alt="University of Sydney" border="0" img="" src="http://www.glycemicindex.com/blog/2017/April/USyd_logo.jpg" style="width: 200px;" />
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© ®™ The University of Sydney, Australia GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-50612399215812523842021-01-01T05:10:00.003+11:002021-02-18T14:32:50.374+11:00GI News - January 2021<p> <img alt="GI News" border="0" img="" src="http://www.glycemicindex.com/blog/2017/July/Header_2017-A.jpg" style="width: 450px;" />
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findings on food and diet with a particular focus on carbohydrates,
dietary fibres, blood glucose and the glycemic index.
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</p><p>
<b>RICE AND RISK OF TYPE 2 DIABETES
</b><br />Around the world, the prevalence of type 2 diabetes continues to
climb. The rate of increase is particularly high in countries such as
China and India, the most populous nations on the planet. China and
India are also similar in the sense that rice is their staple food.
Although there have been changes in lifestyle, nutrition and physical
activity, rice remains a favourite food. Indeed, rice provides about
20% of all calories eaten globally. White rice is still preferred over
brown rice, but there have also been more subtle changes in milling and
polishing that have altered the inherent nutritional properties of
rice. </p><img alt="Rice" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/Falling_white_rice_300.jpg" style="width: 300px;" /><p> A
long time ago, I recall reading a magazine article about the many
different varieties of rice. Even though I had already devoted 4 years
to training in Food Science, I was amazed to learn that ordinary people
distinguished between different types of rice, favouring one versus
another, depending on the cuisine. To me, at that time, rice was rice!
I learned that some people liked Jasmine best - the grains were fluffy
and slightly sticky. They clumped together, making them ideal for
eating with chopsticks. Other varieties such as Basmati were not at all
sticky and individual cooked grains could be picked out one at a time.
Basmati was the favourite for curries and other Indian dishes. </p><p>Today,
we can find many varieties of rice on supermarket shelves, including
short grain, long grain, medium grain, Arborio (ideal for making
risottos) and sushi rice (short-grain Japanese rice) for making sushi.
There’s also black rice, red rice, wild rice and Doongara (Clever Rice™)
– a new variety developed in Australia to compete with Basmati. </p><p>One
of the first research projects that I was to carry out as a scientist
was on the GI of different rices sold in Australia. We compared 10
different rice products – 3 were commercial rices with different levels
of amylose starch, a waxy variety with only 2% amylose, a converted
(parboiled) rice, a quick cooking brown rice, puffed rice cakes, rice
pasta and rice bran. Amylose starch is a straight-chain molecule that
lines itself in rows, making it more difficult to gelatinise than the
other form of starch called amylopectin. Higher temperature and more
water is needed to cook high amylose varieties of rice. </p><p>The GI
values varied, ranging from medium to high on a scale where glucose =
100. The low amylose Pelde variety gave the highest GI (93), while the
high amylose rice gave the lowest GI (64). The quick-cooking brown rice
also had a very high GI (80), as did the brown rice pasta (92).
Interestingly, white rice and brown rice have similar GIs. It was the
variety that was important, rather than the grain size, degree of
milling or parboiling. </p><p>So here once again, the GI concept turned
conventional nutrition wisdom on its head. It was wrong to automatically
assume that a brown rice would have a lower GI than white varieties. </p><p>In
November 2020, the prestigious journal Diabetes Care, carried a paper
and editorial about the link between eating rice in large amounts and
the risk of developing type 2 diabetes. The PURE study was an
observational study in over 130,000 individuals from 21 countries. On
average, people were followed-up for 10 years, during which time just
over 6000 developed diabetes. </p><p>The authors found that those who
ate more than 450 g per day (that’s around 2.5 cups of cooked rice) were
more likely to have a diagnosis than those who consumed less than 150 g
per day (less than 1 cup). In scientific wording, their risk was 20%
more. </p><p>However, people from South Asia (India) were substantially
(60%) more likely to have developed diabetes when rice was eaten in
large amounts. People from South East Asia, the Middle East, South
America and Africa were also more at risk, but not as much as those from
South Asia. Surprisingly, there was no association between the amount
of rice consumed in China and the risk of diabetes. </p><p>These mixed
findings are difficult to explain on the grounds of differences in GI
alone. We know that a diet with a higher GI and glycemic load will
increase the risk of type 2 diabetes, but in the PURE study, the lower
GI variety (Basmati) is associated with more diabetes than the higher GI
variety consumed in China. </p><p>There are other possible
explanations, e.g., the presence of toxic elements such as arsenic in
rice grown in India. Also, some have interpreted the results of the
PURE study as an indicator of a “poverty diet”, rather than nutrition.
Most study participants located in low-income countries subsisted almost
entirely on carbohydrates, “especially from refined sources.” A
“poverty diet”, which is common in poor rural areas, is also typically
high in sodium and low in animal products and vegetable oils. In this
situation, it is extremely challenging if not impossible to separate the
effects of diet from poverty and undernutrition. </p><p>Indeed, the
South Asian (Indian) diet is higher in saturated fat (ghee is a popular
cooking fat) that increases insulin resistance and the demand for
insulin secretion. Over time, insulin resistance worsens, and the
beta-cells eventually fail, despite the rices lower GI. Moreover, in
China, the alternative to high GI rice is a large range of wheat
products (including bread and dumplings) that also have a high GI. </p><p>And
finally, as I often say to my students and colleagues, nutrition
science is still very young, it’s very complex and we have lots to
learn. </p><p><b>Read more</b>: </p><ul style="text-align: left;"><li><a href="https://care.diabetesjournals.org/content/43/11/2643" target="_blank">White Rice Intake and Incident Diabetes: A Study of 132,373 Participants in 21 Countries</a> </li><li><a href="https://www.hsph.harvard.edu/nutritionsource/2017/09/08/pure-study-makes-headlines-but-the-conclusions-are-misleading/" target="_blank">PURE study makes headlines, but the conclusions are misleading</a> </li><li><a href="https://pubmed.ncbi.nlm.nih.gov/31195724/" target="_blank">Dietary
Glycemic Index and Load and the Risk of Type 2 Diabetes: A Systematic
Review and Updated Meta-Analyses of Prospective Cohort Studies</a> </li></ul><p><img alt="Professor Jennie Brand-Miller" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Apr/BrandMiller150.jpg" style="width: 125px;" /> <b> </b><b> </b> <b> </b>
<b> </b><br />
<b>Professor Jennie Brand-Miller</b> 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.</p>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-52560161438992049682021-01-01T05:07:00.003+11:002021-01-04T15:01:42.553+11:00WHAT’S NEW?<p><a href="https://www.blogger.com/null" id="WN" name="WN"></a></p><p>
<b>WHOLEGRAINS AND RISK OF DIABETES
</b><br />A new study published in the <a href="https://pubmed.ncbi.nlm.nih.gov/32641435/" target="_blank"><i>British Medical Journal</i></a> has found that a higher intake of wholegrains is associated with a lower risk of developing type 2 diabetes. </p><img alt="Wholegrain rice" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/rice200.jpg" style="width: 200px;" /><p> Researchers
combined the findings from three large prospective cohort studies – the
Nurses’ Health Study, The Nurses’ Health Study 2 and the Health
Professionals Follow-Up Study. Together, they included 158,259 women
and 36,525 men who did not have type 2 diabetes, cardiovascular disease,
or cancer when the studies began. Participants completed a dietary
questionnaire at the start of the study and every four years, and
another questionnaire to identify newly diagnosed type 2 diabetes and
other health conditions every two years. The average follow-up period
was 24 years. </p><p>In this study, the researchers looked specifically
at intake of total and individual whole grain foods and the risk of type
2 diabetes. </p><p>After adjusting for other lifestyle and dietary
factors which might affect diabetes risk, participants with the highest
intakes of wholegrains had a 29% lower risk of type 2 diabetes compared
to those with the lowest intakes. </p><p>The researchers also looked at
specific wholegrains including wholegrain breakfast cereals, wholegrain
breads, oatmeal and brown rice. People who ate 1-2 serves of wholegrain
cereal or breads per day had around a 20% lower risk of developing
diabetes compared to those who ate these foods less than once per month.
And those who ate oatmeal or brown rice once or twice per week had a
21% and 12% lower risk, respectively, than those who ate these foods
less than once per month. Physical activity, family history of diabetes
and smoking status didn’t affect the findings but the association
between wholegrain intake and diabetes risk was stronger in those who
were lean compared to those carrying excess weight. </p><p>These findings are consistent with <a href="https://pubmed.ncbi.nlm.nih.gov/24158434/" target="_blank">previous studies</a> showing a lower risk of type 2 diabetes associated with wholegrain, but not refined grain, intake. When it comes to rice, <a href="https://pubmed.ncbi.nlm.nih.gov/20548009/" target="_blank">previous research</a>
has found that higher intakes of white rice were associated with an
increased risk of type 2 diabetes and it was estimated that replacing
50g (uncooked) per day of white rice with brown rice could reduce
diabetes risk by 16%. </p><p><b>Read more</b>: </p><ul style="text-align: left;"><li>Hu Y, and colleagues. <a href="https://pubmed.ncbi.nlm.nih.gov/32641435/" target="_blank">Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies</a>. BMJ. 2020. </li><li>Sun Q, and colleagues. <a href="https://pubmed.ncbi.nlm.nih.gov/20548009/" target="_blank">White rice, brown rice, and risk of type 2 diabetes in US men and women. Arch Intern Med</a>. 2010. </li><li>Aune D, and colleagues <a href="https://pubmed.ncbi.nlm.nih.gov/24158434/" target="_blank">Whole
grain and refined grain consumption and the risk of type 2 diabetes: a
systematic review and dose-response meta-analysis of cohort studies</a>. Eur J Epidemiol. 2013.
</li></ul><p>
<img alt="Kate Marsh" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Apr/KM_150.jpg" style="width: 125px;" /> <b> </b><b> </b>
<b> </b><br />
<b>Kate Marsh</b> 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). <b> </b> <b> </b><br />
<b>Contact</b>: Via her website <a href="http://www.drkatemarsh.com.au/" target="_blank">www.drkatemarsh.com.au</a>.
</p><p><br /></p>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-59097984227189185672021-01-01T05:06:00.002+11:002021-01-04T14:53:34.583+11:00PERSPECTIVES: Dr ALAN BARCLAY<p><a href="https://www.blogger.com/null" id="AWB" name="AWB"></a></p><p><b>RICE: THE GO-TO GRAIN </b></p><img alt="Have you eaten rice?" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/HaveUEaten300.jpg" style="width: 300px;" /><br />English translation: “Have you eaten rice?” <p>This
popular greeting used throughout East Asia is a reminder that
traditionally food was scarce and people were often starving. Rice saved
lives, so it’s not surprising that the word for “rice”, “food” and
“meal” is one and the same in Chinese—and in many other parts of East
Asia, too. </p><img alt="Rice bowl" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/whiterice300.jpg" style="width: 300px;" /><p> Those
early farmers who planted the first seeds some 10,000 to 8,000 years
ago in Southern China would be gobsmacked at the number of varieties
that have evolved (more than 100,000 it is estimated) and at their
colours (white, red, black), sizes, shapes, aromas, stickiness and
starchiness. And at all the things we make with the grains from flour,
noodles, and crackers to syrup, alcohol, oil and puffed breakfast
cereals. </p><p>In wok, pot or bowl or on a plate, rice soaks up the
flavours from stocks and sauces and partners with meat, chicken, fish,
seafood, tofu, vegetables, nuts, or fruit in snacks, soups, salads,
sides, pilafs, paellas, risottos, desserts and more. </p><p><b>WHAT TO LOOK FOR
</b><br />Nutty-tasting brown rice with just the inedible hull removed is
the rice with the serious nutritional wholegrain credentials. This is
because it contains all parts of the grain — including the fibrous bran,
the nutrient-rich germ and the starch-rich endosperm. Because of this,
brown rice has more dietary fibre, antioxidants, vitamins and minerals
than white rice. But it tends to be slow cooking. </p><p>However, these
days we can buy 2-minute microwave options to help get meals on the
table fast. Refined, popular, palatable white rice is still an ok
choice, especially when combined with lots of veg. For speedy meals rice
noodles are good to have on hand. Look for lower-GI varieties. </p><p><b>LOWER GI RICES - THE AMYLOSE FACTOR</b>
<br />The starch in raw food is stored in hard, compact granules that our
bodies find hard to digest, which is why starchy foods usually need to
be cooked. Water and heat expand the starch granules during cooking to
different degrees; some actually burst and free the individual starch
molecules (this is gelatinisation). Rice is a great grain for getting to
know the starches in our foods— amylose and amylopectin. </p><ul style="text-align: left;"><li>Amylose
is like a string of glucose molecules that tend to line up in rows and
form tight, compact clumps that are harder to gelatinise and digest. The
lower GI rices have a higher proportion of amylose.</li><li>Amylopectin
is a string of glucose molecules with lots of branching points, such as
you see in some types of seaweed. Amylopectin molecules are larger and
more open and the starch tends to be easier to gelatinise and digest.
Higher GI rices have a higher proportion of amylopectin. </li></ul><p>Adapted from <a href="http://www.dralanbarclay.com/the-good-carbs-cookbook/" target="_blank"><i>The Good Carbs Cookbook</i></a>, by Dr Alan Barclay, Kate McGhie & Philippa Sandall. <br /></p>
<img alt="The Good Carbs Cookbook" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/GoodCarbsCookbook150.jpg" style="width: 150px;" /><p>Published by Murdoch Books.
</p><p><img alt="Dr Alan Barclay" border="0" img="" src="http://www.glycemicindex.com/blog/2017/April/AWB200.jpg" style="width: 125px;" /><br />
<b>Alan Barclay, PhD</b> is a <a href="https://au.linkedin.com/in/dralanwbarclay" target="_blank">consultant dietitian</a> and chef (<a href="http://www.nsi.tafensw.edu.au/Courses/CourseDetail/commercial-cookery/certificate-iii/SIT30816-01V01" target="_blank">Cert III</a>).
He worked for Diabetes Australia (NSW) from 1998–2014 . He is
author/co-author of nearly 40 scientific publications, and
author/co-author of <i>The good Carbs Cookbook</i> (Murdoch Books), <i>Reversing Diabetes</i> (Murdoch Books), <i>The Low GI Diet: Managing Type 2 Diabetes</i> (Hachette Australia) and <i>The Ultimate Guide to Sugars and Sweeteners</i> (The Experiment, New York).<br />
<b>Contact:</b> You can follow him on <a href="https://twitter.com/DrAlanWBarclay" target="_blank">Twitter</a>, <a href="https://www.linkedin.com/in/dralanwbarclay" target="_blank">LinkedIn </a>or check out his <a href="http://www.dralanbarclay.com/" target="_blank">website</a>.</p><p><br /></p>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-76361749440390984482021-01-01T05:05:00.002+11:002021-01-04T14:53:04.444+11:00DIABETES CARE<p><a href="https://www.blogger.com/null" id="DC" name="DC"></a></p><p><b>RICE AND THE MANAGEMENT OF DIABETES </b><br />Due
in part at least to the current popularity of “low carb” diets, people
with diabetes are often advised to at the very least severely limit, if
not completely avoid rice. This is of course a major issue for people
who traditionally eat rice for all of their main meals (breakfast, lunch
and dinner), like many people from South and East Asia. For these
people, complete avoidance is not really a long-term strategy for
success, as it goes against their cultural and personal food
preferences. What are the alternatives, if any? </p><img alt="Brown and White rice" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/BrownWhiterice300.jpg" style="width: 300px;" />
<p><b>Portion caution
</b><br />Cooked rice is indeed a concentrated source of starchy
carbohydrate. As can be seen in this month’s “Your GI Shopping Guide”, a
quarter of a Cup of most cooked rices provides around one carbohydrate
exchange (12-18g carbohydrate per serve). While everyone with diabetes
should see a dietitian for personalised advice, as a general guide, the
carbohydrate recommendations for main meals for adults are: </p><p><i>Men </i>45 – 60 grams of carbohydrate, or 3 – 4 exchanges </p><p><i>Women </i>30 – 45 grams of carbohydrate, or 2 – 3 exchanges </p><p>So,
if you are going to continue to enjoy rice for breakfast, lunch and
dinner, aim to have less than 1 cooked Cup at each meal. Bulk the meal
out with non-starchy vegetables (e.g., alfalfa sprouts, asparagus, bean
sprouts, bok choy, broccoli, Brussel’s sprouts, cabbage, capsicum,
cauliflower, celery, chives, cucumber, eggplant, endive, garlic, green
beans, kale, lettuce, leeks, marrow, mushrooms, okra, onions, radish,
rocket, shallots, silverbeet, spinach, squash, tomatoes, watercress, and
zucchini) and some lean protein (e.g., eggs, lean meat, seafood,
skinless poultry or tofu). </p><p><b>Swap it, don’t stop it
</b><br />There are literally thousands of varieties of rice grown around
the world. We have measured the GI of only a small portion of them.
While many varieties have a high GI (>70), not all varieties do.
Lower GI varieties are becoming increasingly available in both South and
East Asia, to suit the culinary needs of the local population. See this
month’s “Your GI Shopping Guide” for some more common examples and
ideas. </p><p><b>Glycemic load counts</b>
<br />The glycemic load (GL) is the amount of available carbohydrate
(grams) in a serve of food, multiplied by its GI value (which is a
percentage): </p><p>GL = available carbohydrate per serve X GI value ÷ 100. </p><p>Each
unit of GL is equivalent to 1 gram of pure glucose – the sugar people
measure in their blood with their home blood glucose meter when they
have diabetes.
So, by choosing the lower GI variety of your favourite rice, and eating
it in smaller portions, you can potentially cut the glycemic impact of
the rice you eat in half. </p><p><b>Long-term success
</b><br />For those people who have enjoyed eating rice for their main
meals for most of their life, complete avoidance or severe restriction
is not a recipe for long-term success. As the scientific evidence base
shows us, many people can adhere to a “low carb” diet for 6 months, but
most can’t for 12 months or more. It is therefore arguably better to
enjoy a smaller amount of high-quality rice on a regular basis, than to
try to avoid it. </p><p><b>Read more</b>: </p><ul style="text-align: left;"><li>Diabetes Australia: <a href="https://www.diabetesaustralia.com.au/food-activity/eating-well/what-should-i-eat/" target="_blank">What should I eat </a></li><li>National Diabetes Services Scheme: <a href="https://www.diabetesqualified.com.au/wp-content/uploads/2016/10/FS_Carbohydrate-counting-and-diabetes_orange_highres.pdf" target="_blank">Carbohydrate counting and diabetes</a> </li><li><a href="https://pubmed.ncbi.nlm.nih.gov/29522789/" target="_blank">Effect of dietary carbohydrate restriction on glycemic control in adults with diabetes: A systematic review and meta-analysis</a></li></ul>
<b>Alan Barclay, PhD</b> is a <a href="https://au.linkedin.com/in/dralanwbarclay" target="_blank">consultant dietitian</a> and chef (<a href="http://www.nsi.tafensw.edu.au/Courses/CourseDetail/commercial-cookery/certificate-iii/SIT30816-01V01" target="_blank">Cert III</a>).
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 <i>The good Carbs Cookbook</i> (Murdoch Books), <i>Reversing Diabetes</i> (Murdoch Books), <i>The Low GI Diet: Managing Type 2 Diabetes</i> (Hachette Australia) and <i>The Ultimate Guide to Sugars and Sweeteners</i> (The Experiment, New York).<br />
<b>Contact:</b> You can follow him on <a href="https://twitter.com/DrAlanWBarclay" target="_blank">Twitter</a>, <a href="https://www.linkedin.com/in/dralanwbarclay" target="_blank">LinkedIn </a>or check out his <a href="http://www.dralanbarclay.com/" target="_blank">website</a>.GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-31552992438397776852021-01-01T05:04:00.002+11:002021-01-04T14:52:36.340+11:00YOUR GI SHOPPING GUIDE<p><a href="https://www.blogger.com/null" id="PR" name="PR"></a></p><p>
<b>WHICH RICE?
</b><br />Preparing this article on the GI of rice turned out to be way
more difficult than I anticipated. There are literally hundreds of
studies that have looked at the GI of rice and identified virtually as
many GI values! I’ve chosen just a few varieties of rice to profile in
this month’s shopping guide, and simplified the evidence, but if you
would like to read more see the reference below. </p><p>
<img alt="Rice varieties" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/ricevarieties300.jpg" style="width: 300px;" /></p><p>Generally,
rice should be considered a medium to high GI food with the potential
to contribute a significant glycemic load to our diet. To moderate its
glycemic impact you could consider: </p><ul style="text-align: left;"><li>Species
- high amylose rice (think long, firmer grains that expand less during
cooking) has lower GI values than high amylopectin varieties (think
shorter grain, waxy, sticky or glutinous rice) </li><li>Preparation
technique - shorter cooking times and steaming, rather than boiling,
tend to lower GI. Cooling cooked rice by refrigeration increases
resistant starch and lowers the GI </li><li>Accompaniments - eating rice
with vinegar (as in sushi) or with pickled foods can lower the GI, as
can incorporating soluble fibres such as those from barley and legumes
And finally </li><li>Portion size - a smaller serve will have a lower glycemic load </li></ul><p><a href="http://www.glycemicindex.com/blog/2020/Apr/PWD.jpg" target=""><img alt="PWD" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Apr/PWD300.jpg" style="width: 300px;" /></a> <b> </b></p><p>
<b>Arborio, risotto rice, boiled
</b><br />GI 69
<br />Serving: 1 cup (170g/6oz) </p>
<a href="http://www.glycemicindex.com/blog/2021/Jan/RiceTab1.JPG" target=""><img alt="fiberous food" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/RiceTab1300.jpg" style="width: 300px;" /></a>
<p><b>Basmati rice (medium amylose), white, boiled
</b><br />GI 43-69.
<br />Serving: 1 cup (165g/6oz) </p>
<a href="http://www.glycemicindex.com/blog/2021/Jan/RiceTab2.JPG" target=""><img alt="fiberous food" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/RiceTab2300.jpg" style="width: 300px;" /></a>
<p><b>Broken Rice (Thai- cooked in rice cooker)
</b><br />GI 86
<br />Serving: 1 cup (170g/6oz) </p>
<a href="http://www.glycemicindex.com/blog/2021/Jan/RiceTab3.JPG" target=""><img alt="fiberous food" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/RiceTab3300.jpg" style="width: 300px;" /></a>
<p><b>Brown rice, high amylose
</b><br />GI 50-66
<br />Serving: 1 cup of cooked rice (210g/7.5oz) </p>
<a href="http://www.glycemicindex.com/blog/2021/Jan/RiceTab4.JPG" target=""><img alt="fiberous food" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/RiceTab4300.jpg" style="width: 300px;" /></a>
<p><b>Cambodian Fragrant Rice long grain white
</b><br />GI 62
<br />Serving: 1 cup of cooked rice (200g/7oz) </p><a href="http://www.glycemicindex.com/blog/2021/Jan/RiceTab5.JPG" target=""><img alt="fiberous food" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/RiceTab5300.jpg" style="width: 300px;" /></a>
<p><b>Glutinous rice, boiled or cooked in rice cooker (low amylose)
</b><br />GI 75-98
<br />Serving: 1 cup of cooked rice (174g/6oz)</p><a href="http://www.glycemicindex.com/blog/2021/Jan/RiceTab6.JPG" target=""><img alt="fiberous food" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/RiceTab6300.jpg" style="width: 300px;" /></a>
<p><b>Jasmine rice, white, cooked in rice cooker or boiled
</b><br />GI 79-109
<br />Serving: 1 cup of cooked rice (200g/7oz) </p>
<a href="http://www.glycemicindex.com/blog/2021/Jan/RiceTab7.JPG" target=""><img alt="fiberous food" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/RiceTab7300.jpg" style="width: 300px;" /></a>
<p><b>Low GI, high amylose, white rice, Doongara, Rice Growers Australia
</b><br />GI 54
<br />Serving: 1 cup of cooked rice (220g/8oz </p>
<a href="http://www.glycemicindex.com/blog/2021/Jan/RiceTab8.JPG" target=""><img alt="fiberous food" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/RiceTab8300.jpg" style="width: 300px;" /></a>
<p><b>Red Rice (Sri Lankan, cooked in rice cooker)
</b><br />GI 59
<br />Serving: 1 cup of cooked rice (170g/6oz) </p><a href="http://www.glycemicindex.com/blog/2021/Jan/RiceTab9.JPG" target=""><img alt="fiberous food" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/RiceTab9300.jpg" style="width: 300px;" /></a>
<p><b>Read more</b>: </p><ul style="text-align: left;"><li>Kaur, and colleagues. <a href="https://pubmed.ncbi.nlm.nih.gov/25590950/" target="_blank">The glycemic index of rice and rice products: a review, and table of GI values</a>. Critical Reviews in Food Science and Nutrition, 2016. </li></ul><p>
</p><p>
</p><ul><li><a href="http://www.glycemicindex.com/">www.glycemicindex.com</a></li></ul>
<img alt="Kaye Foster-Powell" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Apr/Kaye150.jpg" style="width: 125px;" />
<b><br />Kaye Foster-Powell</b> 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. <br />
<b>Contact</b>: Via her <a href="http://www.yourdiabetesdietitian.com.au/" target="_blank">website</a>.
<p><br /></p>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-73707837461007141672021-01-01T05:03:00.003+11:002021-01-04T14:51:41.014+11:00GOOD CARBS FOOD FACTS<p><a href="https://www.blogger.com/null" id="FF" name="FF"></a></p><p>
<b>BLACK RICE<br /></b>Have you noticed a trend toward black foods, such
as bread with charcoal, black seaweed, black sesame and squid ink?
Perhaps this is because they are unusual, or because they look great and
really ‘pop’ on the plate making for Instagram (black) gold. Black rice
is another black food that is enjoying popularity and is now widely
available.</p><p> <img alt="BLACK RICE" border="0" height="199" img="" src="http://www.glycemicindex.com/blog/2021/Jan/BlackRice300.jpg" style="width: 300px;" width="300" />
</p><p> Black rice is a variety of regular rice Oryza sativa. In ancient
China black rice was known as forbidden rice as only the wealthy could
afford it. Now you can buy it in the supermarket, although it is a
little more expensive than regular rice. I’ve seen it labelled as a
‘super food’ and while we may not be used to seeing rice labelled this
way, it does have something special. The black colour is due the
presence of an antioxidant called anthocyanin, which is also found in
blue and purple fruits and vegetables such as berries, grapes, plums and
cabbage. Besides looking gorgeous, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/" target="_blank">anthocyanins are also good for you</a>
because they have antioxidant and anti-inflammatory properties that
might help reduce the risk of numerous diseases such as cardiovascular
disease, type 2 diabetes and even cancer. This sounds pretty ‘super’ to
me, but I think lots of foods are super. It is also a good source of
magnesium and a source of B-vitamins thiamine and niacin, and 1 cup of
cooked black rice has just over 3g of fibre as most black rice is
wholegrain and still has its bran layer. Black rice is naturally gluten
free and offers a bit of excitement and variety in a gluten-free diet
for those with coeliac disease or gluten intolerance. </p><p>Many rice
varieties have a high glycemic index (GI), several have medium GI, but
unusually black rice appears to have a low GI. There is only one black
rice listed on the <a href="http://www.glycemicindex.com/foodSearch.php?num=947&ak=detail" target="_blank">GI database</a>,
and it is a Chinese black rice porridge that has a GI of 42 (low). With
most rices the main determinant of GI is the balance of the two main
starches present, amylose and amylopectin. However, in black rice it is
likely that the high levels of anthocyanin antioxidant is also slowing
down the absorption of the carbohydrate and thus lowering the GI. </p><p>Black
rice keeps its shape and is chewier than polished white rice and has a
nutty flavour. It also takes longer to cook, around 35 minutes. To save
time, try cooking up a big batch, freeze meal-sized portions and take
one out as you need it. Black rice is perfect for rice salads, rice
bowls, pilafs, risotto, paella, fried rice and as a base for curries and
stir-frys and even as a sweet rice pudding dessert. </p><p> <a href="http://www.glycemicindex.com/blog/2021/Jan/BlackRiceTab.JPG" target=""><img alt="Yams" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/BlackRiceTab300.jpg" style="width: 300px;" /></a> <b><br />Source</b>: <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/603381/nutrients" target="_blank">USDA</a>, 2020 <br />
<br />
<img alt="Nicole Senior" border="0" img="" src="http://www.glycemicindex.com/blog/2018/Feb/Nicole2018_125.jpg" style="width: 125px;" /> <b> </b><b> </b>
<b> </b><br />
<b>Nicole Senior</b> 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. <b> </b> <b> </b><br />
<b>Contact</b>: You can follow her on <a href="https://twitter.com/NicoleMSenior" target="_blank">Twitter</a>, <a href="https://www.facebook.com/NicoleSenior.Nutritionist" target="_blank">Facebook</a>, <a href="https://www.pinterest.com/nicoles4279/" target="_blank">Pinterest</a>, <a href="https://www.instagram.com/NicoleMSenior/" target="_blank">Instagram </a>or check out her <a href="http://www.nicolesenior.com.au/" target="_blank">website</a>.
</p>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-87477327919084277612021-01-01T05:02:00.001+11:002021-01-01T05:02:02.106+11:00GLYCEMIC INDEX FOUNDATION NEWS<p> </p><p><b>SWAP IT, DON’T STOP IT</b></p><p>The GI Foundation (Australia) has a handy Swap It <a href="https://www.gisymbol.com/swap-it/#1508502232923-40ee6716-cb68" target="_blank">tool </a>that you can use to find healthy lower GI alternatives to your favourite foods, like rice. <br /></p>
<img alt="SWAP IT, DON’T STOP IT" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/GIFSwapIt300.jpg" style="width: 300px;" />
<p><b>Read more</b>: </p><ul style="text-align: left;"><li><a href="www.gisymbol.com " target="_blank">www.gisymbol.com</a></li></ul>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-28792354056259850322021-01-01T05:01:00.003+11:002021-01-04T14:51:07.744+11:00THE GOOD CARBS KITCHEN<p><a href="https://www.blogger.com/null" id="Kitchen" name="Kitchen"></a></p><p>
<br />
<b>GOLDEN RICE WITH PEAS AND CASHEWS </b><br />0:10 Prep • 6 Serves • Side dish • Every day </p><p>
<img alt="GOLDEN RICE WITH PEAS AND CASHEWS" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/GoldenRicePeasCashews300.jpg" style="width: 300px;" />
<b> </b></p><p><b>INGREDIENTS
</b><br />1½ cups (300 g) basmati rice
<br />1 tablespoon vegetable oil
<br />4 whole cloves
<br />1 small cinnamon stick
<br />4 cardamom pods, bruised
<br />1 teaspoon cumin seeds
<br />1 teaspoon turmeric
<br />1½ cups (235 g) shelled garden peas
<br />3¼ cups (875 ml) hot chicken stock <br />1 teaspoon salt flakes
<br />1 cup (155 g) raw cashews </p><p><b>METHOD
</b><br />Wash the rice several times and drain well. </p><p>Heat the oil
in a large sturdy pot, add the cloves, cinnamon, cardamom pods and cumin
seeds and gently fry for 1 minute. Add the turmeric and rice and stir
over medium heat for about 3 minutes. Add the peas with the hot stock
and salt. Bring quickly to the boil, then turn the heat to very low and
cover the pot with a tight fitting lid. </p><p>Cook for 25 minutes
without lifting the lid. Remove the pot from the heat, take the lid off
and stand for 3 minutes to let the stream escape. Remove whole spices at
this stage if liked. Add the cashews and fluff the grains lightly with a
fork and serve. </p><p><b>NUTRITION
</b><br /><i>Per serve </i>1350kJ/323 calories; 8.9g protein; 17g fat
(includes 3g saturated fat; saturated : unsaturated fat ratio 0.2); 31g
available carbohydrate (includes 3.5g sugars and 27g starch); 6g fibre;
434mg sodium; 284mg potassium; sodium : potassium ratio 1.5 </p><p><b>RECIPE
</b><br />Kate McGhie, <a href="http://www.dralanbarclay.com/the-good-carbs-cookbook/" target="_blank"><i>The Good Carbs Cookbook</i></a>, Murdoch Books. </p>
<img alt="The Good Carbs Cookbook" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/GoodCarbsCookbook150.jpg" style="width: 150px;" /><p><b>IMAGE
</b><br />Alan Benson </p><p><b>RAINBOW STEAMED RICE</b>
<br />1:00–2:00 hr Prep • 0:35 Cook • 4 Servings • Gluten free • Lactose free • Nut free • Main meal </p><p>
<img alt="RAINBOW STEAMED RICE" border="0" img="" src="http://www.glycemicindex.com/blog/2021/Jan/RainbowRice300.jpg" style="width: 300px;" />
<b> </b></p><p><b>INGREDIENTS
</b><br />1 cup White rice
<br />2 tablespoons Black rice
<br />¼ Cup Red mung/Azuki beans
<br />1 tablespoon Green mung beans
<br />2 tablespoons Pearl barley
<br />2 tablespoons Red quinoa
<br />¼ Cup Sorghum
<br />Roasted black sesame seeds, to sprinkle </p><p><b>METHOD
</b><br /><i>Preparation
</i><br />Soak the black rice, sorghum, red beans and green mung beans separately for 1-2 hours or overnight. Drain the water. </p><p><i>Cooking
</i><br />Put black rice, sorghums, red mung beans, green mung beans,
pearl barley and red quinoa in a rice cooker. Do not mix them. Add 2
cups water or according to the rice cooker’s instruction for 2 cups of
rice. Choose the function for rice cooking. The time to cook varies
depending on the cooker and may take ~35 minutes. When cooked, use the
plastic rice spoon to mix all together. Sprinkle black sesame seeds on
the top. </p><p>Serve with stir-fries or salads. </p><p><b>TIPS
</b><br /></p><ul style="text-align: left;"><li>Try plant-based meat for extra protein. Pre-cook the plant-based meat and mix with the rice in the pan for 1-2 minutes. </li><li>For quick and easy meal, can use tin or pre-cooked beans and grains instead raw rice and grains. </li></ul><p><b>DID YOU KNOW? </b><br />This
type of rice is popular in Asia. It is very similar to the traditional
Korean multigrain rice (Japgokbap/Ogokbap) which also include grains and
beans. </p><p><b>NUTRITION </b><br /><i>Per serve</i> 1528 kJ/365
calories; 12.5g protein; 2.5g fat (includes 0.7g saturated fat;
saturated: unsaturated fat ratio 0.7); 69g available carbohydrate; 6.7g
fibre; 7mg sodium; 400mg potassium; sodium: potassium ratio 0.02
<b> </b></p><p><b>RECIPE</b><br />
<br />
<img alt="Shannon Shanshan Lin" border="0" img="" src="http://www.glycemicindex.com/blog/2020/May/ShannonLin125.jpg" style="width: 125px;" />
<br />
<b>Shannon Shanshan Lin</b> 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.
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Follow us on <a href="https://twitter.com/goodcarbhealth" target="_blank"><img alt="Twitter" border="0" src="http://www.glycemicindex.com/blog/2019/Aug/twittericon.jpg" style="width: 20px;" /></a>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-80984382843899169382020-11-01T05:07:00.004+11:002020-11-01T05:07:00.294+11:00FOOD FOR THOUGHT<a href="https://www.blogger.com/null" id="FFT" name="FFT"></a>
<b>NON-DIGESTIBLE COMPONENTS OF FOOD – SHOULD WE BE EATING MORE? </b><p>Once upon a time, the roughage in food, now called dietary fibre, was regarded as a nuisance, something that might slow the growth of children, just like it did in animals. But in the 1970s two British nutrition scientists, Dennis Burkett and Hugh Trowell, proposed something radical - that dietary fibre might actually be helpful - preventing the development of diseases like type 2 diabetes and colon cancer. In fact, they suggested that nearly every “Western” disease might respond favourably to eating more roughage. <br /></p>
<img alt="Roughage" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Nov/breadroughage300.jpg" style="width: 300px;" />
<p>I can still remember raising my eyebrow while listening to Dennis Burkett’s presentation to Sydney scientists in 1980. He showed us a plate-size ‘cow pat’ next to a match box. In the next slide, he showed a typical human stool of a westerner, a few hard pellets, again next to a match box (If you’d like to see more description of human stools, you’ll <b>love </b>the Bristol stool chart (see below)). Today, 50 years later, we know that dietary fibre increases the water content, volume and weight of faeces, and along with that the ability to alter human metabolism in ways we never thought possible. </p><p>Last year, I was lucky enough to join a group of 40 eminent scientists calling themselves the <b>International Carbohydrate Quality Consortium</b>, who met in Palinuro, Italy, to draw up a consensus statement on what we know and don’t know about dietary fibre. The ensuing paper was published in the journal Nutrients recently (see below). </p><p>There is still some confusion and disagreement about the definition of dietary fibre and how it should be measured. Many of us still use the original definition: carbohydrates (and relatively small amounts of other substances) derived from plants that are not digested by our digestive enzymes or absorbed in our small intestine. Hence, they reach the large intestine where a substantial amount is digested by the microbes in our microbiome. Helpful bacteria produce small organic acids that are absorbed into the body, used for our metabolism, and promote insulin sensitivity. </p><p>However, there is much that is not known about dietary fibre, in part because the structure of the plant cell wall which makes up the majority of our dietary fibre has not been fully explored. Added to this, what occurs during chewing and movement through the digestive tract is not clear. The nature and actions of the microbiome are just beginning to be investigated. </p><p><b>What do we know? </b> Dietary fibre can alter gut function starting in the mouth and ending where the intestinal tract exits the body (the anus). The actual physiological effects depend critically on the properties of individual plant polysaccharides and oligosaccharides (i.e., types of fibre) and also the structural integrity of cell walls, an important part of the architecture of the plant tissue. These effects may include increasing or decreasing salivation, viscosity of the food as it travels down the gut, stomach emptying rate, extent of nutrient digestion and absorption, transit time, faecal bulking, laxation, fermentation, colonic acidity, microbiota amount and composition, binding of mucus, enzymes, hormones, bile acids and other metabolites, which may also be bioactive. Whew! </p><p>Beyond the gut, the established metabolic effects of specific types of fibre include lowering of blood cholesterol and postprandial (after meal) blood glucose, and fasting blood glucose in people with diabetes. In particular, these effects have been observed with isolated viscous fibres such as psyllium, β-glucans, guar gum, glucomannan and pectic polysaccharides. Another plant isolate, inulin, though not viscous, can lower fasting glucose and insulin and fasting LDL-cholesterol while increasing good cholesterol (HDL) in people with diabetes and to a lesser extent in overweight and obese persons. Some manufactures add inulin to yogurt and other products. </p><p>These observations show that fibre is capable of modifying our metabolism. Moreover, fibre-rich sources of edible plants such as pulses, nuts, barley, oats, some vegetables and fruits have been shown to improve long-term control of established chronic-disease risk factors, like blood fats (i.e., cholesterol and triglycerides), glucose, blood pressure and body weight. Many of these beneficial health effects have been attributed to the presence of fibre in these foods. But a distinction needs to be made between natural sources of dietary fibre and purified or modified forms of fibre. The purified forms may not have the same properties that they did as part of the original food. </p><p><b>Recommendations from the ICQC</b>: </p><ul style="text-align: left;"><li>Dietary fibre is an important part of a sustainable, balanced healthy diet. Consumption is below recommended intake levels for optimal health in many parts of the world and may be decreasing. </li><li>We should eat a total of 14 g /1000 Calories (3.3 g / 1000 kilojoules) of dietary fibre a day, ideally from naturally-occurring fibre. </li><li>Dietary fibre should be a compulsory part of a food label’s Nutrition facts / information panel. </li><li>Labelling should distinguish between fibre that is intrinsic to foods and that added as a functional supplement. </li></ul><p><b>REFERENCES</b>: </p><ul style="text-align: left;"><li>Burkitt DP and Trowell HC. <a href="https://books.google.com/books?id=kEsl3HwZamIC&printsec=frontcover&dq=refined+carbohydrate+food+and+disease+by+Burkitt" target="_blank">Refined carbohydrate food and disease</a>. Academic Press, London, 1975. </li><li>The <a href="https://en.wikipedia.org/wiki/Bristol_stool_scale" target="_blank">Bristol stool chart</a> </li><li>Dietary Fibre Consensus from the <a href="https://www.mdpi.com/2072-6643/12/9/2553" target="_blank">International Carbohydrate Quality Consortium</a> </li><li>Capuano E. <a href="https://pubmed.ncbi.nlm.nih.gov/27229126/" target="_blank">The behavior of dietary fiber in the gastrointestinal tract determines its physiological effect</a>. Crit Rev Food Sci Nutr. 2017 </li></ul><p><img alt="Professor Jennie Brand-Miller" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Apr/BrandMiller150.jpg" style="width: 125px;" /> <b> </b><b> </b> <b> </b>
<b> </b><br />
<b>Professor Jennie Brand-Miller</b> 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.GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-45285284903793810082020-11-01T05:06:00.002+11:002020-11-01T05:06:00.643+11:00WHAT’S NEW?<p> <a href="https://www.blogger.com/null" id="WN" name="WN"></a>
<b>FIBRE AND BODY WEIGHT </b></p><p>The role of dietary fibre in weight management has been investigated for many decades and is still debated. A recently published systematic review and meta-analysis of randomised controlled trials sheds more light on the subject by specifically investigating the effect of viscous dietary fibres on body weight, waist circumference, body mass index (BMI), and body fat, independent of energy (kilojoule/calorie) reduction. </p>
<img alt="Psyllium" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Nov/psyllium300.jpg" style="width: 300px;" />
<p> Agar, alginate, β-glucan, guar gum, konjac, viscous fiber blend (konjac, alginate, and xanthan), psyllium and xanthan gum are all common kinds of viscous dietary fibres that are found naturally in foods, are added as ingredients, or can be consumed as fibre supplements, and were included in the systematic review. </p><p>There was a total of 62 trails including 3,877 people, with an average age of 51 years (range 16 – 70 years), and a baseline body mass index (BMI) of 27 (range 19 - 33) kg/m2. Around one fifth (18%) of participants had diabetes and/or the metabolic syndrome and over a third (37%) were at risk of cardiovascular disease (e.g., heart disease or stroke). The main findings were: </p><ul style="text-align: left;"><li>consuming 8 g (range 0.8 - 36 g) of viscous fibre a day leads to a 0.33 kg decrease in body weight over 8 weeks (range 4-52 weeks), with evidence that the longer people consume the soluble dietary fibre, the more weight they lose. </li><li>consuming 7 g (range 2.3 - 36 g) of viscous fibre a day leads to a 0.63 cm decrease in waist circumference over 12 weeks (range 4-52 weeks), with evidence that the longer people consume the soluble dietary fibre, the smaller their waist circumference. </li><li>consuming 6 g (range 1.3 - 36 g) of viscous fibre a day leads to a 0.28 kg/m2 decrease in BMI over 8 weeks (range 4-52 weeks). </li><li>consuming 9 g (range 3 - 36 g) of viscous fibre a day did not quite lead to a statistically significant decrease (-0.78%, P=0.05) in body fat over 8 weeks (range 4-52 weeks). </li></ul><p>While the reductions in weight, BMI and waist circumference are not huge by any measure, they were all independent of energy (kilojoule/calorie) reduction and are comparable to other popular dietary approaches like the Mediterranean-style diet (0.29 kg reduction in body weight), low-carbohydrate diet (0.48 kg reduction in body weight) and high–dietary pulses (legumes) diet (0.34 kg reduction in body weight). </p><p>Therefore, making sure you include more soluble dietary fibre in your diet may have some added benefits if you are trying to lose weight or get into shape. </p><p><b>Read more</b>: </p><ul style="text-align: left;"><li><a href="https://pubmed.ncbi.nlm.nih.gov/31897475/" target="_blank">Can dietary viscous fiber affect body weight independently of an energy-restrictive diet? A systematic review and meta-analysis of randomized controlled trials</a>.</li></ul>
<p><img alt="Dr Alan Barclay" border="0" img="" src="http://www.glycemicindex.com/blog/2017/April/AWB200.jpg" style="width: 125px;" /><br />
<b>Alan Barclay, PhD</b> is a <a href="https://au.linkedin.com/in/dralanwbarclay" target="_blank">consultant dietitian</a> and chef (<a href="http://www.nsi.tafensw.edu.au/Courses/CourseDetail/commercial-cookery/certificate-iii/SIT30816-01V01" target="_blank">Cert III</a>). 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 <i>The good Carbs Cookbook</i> (Murdoch Books), <i>Reversing Diabetes</i> (Murdoch Books), <i>The Low GI Diet: Managing Type 2 Diabetes</i> (Hachette Australia) and <i>The Ultimate Guide to Sugars and Sweeteners</i> (The Experiment, New York).<br />
<b>Contact:</b> You can follow him on <a href="https://twitter.com/DrAlanWBarclay" target="_blank">Twitter</a>, <a href="https://www.linkedin.com/in/dralanwbarclay" target="_blank">LinkedIn </a>or check out his <a href="http://www.dralanbarclay.com/" target="_blank">website</a>.</p>
GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-53913839380493250592020-11-01T05:05:00.002+11:002020-11-01T05:05:00.298+11:00PERSPECTIVES: Dr ALAN BARCLAY<p><a href="https://www.blogger.com/null" id="AWB" name="AWB"></a>
<b>FIBRE AND GLYCEMIC INDEX </b></p><p>There is a common belief that foods that are high in fibre do not raise blood glucose levels as much as those that are low in fibre, and therefore “high fibre” can be used as a surrogate marker for “low GI” when shopping for foods. Is this belief valid? <br /></p>
<img alt="Short-grain Brown rice" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Nov/short-grainbrownrice300.jpg" style="width: 300px;" />
<p>Before I can answer this question, it’s important to consider what information about carbohydrates can be found on most food labels around the globe. </p><p><i>Carbohydrates and food labelling </i></p><p>As discussed in previous editions of <a href="http://ginews.blogspot.com/2018/08/perspectives-with-dr-alan-barclay.html" target="_blank">GI News</a>, currently, in most parts of the world, only very basic information about carbohydrate is included on food labels. Unfortunately, Nutrition Facts / Information panels are not mandatory in many parts of the world, and in places where they are, only <b>total </b>(available) <b>carbohydrate </b>(i.e., all maltodextrins, starches and sugars) and <b>total sugars</b> (e.g., all naturally occurring and added sugars) are generally included. </p><p>Dietary fibre, which is a kind of carbohydrate, is not a mandatory component of the Nutrition Facts / Information panel in most countries at present, with the exceptions being Canada and the United States of America (USA). In some nations, it must be included under certain circumstances, like when a fibre claim is made, and in many countries, it can also be included as voluntary information. </p><p>Unfortunately, the GI is not a mandatory component of food labels in any part of the world at present. However, voluntary GI labelling scheme’s do exist in many countries, including Australia, China, India, New Zealand, Singapore, South Africa and the USA. </p><p><i>Total carbohydrate and blood glucose levels </i></p><p>People with diabetes – in particular those that use insulin – can use the information about the total amount of available carbohydrate on food labels to help manage their blood glucose levels. Carbohydrate counting – whether using gram (g) amounts, 10 g portions or 15 g exchanges – has been proven in randomised controlled trials to significantly lower glycated haemoglobin (HbA1c), the 3-month average of blood glucose levels, by 0.35% - 0.64% points in people with type 1 diabetes. While it may sound small, lowering HbA1c by 0.5% points may reduce the risk of deaths related to diabetes by around 10%, heart attack by 7%, and microvascular complications (e.g., retinopathy, neuropathy, nephropathy, etc…) by around 18%. </p><p><i>GI and blood glucose levels </i></p><p>There is good evidence from randomised controlled trials that choosing mostly low GI foods and meals instead of high GI alternatives lowers HbA1c by 0.5% points in people with diabetes. </p><p><i>Sugars and blood glucose levels </i></p><p>Surprising to most, the total amount of sugars in a food or meal is not useful from a blood glucose management perspective, for several reasons: </p><ul style="text-align: left;"><li>The GI of commonly consumed sugars (naturally occurring and added) ranges from a low of around 20 for the sugar fructose to a high of 105 for the sugar maltose. </li><li>Commonly added sugars like sucrose, high-fructose corn syrups and most honeys, have GI values in the 60’s and therefore are medium GI. </li><li>Sugars are not the only kind of carbohydrate that effect blood glucose levels – maltodextrins and starches also raise them, and they are all included as a part of total carbohydrate in Nutrition Facts / Information panels. </li></ul><p>This is why, for people with diabetes, total carbohydrate is a more useful component of Nutrition Facts / Information panels than sugars. </p><p><i>Dietary fibre and blood glucose levels </i></p><p>Jason Bao and colleagues recently investigated the effect of 121 different foods and 13 mixed-meals in 1000 kJ (240 Calorie) or 2000 kJ (480 Calorie) portions, respectively, on blood glucose and insulin levels. The foods and meals all had widely differing amounts of carbohydrate, fat, protein and dietary fibre, reflecting what we commonly consume in our regular diets. Consistent with the evidence from clinical trials in people with diabetes that investigated the effect of either total available carbohydrate or GI on blood glucose levels, they found that the foods glycemic load, which is the product of available carbohydrate and GI (GL = GI x available carbohydrate per serve ÷ 100), was the strongest predictor of a foods and meals effect on blood glucose and insulin levels. </p><p>Perhaps surprisingly, for individual foods containing between 0 and 24 grams of fibre and meals containing between 0 and 21 g of fibre, total fibre content was not a predictor of either blood glucose or insulin response for the foods or meals. </p><p>While this may sound surprising, its important to remember that there are a large number of factors that determine a foods GI, including (but not limited to): </p><ul style="text-align: left;"><li>type and amount of sugars </li><li>type and amount of starch (i.e., amylose or amylopectin) </li><li>starch gelatinisation </li><li>acidity (pH) </li><li>polyphenol content </li><li>type of dietary fibre </li></ul><p>There is evidence that viscous dietary fibres like agar, alginate, β-glucan, guar gum, konjac, pectin, psyllium and xanthan gum do help lower the glycemic index of foods or meals. However, other types of dietary fibre may not have the same effect, particularly when processed. Unfortunately, the <b>type of dietary fibre</b> is not included in mandatory Nutrition Facts / Information panels anywhere in the world at present. </p><p>Therefore, total dietary fibre is not a useful surrogate for GI (or GL) with respect to the effects of individual foods or meals on blood glucose levels. Just because a food or meal is high in fibre does not mean it will have a low GI. </p><p><i>The GI and GL are the best predictors of a food or meals effect on blood glucose levels </i></p><p>Therefore, if you want to know how a food will affect your blood glucose levels, look at the amount of total available carbohydrate per serve (based on the amount you will be eating – which is not necessarily the same as what is printed on the pack) and the foods GI. Sydney University’s GI Research Service lists the GI values for hundreds of foods on its website <a href="http://www.glycemicindex.com">www.glycemicindex.com</a> which can be accessed for free on your PC, tablet or smart phone when shopping. </p><p><b>Read more</b>: </p><ul style="text-align: left;"><li>Food and Agriculture Organisation of the United Nations. <a href="http://www.fao.org/food-labelling/en/" target="_blank">Food Labelling</a>. </li><li>Bell and colleagues. <a href="https://pubmed.ncbi.nlm.nih.gov/24622717/" target="_blank">Efficacy of carbohydrate counting in type 1 diabetes: a systematic review and meta-analysis</a>. </li><li>Thomas and Elliott. <a href="https://pubmed.ncbi.nlm.nih.gov/19160276/" target="_blank">Low glycaemic index, or low glycaemic load, diets for diabetes mellitus</a>. </li><li>Stratton and colleagues. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC27454/" target="_blank">Association of glycaemia with macrovascular and microvascular complications of type 2 diabetes (UKPDS 35): prospective observational study</a>. </li><li>Bao and colleagues. <a href="https://pubmed.ncbi.nlm.nih.gov/21325437/" target="_blank">Prediction of postprandial glycemia and insulinemia in lean, young, healthy adults: glycemic load compared with carbohydrate content alone</a>. </li><li>Jenkins and colleagues. <a href="https://pubmed.ncbi.nlm.nih.gov/647304/" target="_blank">Dietary fibres, fibre analogues, and glucose tolerance: Importance of viscosity</a>. </li><li>Sydney University’s free on-line GI <a href="http://www.glycemicindex.com/foodSearch.php" target="_blank">database</a>.
</li></ul><p><img alt="Dr Alan Barclay" border="0" img="" src="http://www.glycemicindex.com/blog/2017/April/AWB200.jpg" style="width: 125px;" /><br />
<b>Alan Barclay, PhD</b> is a <a href="https://au.linkedin.com/in/dralanwbarclay" target="_blank">consultant dietitian</a> and chef (<a href="http://www.nsi.tafensw.edu.au/Courses/CourseDetail/commercial-cookery/certificate-iii/SIT30816-01V01" target="_blank">Cert III</a>). 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 <i>The good Carbs Cookbook</i> (Murdoch Books), <i>Reversing Diabetes</i> (Murdoch Books), <i>The Low GI Diet: Managing Type 2 Diabetes</i> (Hachette Australia) and <i>The Ultimate Guide to Sugars and Sweeteners</i> (The Experiment, New York).<br />
<b>Contact:</b> You can follow him on <a href="https://twitter.com/DrAlanWBarclay" target="_blank">Twitter</a>, <a href="https://www.linkedin.com/in/dralanwbarclay" target="_blank">LinkedIn </a>or check out his <a href="http://www.dralanbarclay.com/" target="_blank">website</a>.</p>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-89870477343974545002020-11-01T05:04:00.002+11:002020-11-01T05:04:00.138+11:00DIABETES CARE<a href="https://www.blogger.com/null" id="DC" name="DC"></a><p>
<b>FIBRE AND DIABETES </b></p><p>People with diabetes are usually encouraged to include more fibre-rich foods in their diet. The importance of this has been confirmed in a recently published systematic review and meta-analysis looking at the role of dietary fibre and whole grains in diabetes management. <br /></p>
<img alt="Legumes" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Nov/Legumes300.jpg" style="width: 300px;" />
<p>The scientists combined the findings of 44 studies involving people with type 1 diabetes, type 2 diabetes and prediabetes. This included two prospective cohort studies (which follow groups of people over time and compare them for different outcomes) and 42 controlled trials (where people are allocated to different treatment groups and the outcomes of those treatments are compared). Some studies used high fibre foods and others used fibre supplements. </p><p>The cohort studies showed a reduction in premature death in those eating a higher fibre diet, with a clear dose response, meaning that as fibre intake increased, the risk of death decreased. The controlled trials that included between 433 and 1807 people, found that increasing fibre intake resulted in improvements in blood glucose levels, blood fats (cholesterol and triglyceride), body weight and measures of inflammation. However, in this systematic review, no differences were seen between different types of fibre or the source of the fibre (food or supplements), most likely due to the smaller number of people included. There are of course other benefits of getting most of your fibre from a wide diversity of plant foods, particularly for your gut microbiome. </p><p>High fibre foods, such as wholegrains, legumes, fruit and starchy vegetables, are also often rich in available carbohydrate (e.g., starches and sugars). But despite some people advocating low carb diets for diabetes management and weight loss, the authors of this paper found no evidence to suggest that relatively high intake of these carbohydrate-rich foods negatively affect blood glucose or weight management. </p><p>Based on their findings, the authors recommend that people with diabetes or prediabetes should increase their fibre intake to at least 35g per day. Considering the average Australian adult only consumes around 23g per day, and intakes are even lower in most other developed nations, this means increasing fibre intake by at least one-third. </p><p>A good place to start would be aiming for your ‘2 and 5’ fruit and veg each day. Switching refined grains (such as white bread and highly processed low fibre breakfast cereals) to wholegrains (such as dense grainy breads and traditional rolled oats) and incorporating legumes (lentils, chickpeas and dried/canned beans) into your meals regularly are also great ways help to boost fibre intake. </p><p><b>References</b>: </p><ul style="text-align: left;"><li>Reynolds and colleagues. <a href="https://pubmed.ncbi.nlm.nih.gov/32142510/" target="_blank">Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses</a>. PLoS Med. 2020. <br /></li><li>Heiman and Greenway. <a href="https://pubmed.ncbi.nlm.nih.gov/27110483/" target="_blank">A healthy gastrointestinal microbiome is dependent on dietary diversity</a>. Mol Metab. 2016<b>. </b><br />
</li></ul><p>
<img alt="Kate Marsh" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Apr/KM_150.jpg" style="width: 125px;" /> <b> </b><b> </b>
<b> </b><br />
<b>Kate Marsh</b> 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). <b> </b> <b> </b><br />
<b>Contact</b>: Via her website <a href="http://www.drkatemarsh.com.au/" target="_blank">www.drkatemarsh.com.au</a>.
</p>GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.comtag:blogger.com,1999:blog-13473599.post-86074282929551060072020-11-01T05:03:00.002+11:002020-11-01T05:03:00.276+11:00YOUR GI SHOPPING GUIDE<p><a href="https://www.blogger.com/null" id="PR" name="PR"></a>
<b>HIGH FIBRE FOODS</b>
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You might be familiar with the dietary recommendation to include high fibre, low GI foods but you would be misled to think that all high fibre foods were low GI. Brown rice and wholemeal bread are two common examples of high fibre, high GI foods. The fibre in these cereal grains is predominantly insoluble fibre, which is great for bowel regularity but isn’t as effective at slowing carbohydrate digestion as soluble fibre. Barley and oats, on the other hand, have higher proportions of soluble fibres and lower GI values. In the tables below, pearl barley, wholemeal bread, porridge and brown rice are ranked from highest to lowest fibre per serve but the pearl barley and porridge have the lower GI and GL values, despite their differences in fibre content.
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<img alt="Barley" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Nov/Barley_grains300.jpg" style="width: 300px;" /> <br />
<br />
<a href="http://www.glycemicindex.com/blog/2020/Apr/PWD.jpg" target=""><img alt="PWD" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Apr/PWD300.jpg" style="width: 300px;" /></a> <b> </b></p><p>
<b>Pearl Barley, cooked
</b><br />Serving size, ½ cup (95g/3 ½ oz) <br /></p>
<a href="http://www.glycemicindex.com/blog/2020/Nov/fibretab1.jpg" target=""><img alt="fiberous food" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Nov/fibretab1300.jpg" style="width: 300px;" /></a>
<p><b><br />Wholemeal bread
</b><br />Serving size, 2 slices (64g/2 oz) <br /></p>
<a href="http://www.glycemicindex.com/blog/2020/Nov/fibretab2.jpg" target=""><img alt="fiberous food" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Nov/fibretab2300.jpg" style="width: 300px;" /></a>
<p><b><br />Porridge, made from rolled oats - cooked
</b><br />Serving size, ½ cup (approximately 130g/4 ½ oz) <br /></p>
<a href="http://www.glycemicindex.com/blog/2020/Nov/fibretab3.jpg" target=""><img alt="fiberous food" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Nov/fibretab3300.jpg" style="width: 300px;" /></a>
<p><b><br />Brown rice - medium grain
</b><br />Serving size, ½ cup (approximately 80g/3oz) </p>
<a href="http://www.glycemicindex.com/blog/2020/Nov/fibretab4.jpg" target=""><img alt="fiberous food" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Nov/fibretab4.300jpg.jpg" style="width: 300px;" /></a>
<p>
</p><ul>
<li><a href="http://www.glycemicindex.com/">www.glycemicindex.com</a></li>
</ul>
<img alt="Kaye Foster-Powell" border="0" img="" src="http://www.glycemicindex.com/blog/2020/Apr/Kaye150.jpg" style="width: 125px;" /> <b> </b><b> </b>
<b> </b><br />
<b>Kaye Foster-Powell</b> 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. <b> </b> <b> </b><br />
<b>Contact</b>: Via her <a href="http://www.yourdiabetesdietitian.com.au/" target="_blank">website</a>.
GI Grouphttp://www.blogger.com/profile/07609354784645028388noreply@blogger.com