We Are What We Ate

Say cheese, but when? 
The processing of milk and particularly the production of cheese were critical in early agricultural societies as it allowed the preservation of milk in a non-perishable and transportable form and, of primary importance, it made milk a more digestible commodity for early prehistoric farmers.



However, while we do know a fair amount about the human diet, both past and present, we don’t actually know very much about how and where cheese making first happened. Recent research published in Nature provides unequivocal evidence that people in northern Europe were making cheese more than 7000 years.

By analysing fatty acids extracted from unglazed pottery pierced with small holes excavated from archaeological sites in Kuyavia (Poland) dating from around 7000 years ago, the researchers showed that dairy products were processed in these ceramic vessels. Using lipid biomarker and stable isotope analysis, researchers examined preserved fatty acids trapped in the fabric of the pottery and showed that the sieves had indeed been used for processing dairy products.  Milk residues were also detected in non-perforated bowls, which may have been used with the sieves.

By way of contrast, the analyses of non-perforated pottery (cooking pots or bottles) demonstrated that they were not used for processing milk.  The presence of ruminant carcass fats in cooking pots showed that they were likely used to cook meat, while the presence of beeswax in bottles suggests the sealing of the pottery to store water. The analyses thus showed that the people who lived here used different types of pottery in very specific ways – sieves (and maybe bowls) for cheese-making, cooking pots for cooking their meat and waterproofed bottles to store and carry water.

Mélanie Salque, a PhD student from the University of Bristol and one of the authors of the paper said: ‘Before this study, it was not clear that cattle were used for their milk in northern Europe around 7000 years ago.  However, the presence of the sieves in the ceramic assemblage of the sites was thought to be a proof that milk and even cheese was produced at these sites.  Of course, these sieves could have been used for straining all sorts of things, such as curds from whey, meat from stock or honeycombs from honey.  We decided to test the cheese-making hypothesis by analysing the lipids trapped into the ceramic fabric of the sieves.

‘The presence of milk residues in sieves (which look like modern cheese-strainers) constitutes the earliest direct evidence for cheese-making.  So far, early evidence for cheese-making were mostly iconographic, that is to say murals showing milk processing, which dates to several millennia later than the cheese strainers.’

Peter Bogucki one of the co-authors of this new study and proponent of the cheese strainer hypothesis nearly 30 years ago notes that: ‘As well as showing that humans were making cheese 7000 years ago, these results provide evidence of the consumption of low-lactose content milk products in prehistory.  Making cheese allowed them to reduce the lactose content of milk, and we know that at that time, most of the humans were not tolerant to lactose.  Making cheese is a particularly efficient way to exploit the nutritional benefits of milk, without becoming ill because of the lactose.’

GI Symbol News with Dr Alan Barclay

Dr Alan Barclay

Overweight, obesity and diabetes are on the up downunder. 
The latest results from Australia’s largest population health study, AusDiab, show that rates of diabetes continue to increase around the nation. When AusDiab began in 1999–2000, 8.5% of the adult population 25 and over had diabetes; in 2011–12 that number had increased to 12.0%. As is the case in other parts of the world, rates are higher amongst socially disadvantaged groups.

While by no means the only factor, increasing rates of overweight and obesity are likely partially responsible for the upward trend. Results from Australia’s most recent national health survey show that in 2011–12, 69.7% of men and 55.7% of women 18 and over were overweight or obese, and slightly more men (52% of all cases) have diabetes than women (48% of all cases). Overweight and obesity rates have increased from 56.3% of all adults in 1995.

Of greatest concern is the finding that young adults (25–34 years) are gaining more weight around the middle than any other age group – a 6.6cm increase over the 12-year follow-up period. Increased waist circumference is an independent risk factor for type 2 diabetes, independent of overall weight gain.



The ingenious use of accelerometers and inclinometers enabled AusDiab researchers to compare self-reported physical activity levels with those measured objectively with scientific instruments. Nearly two-thirds of participants were classified as sufficiently active (50 minutes of moderate-to vigorous-intensity physical activity per day) based on their self-reported physical activity. However, on average, participants engaged in 32 minutes of accelerometer-assessed moderate- to vigorous-intensity physical activity per day – a gap of 18 minutes. In other words, people overestimated their moderate-to vigorous-intensity physical activity by more than 50% each day. Arguably the most sobering finding was that on average, participants engaged in 523 minutes (8 hours and 43 minutes) of inclinometer-assessed sitting time per day.

The AusDiab researchers recommended a concerted effort to improve people’s physical activity levels, and perhaps more importantly to decrease their sitting time, to help reduce the rate of type 2 diabetes in Australia. Standing desks discussed in the April 2012 edition of GI News are a practical example of what can be done to help with this in the workplace environment.

A 10% ‘fat tax’ was also recommended. Australia’s current Goods and Services Tax (GST) already acts as a de-facto ‘fat tax’ in Australia as it is not levied on fresh fruit and vegetables or other core foods – only so-called ‘junk foods’ like soft drinks, chips, confectionery and fast foods attract the 10% GST. Overall, the evidence that a ‘fat tax’ will reduce levels of obesity and associated type 2 diabetes is limited. It is also regressive, affecting people from lower socio-economic groups the most. The evidence for the positive effects on dietary behaviours of tax subsidies for healthy foods like fresh fruits and vegetables is far stronger, and will conversely benefit people from lower socio-economic groups the most.

While it may sound like doom and gloom, it’s important to note that the increase in diabetes rates over the past 12 years in Australia are in line with AusDiab’s best case scenario – not worst. Australia's population is aging, and the risk of diabetes increases with age. Also, we are helping people with diagnosed diabetes manage their condition better, so they are living for longer with the condition. So at this point in time, an increase in diabetes prevalence may be seen as somewhat inevitable. The fact that prevalence has increased at a relatively modest rate in line with AusDiabs best case scenario indicates that as a community we must be doing something right to reduce the populations risk overall.

The GI Symbol, making healthy low GI choices easy choices



For more information about the GI Symbol Program

Dr Alan W Barclay, PhD
Chief Scientific Officer
Glycemic Index Foundation (Ltd)
Phone: +61 (0)2 9785 1037
Mob: +61 (0)416 111 046
Fax: +61 (0)2 9785 1037Email: alan.barclay@gisymbol.com
Website: www.gisymbol.com

GI Update with Prof Jennie Brand-Miller

Prof Jennie Brand-Miller answers your questions. 



Why doesn’t cheese have a GI value? Other dairy foods like milk and yoghurt and even ice cream do. 
The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood glucose levels after eating. Only foods that are sources of carbohydrate can be GI tested. Milk and yoghurt are good sources of carbohydrate (and protein, too). For example, here in Australia a 200g/7oz tub of low fat plain yoghurt contains around 12g each of carbohydrate and protein. The carbohydrate comes from the milk sugar, lactose. (However, if the yogurt is sweetened, then it will contain other sugars in addition to lactose.) Cheese on the other hand is a good source of protein but has almost no carbohydrate because cheese is made from milk solids (curd); the lactose-rich whey has been drained off during the early stages of processing which is why people who are lactose intolerant can enjoy cheese but not milk.

Other foods that contain no carbohydrate, or so little that their GI can’t be measured, are meat, chicken, fish, eggs and nuts (well most nuts). If you come across a website that gives you a GI value for cheese (or meat, chicken, fish and eggs), then you know the testing has certainly not followed the international standard method and was probably done in a test tube (in vitro).

Following the international standard method, the GI value of a food is determined by feeding 10 or more healthy people a portion of the food containing 50 grams of digestible (available) carbohydrate and then measuring the effect on their blood glucose levels over the next two hours. For each person, the area under their two-hour blood glucose response (glucose AUC) for this food is then measured. On another occasion, the same 10 people consume an equal-carbohydrate portion of glucose sugar (the reference food) and their two-hour blood glucose response is also measured. A GI value for the test food is then calculated for each person by dividing their glucose AUC for the test food by their glucose AUC for the reference food. The final GI value for the test food is the average GI value for the 10 people.

Latest GI values from Fiona Atkinson at SUGiRS.  

Yoghurt, naturally low GI. 
Yogurt’s low GI values are thanks (mainly) to the combination of acidity and high protein and of course the fact that lactose, the sugar in milk, has a naturally low GI. Here’s why. Lactose is a disaccharide (double sugar) that needs to be digested into its component sugars before our bodies can absorb it. In our bodies, glucose and galactose, the two component sugars that make up lactose, compete with each other for absorption. Once absorbed, the galactose is mainly metabolised in the liver and produces very little effect on our blood glucose levels. The remaining sugar, glucose, is present in a small enough amount not to cause a spike in blood glucose.

Did you know that even if you are lactose intolerant, you can enjoy yoghurt? This is because the micro-organisms added to milk to make yoghurt are active in digesting lactose during passage through the small intestine, in other words, the ‘bugs’ help do the job of lactose digestion for you.

Yoplait Petit Miam: SUGiRS recently tested Yoplait Petit Miam 100g tubs – a calcium-rich, creamy tasting snack or dessert for babies (they say 1+ years on the label), toddlers and young children with 87 calories (364kJ), 14g available carbs and 3g protein in a tub. No arguments over who got the biggest serving because everyone gets their own little pot of yoghurt.

• Fruit Salad GI 41
• Strawberry & Banana GI 39
• Banana GI 39
• Strawberry GI 43
• Blueberry GI 43
• Mixed Berry GI 43
• Vanilla GI 38

GI testing by an accredited laboratory
North America
Dr Alexandra Jenkins
Glycemic Index Laboratories
20 Victoria Street, Suite 300
Toronto, Ontario M5C 298 Canada
Phone +1 416 861 0506
Email info@gilabs.com
Web www.gilabs.com

Australia
Fiona Atkinson
Research Manager, Sydney University Glycemic Index Research Service (SUGiRS)
Human Nutrition Unit, School of Molecular and Microbial Biosciences
Sydney University
NSW 2006 Australia
Phone + 61 2 9351 6018
Fax: + 61 2 9351 6022
Email sugirs@mmb.usyd.edu.au
Web www.glycemicindex.com

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GI News—August 2013

• The real deal on agave syrup, coconut sugar and rice syrup; 
• Nicole Senior checks out crispy, crunchy carrots in Taste of Health; 
• Anneka Manning shares her amazing carrot cake recipe in Family Baking; 
• Rice - enjoy it but keep portions moderate and look for lower GI varieties says Dr Alan Barclay; 
• New SunRice Low GI Brown rice has GI Symbol;  
• Foraging for food. 

GI News 
Editor: Philippa Sandall
Web management and design: Alan Barclay, PhD
Contact email (for questions or permission to reproduce stories from this newsletter): info@gisymbol.com for technical problems or faults please contact smb.ginewstech@sydney.edu.au

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Food for Thought

Sweet celebrities. 

Chrissy Freer, author of the delicious Supergrains, recently quizzed us about rice syrup as magazine editors keep asking her to use it in recipes for ‘healthy’ baking. ‘Is it actually a ‘healthier’ alternative to sugar or just another fashionable sweetener being touted as sugar free and better for you?’ she asked. Rice syrup just like table (granulated) sugar, honey and maple syrup belongs in the nutritive sweetener camp. ‘Nutritive’ doesn’t mean these sweeteners are ‘nourishing’ in the good for you sense, it means they provide you with (per level teaspoon) around 4–5g carbs and 15–20 calories. Are some ‘healthier’ than others? Well, some do deliver a smidgen more nutrition than just calories – less refined sweeteners like raw sugar, quality honey and pure maple syrup also provide very small amounts of calcium, potassium and magnesium as does the low GI sugar, LogiCane. But they still have those calories so you still have to keep your intake moderate. Here we check out three ‘celebrity’ sweeteners.
  
Agave syrup/nectar is extracted from the agave plant - Mexico’s famous succulent that also gives us aguamiel, pulque, and tequila (from the blue agave). It’s mostly fructose which is why it has a low GI – light standard agave syrup (GI28) is 70–78% fructose; light premium agave syrup (GI22) is 78–85% fructose. It’s about 1½ times sweeter than sugar so you use less, which is just as well as it is on the pricy side. Delicious drizzled over pancakes, porridge, plain yoghurt, French toast. For recipes, check out Michael Moore’s Blood Sugar; The Family – he uses it instead of sugar in baking and desserts to help manage his BGLs.  

Coconut syrup/sugar, a traditional sweetener from South-East Asia comes from the sap of the coconut palm's flowering spikes (inflorescence). It is about 75% sucrose and the rest is glucose and fructose which could make it a useful substitute for cane sugar if you are looking for one and cost doesn’t count. These days it’s widely promoted as a ‘great tasting, mineral rich, low GI (35) cane sugar alternative’. Dr Oz recommends it as a replacement for table sugar saying that: ‘Switching from regular sugar to coconut palm sugar could prevent the blood sugar crashes that make you hungry and then cause you to gain weight.’

We asked SUGiRS Manager Fiona Atkinson about the GI35 for coconut sugar that Dr Oz quoted, as this figure is all over the internet but failed the peer review process to make it into the official international GI database. ‘That’s an old value from the Philippines and it was not tested according to the ISO method,’ she said. ‘We have recently tested coconut sugar for a company, but the results must remain confidential until they give us permission to publish them. I can say that although the GI was certainly not 35, it was low for what is essentially a sucrose-based sugar.’ Because of the high sucrose content, we are guessing it is more likely to be similar to CSR LoGiCane, the low GI sugar which has a GI of 50. Coconut syrup is ‘fab’ on pancakes or drizzled over coconut cake according to food writer Kate McGhie who also uses coconut sugar in Thai cooking and general baking such as muffins and has coconut vinegar in her pantry.  

Brown rice syrup (rice syrup) is the darling of the ‘fructophobe’ quit-sugar/sugar-free lobby and is around 45% maltose, 3% glucose, and 52% maltotriose (a trisaccharide consisting of three glucose molecules joined together). The jar of Pureharvest organic brown rice syrup in front of me is produced according to the manufacturer by: ‘fermenting whole brown rice with special enzymes that break down the natural starch content of the grain. The resulting material is then cooked until it reaches the consistency of syrup’. Their website says: ‘it provides a slower, constant release of energy over a longer time and is recommended for diabetics.’ In fact it hasn’t been GI tested and we think that it’s more likely to be high GI. Why? Well, we know that the GI for maltose is 105. Although the GI of maltotriose is unknown, our guesstimate is, that like maltodextrin, it will be similar to glucose (100). Chrissy has used rice syrup when baking or on toast, waffles or pancakes and in making muesli bars and biscuits. PS: No diabetes organisation we know of recommends it for people with diabetes.

What’s New?

Diet soft drinks – is it the drink or what you eat with it that’s the problem? 
An opinion article published by Cell Press in Trends in Endocrinology & Metabolism reviews evidence on the negative impact of artificial sweeteners on health, raising red flags about all sweeteners – even those that don't have any calories. ‘It is not uncommon for people to be given messages that artificially-sweetened products are healthy, will help them lose weight or will help prevent weight gain,’ says author Susan E. Swithers of Purdue University. ‘The data to support those claims are not very strong, and although it seems like common sense that diet sodas would not be as problematic as regular sodas, common sense is not always right.’

‘Rather than just focus on soft drinks whether artificially or naturally sweetened,’ says Dr Alan Barclay, ‘let’s look at the whole shebang – people’s dietary patterns: what people who drink soft drinks regularly are eating with them. ‘Generally speaking, we tend to drink soft drinks with certain types of foods like potato chips, pizza, hamburgers, or we mix them with alcohol like bourbon or vodka (and help ourselves to crisps and salty nuts). People are still eating pretty poorly overall and unless they change their dietary patterns they are not going to see any benefits.

The bottom line re diet soft drinks and weight benefits: ‘If you chose an artificially sweetened product to reduce your overall energy intake in the context of a very healthy diet with plenty of fruits, veggies, whole grains etc... you probably would see some overall benefits. But if you’re simply swapping from one to the other and still having deep fried chicken and a large chips, you probably aren't going to see any real belt tightening benefits.’



Exercise, even in small doses, changes the expression of our DNA. 
‘Our study shows the positive effects of exercise, because the epigenetic pattern of genes that affect fat storage in the body changes’, says Charlotte Ling, Associate Professor at Lund University Diabetes Centre. We inherit our genes and they cannot be changed. The genes, however, have methyl groups attached which affect what is known as gene expression – whether the genes are activated or deactivated. The methyl groups can be influenced in various ways, through exercise, diet and lifestyle, in a process known as DNA methylation. This is epigenetics. In this study, the researchers investigated what happened to the methyl groups in the fat cells of 23 slightly overweight, healthy men aged around 35 who had not previously engaged in any physical activity, when they regularly attended spinning and aerobics classes over a six-month period.

‘They were supposed to attend three sessions a week, but they went on average 1.8 times’, says Tina Rönn, Associate Researcher at Lund University. Using technology that analyses 480,000 positions throughout the genome, they could see that epigenetic changes had taken place in 7,000 genes (an individual has 20,000 genes). They then went on to look specifically at the methylation in genes linked to type 2 diabetes and obesity. ‘We found changes in those genes too, which suggests that altered DNA methylation as a result of physical activity could be one of the mechanisms of how these genes affect the risk of disease’, says Rönn, adding that this has never before been studied in fat cells and that they now have a map of the DNA methylome in fat. – A Six Months Exercise Intervention Influences the Genome-wide DNA Methylation Pattern in Human Adipose Tissue, PLOS Genetics, June 2013

What’s new? 
#1 Edible walls: Sydney Design 2013, Powerhouse Museum 3–18 August. Edible walls are about growing things in spaces that have previously been ignored. Bringing together design, technology, sustainability, environment and education, researchers and students from the University of Technology, Sydney will build a series of edible walls at the Powerhouse Museum as part of the Sydney Design 2013 exhibition. Several leading Australian green wall companies will also showcase vertical garden designs that can turn small and otherwise difficult-to-use outdoor spaces into mini vertical fruit and vegetable gardens. PS: We hope the urban foragers don't forage your crop for their table.

#2 Healthy Kids Lunch Boxes BakeClass: Saturday 10 August, 9.30–12.30 – a three-hour workshop where you will discover how easy (and enjoyable) it is to fill lunch boxes with Anneka Manning’s ‘better for you’ sweet and savoury snacks that you will feel good about serving and your kids (and their friends) will enjoy. You can find out more about this workshop here.

#3 Nutritionism (Allen and Unwin/Columbia University Press): From the fear of ‘bad nutrients’ such as fat and cholesterol, to the celebration of supposedly health-enhancing vitamins and omega-3 fats, our understanding of food and health has been dominated by a reductive scientific focus on nutrients according to Dr Gyorgy Scrinis. In this book he argues that this 'nutritionism' has narrowed our appreciation of food quality, while promoting confusion and nutritional anxieties. His alternative? A food quality paradigm based on respecting traditional dietary patterns and reducing technological processing. ‘It may offend nutritionists and will upset the food industry, but it could also herald a delicious revolution in our ability to eat well.’ (Rosemary Stanton)

There’s certainly food for thought in this provocative critique of the science of nutrition. The problem of course in such a comprehensive book is fact checking. We wonder, for example, where he plucked the ‘71’ for the GI of carrots from. Certainly not the GI database. Finding errors and out-of-date information in a topic one knows well (and there are several in his critique of GI) does make one question the reliability of his facts in other areas. And that’s a pity, because we are certainly not fans of the ‘ideology of nutritionism’ here at GI News.

Nicole's Taste of Health

Carrot tops. 
We’ve just planted some winter veg and the crop I’m most looking forward to harvesting is the Dutch carrots. Even though we usually buy carrots nude from the supermarket, I confess I love the look of the green tops – and they’re a great indicator of freshness. And they make harvesting fun too: just grab and pull. One of my favourite ways to eat this sunshine-y root vegetable is roasted whole with a short length of stem still on (just brush with oil and bake). With the water content reduced by the oven, the caramelisation of the natural sugars create a kind of magic in your mouth and one of the many reasons I shall never be a raw foodist! Which reminds me of another favourite way to enjoy them: with a drizzle of extra virgin olive oil and honey (and a sprinkle of cumin if you like a little spice). (The photo is from The Low GI Family Cookbook, Hachette Australia and Da Capo Lifelong Press.)



Carrots are one of the most popular vegetables in our kitchen and for good reasons. For a start they are very versatile: they are delicious raw or cooked, and can blend in to most dishes whether it is a stir fry, casserole, grill or salad. It’s really no wonder you’ll find them in most people’s refrigerator. I love them in soup at the moment and marvel how well they go with chicken and chickpeas, or in the slow cooker with beef and lentils. There’s another kind of magic that happens when carrots are cooked long and slow and turn to velvet but still hold their shape: so comforting. But of course carrots also shine in summer salads and the trick to a super salad is to slice the carrot in long slender strips or ribbons. You can do strips or batons with a sharp knife but you’ll look like a pro if you use a julienne blade on a V-slicer that produces willowy, regular lengths that look gorgeous and perform a texture tango in your mouth. Another idea is to use a vegetable peeler to slice long ribbons and do the same with zucchini to create a two-colour ribbon salad that only need your favourite chopped herbs and a knockout vinaigrette dressing.

Aside from all this, carrots are really good for you. They even give their name to a family of phytochemicals called carotenoids: carrots are rich in a particular type called beta-carotene that gives them their orange colour. But carrots were purple or dull yellow 5000 years ago in Afghanistan where they are thought to originate, but these ‘heirloom’ varieties are now available again and look simply spectacular on your plate. Being root vegetables, carrots of any colour are high in fibre for digestive health. They also have impressive amounts of vitamin K for healthy bones, vitamin C for immunity and potassium to maintain ideal blood pressure. And if that wasn’t enough, munching on carrots is good for the teeth and gums too because they massage the gums and increase production of saliva which rinses out the mouth and helps to protect against decay.

Raw or cooked, carrots won’t send your blood glucose on a roller coaster ride either. End of story. Why? Well, not only are they low GI (39), they have very few carbs. In fact, to get a hefty portion of carbs from carrots you’d have to crunch through at least 5 cups or 750g (about 1½lb) at a sitting – a pretty awesome achievement even for carrot lovers.

Everybody knows carrot juice (GI 43) is uber-healthy so next time you’re wandering about town and need an energy and hydration hit, try carrot, apple and ginger juice. While you miss the benefits of fibre in juice form, it’s so much better than a soft drink (soda).


Nicole Senior is an Accredited Practising Dietitian and Nutritionist, author, speaker, consultant, and commentator with an interest in how we can learn to love good food that's good for us.

In the GI News Kitchen

Family Baking, Anneka Manning, author of Bake Eat Love. Learn to Bake in 3 Simple Steps and founder of Sydney’s BakeClub, shares her delicious ‘better-for-you’ recipes for snacks, desserts and treats the whole family will love. Through both her writing and cooking school, Anneka teaches home cooks to bake in practical and approachable yet inspiring ways that assure success in the kitchen.

 

Carrot Cake.
This cake is one of those that naturally has an enticing balance of ingredients that complement each other. Loads of grated carrot (which is the secret to this cakes moist nature), cinnamon and nutmeg to lend a hint of spice and walnuts for crunch. Makes about 20 pieces. Prep:15 mins; Cook: 50-55 mins

Sunflower oil, to grease
300g (1 3/4 cups) plain wholemeal spelt flour (See Baker’s Tip)
2 tsp bicarbonate of soda
1 tsp baking powder
1 1/2 tsp ground cinnamon
1 teaspoon ground nutmeg
220g (1 cup) raw sugar
100g (3½oz) walnuts, toasted and coarsely chopped (see Baker’s Tips)
3 eggs, at room temperature
1 cup sunflower oil
500g (about 5 medium) carrots, peeled and coarsely grated
1 teaspoon icing sugar, to dust

 

Preheat the oven to 180°C/350°F. Brush a square 20cm cake tin with oil to grease. Line the base with non-stick baking paper.
Sift the flour, bicarbonate of soda, baking powder, cinnamon and nutmeg into a large bowl. Add the raw sugar and walnuts and stir to combine.
Put the eggs and oil in a medium bowl and use a fork to whisk until well combined. Stir in the grated carrot. Add to the dry ingredients and use a large metal spoon or spatula to fold together until just combined. Spoon the mixture into the prepared cake pan and spoon the surface with the back of a spoon.
Bake in preheated oven for 50-55 minutes or until cooked when tested in the centre with a skewer.
Stand the cake in the tin for 5 minutes before turning onto a wire rack to cool completely. Sprinkle with the icing sugar and serve cut into slices. This cake will keep in an airtight container in a cool place (but not in the fridge) up to 4 days.

Per piece
1050 kJ/250 calories; 4 g protein; 16 g fat (includes 2 g saturated fat); 22 g available carbs; 3 g fibre

Baker’s Tips 

• The wholemeal spelt flour can be replaced with 150g (1 cup) wholemeal plain flour and 120g (3/4 cup) plain flour. 
• The walnuts can be replaced with pecans. 

American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares favourite recipes with a low or moderate GI from her Italian kitchen. For more information, check out Johanna's website. The photographs are by Sergio Burani. His food, travel and wine photography website is photosbysergio.com.



Roasted summer grape tomatoes.
If vegetables were ever in a parade, tomatoes would be the marching band, color guard and the festival queen! This recipe elevates the humble grape tomato to its rightful position of peerless distinctive taste. Don’t be fooled by the simplicity of this recipe; the burst of flavor these tomatoes leave in your mouth is what sweet dreams are made of. I’ve divided the recipe into four generous 1-cup portions – anything less would be a tease. Serves 4.

8 cups grape tomatoes, washed
4 large fresh garlic cloves, sliced
1/4 cup extra virgin olive oil
2 tsp sea salt
1 tsp freshly ground black pepper
8 sprigs fresh rosemary



Preheat the oven to 400°F (200°C).
Place the tomatoes and the garlic in a large baking pan in one layer). Drizzle the oil evenly over them and sprinkle the salt and pepper. Mix.
Roast for 20 minutes, stirring once. Add the rosemary, stir, and return to the oven for 10 minutes. Serve hot or at room temperature as a side dish or over pasta or fish or mixed in with eggs. Great on grainy toast.

Per serve 
220kJ/900 calories; 4g protein; 14g fat (includes 2g saturated fat); 19g available carbs; 4g fibre

Here's how you can cut back on the food bills and enjoy fresh-tasting, easily prepared, seasonal, satisfying and delicious low or moderate GI meals that don’t compromise on quality and flavour one little bit with our Money Saving Meals including this Slow-cooked lamb shank and barley soup with gremolata reproduced with permission from Chrissy Freer’s new book, Supergrains (Murdoch Books)

Slow-cooked lamb shank and barley soup with gremolata.
Here at GI News we think this is the perfect hearty winter soup for a family meal with leftovers for lunch (how good is that?). To cut back the fat (I did when testing it this week), trim all the visible fat off the lamb shanks and pancetta. And as my butcher only ever has large lamb shanks, I just used two. It was plenty. I didn’t use any salt and pepper to season as it’s full of flavour with the gremolata (and the little red chilli I couldn’t resist chopping and adding). Serves 6.

2 tbs olive oil
4 small lamb shanks (or 2 larger ones), french trimmed
100g (3½oz) sliced pancetta, rind removed, diced
2 carrots, peeled and diced
2 celery stalks, trimmed and diced
1 large brown onion, finely chopped
2 garlic cloves, crushed
2 tsp finely chopped rosemary
4 cups chicken stock
400g (14oz) can chopped tomatoes
1/3 cup pearl barley, briefly rinsed
2 fresh bay leaves (or 1 dried)
 
Gremolata
¼ cup chopped flat-leaf parsley
2 tsp finely grated lemon zest
1 garlic clove, crushed



Heat half the oil in a stockpot or large saucepan over medium–high heat. Add lamb and cook, turning, for 4–5 minutes or until well browned. Transfer to a plate and carefully wipe the base of the pan.
Heat the remaining oil in the stockpot. Add the pancetta, carrots, celery and onion and cook, stirring, for 8 minutes or until soft.
Add the garlic and rosemary and cook for 1 minute more, then return the lamb to the stockpot. Add the stock, tomatoes, pearl barley and bay leaves to the stockpot. Cover and bring to the boil, then reduce heat to low and simmer, covered, for 2 hours or until the meat falls from the bone. Use tongs to transfer the lamb to a plate. Remove the meat from the bones and coarsely shred. Skim and discard any excess fat from the surface of the soup, then add the shredded meat and season to taste with sea salt and freshly ground black pepper if you wish.
To make the gremolata, combine all ingredients in a small bowl. Serve the soup sprinkled with gremolata.
 
Per serve 
1030 kJ/ 245 calories; 16 g protein; 14 g fat (includes 4 g saturated fat); 12 g available carbs; 4 g fibre

We Are What We Ate

A-foraging we will go.
Foraging is back in fashion. Danish chef Rene Redzepi’s passion for foraging and using native ingredients put Noma on the map and triggered a small culinary revolution. Most ‘urban foraging’ is for extras not survival – it’s for flavour foods like herbs and greens or seasonal fare like mushrooms or picking overhanging fruit from other people’s yards ... In this piece reproduced with permission, Dr Alyssa Crittenenden and colleagues talk about the Hadza hunter–gatherers who live in a savanna–woodland habitat in Northern Tanzania and forage to live.

What do they forage for? ‘Approximately 300 individuals, of a total population of 1000, practice a strictly hunting and gathering way of life. Their diet can be conveniently categorized into five main categories: tubers, berries, meat, baobab, and honey. We showed the Hadza photos of these foods and asked them to rank them in order of preference. For both women and men the most preferred food was honey and the least preferred food was tubers. Baobab was ranked third by women and men. There were sex differences on the other two foods: women ranked berries second and meat fourth, while men ranked meat second and berries fourth. In addition, though both sexes ranked honey first, men did so significantly more often.’

 

Who forages for what? ‘Tubers comprise part of the Hadza diet year round and can often be located  three to four feet underground.  They are collected almost exclusively by the women (see Alyssa Crittenden's photo above) who use fire-hardened digging sticks to extract them from the often hard-packed soil. They usually roast some of their tubers when they finish digging and take the remainder (about 3/4 of their haul) back to camp to feed others. Typically the women go foraging in groups of three to eight women plus nurslings and some older children and collect baobab fruit and gather a variety of berries as well as digging for tubers.

Men usually go foraging alone. They hunt only with bow and arrows, poisoned arrows in the case of larger game. They always have their bow and arrows with them, even when they carry an axe to access honey. While on walkabout they often feed themselves on berries and baobab. They take back to camp mainly meat and honey, as well as some baobab. They may eat much of the honey they find but take back to camp about half of their haul on average, and about 9/10 of their meat. Grown men rarely dig tubers.

Children and adolescents are active foragers and are capable of collecting up to 50% of their daily energy requirement above the age of 5 years, depending on the season and availability. Young foragers tend to focus early collection on fruit and tubers, and although boys and girls spend considerable time digging tubers up until the age of 10 or 12 years, boys tend to abandon the group foraging parties at this age and begin solo hunting trips to hone their skills, while girls master the art of tuber digging.’

• Juvenile foraging among the Hadza: Implications for a human life history 
• Tubers as fallback foods and their impact on Hadza hunter-gatherers (Frank W. Marlowe and Julia Berbesque) 

GI Symbol News with Dr Alan Barclay

Dr Alan Barclay

Rice - enjoy it, but don't overdo it and opt for lower GI varieties
The Chinese were the first to cultivate rice more than 8000 years ago, and over the millenia, it has spread all around the world. It is such a success story as a crop that today it is considered to be the staple food for over half the world’s population and is the second most cultivated cereal crop in the world. Perhaps fittingly, rice is one of our main symbols of life and fertility: the tradition of throwing rice at weddings (now more commonly symbolised by confetti) stems from this belief. In many parts of the world, people eat rice for breakfast, lunch and dinner (in fact it can be around 20% or more of their daily calories), so perhaps unsurprisingly, in a number of languages the word for rice is the same as the word for food: “have you had rice?” in some cultures literally means “have you eaten?”

What about nutrition? Rice is a carbohydrate-rich food and is also a moderate source of protein (not complete, so it needs to be complemented with other sources like beans and lentils, dairy or meat). Brown rice in addition is a good source of fibre, B group vitamins (niacin and thiamin) and a source of minerals like magnesium, zinc and iron. To produce white rice, the bran layer is removed by milling, and this unfortunately reduces the amounts of fibre, vitamins and minerals. Believe it or not, white rice does not contain sufficient thiamine to enable the body to use the carbohydrate as a source of energy, leading to the development of beriberi if the diet doesn’t contain alternative sources. All rice is gluten free, and the current popularity of gluten free diets may be increasing sales of rice – at least in Australia where sales are up by nearly 4% over the past year.

What about your BGLs?  While there are very good reasons to consume brown rice rather than white, managing your blood glucose isn’t necessarily one of them. This is because it is the kind of starch in rice that is the main factor that affects the GI – not the size or colour of the grain – and the starch is found in the endosperm, not the bran. So polishing a grain of rice will not necessarily make it high GI; and brown rice is not necessarily low GI. What we now know is that the low or lower GI rices have a high proportion of amylose – a kind of starch that resists gelatinisation. Over the years, many varieties of rice have been GI tested and low or lower GI varieties are being identified and becoming increasingly available. One such variety is Doongara, a high amylose long grain rice developed and grown in Australia.

• SunRice Low GI White (formerly Doongara Clever) rice (GI53) is a versatile rice suitable for many dishes. Because it is hard to overcook, as it is a more forgiving grain, allowing you to overcook the rice for up to 5 minutes beyond the ideal cook time of 12 minutes, resulting in fluffy rice every time. However, we suggest you stick to the cooking times recommended!
• SunRice Low GI Brown rice (GI54) is a specially developed Doongara long grain rice with a delicious nutty flavour and a chewy texture. It can be used across a wide range of dishes including salads, stir fries, casseroles, curries or as a side dish. 

How much? Remember to keep portions moderate, because even when you choose a low GI rice, eating too much can have a marked effect on your blood glucose. Remember, 1 cup of cooked rice is equivalent to around 45g carbs or 3 exchanges.



Cauliflower and chickpea curry
2 tsp vegetable oil •1 onion, finely chopped • 2 tbs rogan josh curry paste or other medium-hot curry paste • 400g/14oz canned chopped tomatoes • 1½ cups vegetable stock • 1 cauliflower medium size, cut into florets • 400g/14oz can chickpeas, rinsed, drained • ½ bunch coriander, chopped • ½ cup natural yoghurt
To serve: 2 cups cooked SunRice Low GI Brown Rice

In a saucepan heat oil over medium heat. Add onions and cook gently until soft (about 5 minutes). Add curry paste, stir while cooking for 2 minutes. Add tomatoes and stock then simmer for 5 minutes. Add cauliflower and chickpeas and simmer until cauliflower is just cooked. Season to taste with salt and pepper. Mix the yoghurt and coriander. Place in a large bowl and spoon the yoghurt mixture on top. Serve with rice. Serves 4

The GI Symbol, making healthy low GI choices easy choices



For more information about the GI Symbol Program
Dr Alan W Barclay, PhD
Chief Scientific Officer
Glycemic Index Foundation (Ltd)
Phone: +61 (0)2 9785 1037
Mob: +61 (0)416 111 046
Fax: +61 (0)2 9785 1037
Email: alan.barclay@gisymbol.com
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GI Update with Prof Jennie Brand-Miller

Prof Jennie Brand-Miller answers your questions. 



I don’t understand how you can bake sweet foods like cakes or desserts that don’t have sugar in them (I'm not talking about artificial sweeteners here). What makes them sweet? Can you explain? 
I can see why it is a confused and confusing area. We have to go back to carbohydrate 101 for this. Sugar is a carbohydrate. So is starch. They are nature’s reserves created by energy from the sun, carbon dioxide and water. The simplest form of carbohydrate is a single-sugar molecule called a monosaccharide (mono meaning one, saccharide meaning sweet).

•  Glucose is a monosaccharide that occurs in food as glucose itself and also as the building block of starch. Fructose and galactose are also monosaccharides.

If two monosaccharides are joined together, the result is a disaccharide (two single-sugar molecules – di meaning two).

• Sucrose, or table sugar (refined sucrose from sugar cane), is a disaccharide. Every molecule of sucrose yields one molecule of fructose and one molecule of glucose. Thus 10 grams of sucrose (or 2 teaspoons) yields 5 grams of fructose and 5 grams of glucose. Lactose (glucose + galactose), the sugar in milk, and maltose (glucose + glucose) are also disaccharides. 

As the number of monosaccharides in the chain increases, the carbohydrate becomes less sweet. Rice syrup for example which is less sweet than table sugar is 45% maltose (glucose + glucose), 3% glucose, and 52% maltotriose (a trisaccharide consisting of glucose + glucose + glucose molecules). So, you can see that it’s still chemically very much a ‘sugar’ but it is described as being ‘sugar-free’ by sugar-free/quit-sugar diet advocates because it does not contain any fructose. Maltodextrins are oligosaccharides (oligo meaning a few). They taste only a little sweet.

What about GI? Table sugar which as I have said is refined sucrose has a GI of between 60 and 65. Remember, sucrose is a disaccharide (double sugar) composed of one glucose molecule coupled to one fructose molecule. So, when we consume sucrose, only half of what we’ve eaten is actually glucose; the other half is fructose. While the blood glucose response to glucose is high (GI 100), it is very modest to fructose (GI 19), because fructose is absorbed and taken directly to the liver where it is immediately used as the source of energy. This explains why the blood glucose response to 50 grams of sucrose is approximately half that of 50 grams of corn syrup or maltodextrins – where the molecules are all glucose.

GI testing by an accredited laboratory
North America
Dr Alexandra Jenkins
Glycemic Index Laboratories
20 Victoria Street, Suite 300
Toronto, Ontario M5C 298 Canada
Phone +1 416 861 0506
Email info@gilabs.com
Web www.gilabs.com

Australia
Fiona Atkinson
Research Manager, Sydney University Glycemic Index Research Service (SUGiRS)
Human Nutrition Unit, School of Molecular and Microbial Biosciences
Sydney University
NSW 2006 Australia
Phone + 61 2 9351 6018
Fax: + 61 2 9351 6022
Email sugirs@mmb.usyd.edu.au
Web www.glycemicindex.com

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GI News—July 2013

• Our clockwork body - why when we eat matters for our health; 
• New low GI gluten-free foods on supermarket shelves; 
• Going bananas for good health;  
• Better-for-you family baking: Banana Bread and flourless Applesauce Oat Bran Muffins with Pinoli;  
• Understanding the difference between GI, GL and glycemic response;  
• The real health benefits of low GI/GL diets.   

GI News 
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Web management and design: Alan Barclay, PhD
Contact email (for questions or permission to reproduce stories from this newsletter): info@gisymbol.com for technical problems or faults please contact smb.ginewstech@sydney.edu.au

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Food for Thought

Baking boom. 
Home baking is on the rise as many people rediscover the joy of baking better-for-you desserts and snacks packed with wholesome ingredients you can ‘picture in their raw state or growing in nature’ (Michael Pollan’s Food Rule Number 14) along with the pleasure that a home-baked cake, muffin or cookie brings family and friends.

‘Baking brings love alive,’ says food writer Kate McGhie. ‘From the day I first licked the mixing bowl I was hooked,’ she confesses. ‘Growing up in the country, I was immersed in baking for an early age. Plonked as a tot on the large kitchen table I absorbed the knowledge of my Mother and her Mother. There was no holding back. I wanted to bake. Baking is different from cooking. You cook for yourself but with baking you are making something for other people. Before long I realised that the torch of love is lit in the kitchen. It is called baking.’


Anneka Manning's Nutty Oat Biscuits from The Low GI Family Cookbook is one of those recipes where there's lots to do for children who love to help with baking

Don an apron. You don’t have to deny yourself and those you love the pleasure of home baking eating the low GI way. Quite the opposite. Here at GI News we know that enjoying something sweet is instinctual and hard to ignore. After all, honey was a significant part of hunter-gatherer diets and a lot more concentrated back then as a source of sugar than most of the sweet foods we eat today. However, we do recommend you stick (most of the time) with better-for-you baking for desserts and snacks and keep seriously sugary and creamy indulgences for ever-so-very occasional treats.

Here are our tips for great-tasting, better-for-you, lower GI baking the whole family will love. First of all, downsize portions (a little goes a long way) – small pieces for cakes, bars, and slices; little bites for cookies and biscuits; and mini or medium tins for muffins and cupcakes. And when you pull out your favourite cookbooks, opt for recipes that:

• Make the most of wholegrain ingredients such as wholewheat/wholemeal flour, traditional rolled oats, and unprocessed bran to boost fibre and nutritional benefits. 
• Are light handed with added sugar replacing it with fresh or dried fruit or fruit purees for natural sweetness and bonus vitamins. 
• Cut back on (or cut out) butter and incorporate your favourite good fats – poly- or mono-unsaturated oils or spreads such as canola, sunflower, olive oil etc. 

This month, we have included two recipes to get you baking the ‘better-for-you’ way – Anneka Manning’s Banana Bread and Johanna Burani’s flourless Applesauce Oat Bran Muffins with Pinoli. Pinnies on (blokes, too). Enjoy.

What’s New?

Consensus on real health benefits of low GI/GL diets. 
After reviewing all the latest research on glycemic index, glycemic load and glycemic response, an international committee of leading nutrition scientists have released a Scientific Consensus Statement that concludes that carbohydrate quality (GI) matters and that the carbohydrates present in different foods affect post-meal blood glucose (sugar) differently, with important health implications. They also confirmed that there is convincing evidence from a large body of research that low GI/GL diets reduce the risk of type 2 diabetes and coronary heart disease, help control blood glucose in people with diabetes, and may also help with weight management. They recommend including GI and GL in national dietary guidelines and food composition tables, and that packaging labels and symbols on low-GI foods should be considered. They also confirmed low GI measurements complement other ways of characterising carbohydrate foods (such as fiber and whole grain content), and should be considered in the context of an overall healthy diet.

Walter Willett, MD, DrPH, Chairman of the Department of Nutrition at the Harvard School of Public Health and one of the participating scientists said, ‘Given essentially conclusive evidence that high GI/GL diets contribute to risk of type 2 diabetes and cardiovascular disease, reduction in GI and GL should be a public health priority.’

Star-based food labelling system for Australia. 
A new voluntary front-of-pack food labelling scheme which gives a foods a star rating based on the amount of sugars, saturated fats and salt present in the food has been approved by an intergovernmental forum on food policy. ‘From a communications point of view the star system is a step in the right direction,’ comments nutritionist Bill Shrapnel. ‘However, there are problems with the suggested criteria’ he says, pointing out that:

• Saturated fat content is only useful for assessing fat-rich foods. 
• Using the kilojoule content of a food as a criterion is misguided. It will encourage food manufacturers to lower the fat content of foods, irrespective of the fat type. Removing unsaturated fat from foods will produce harm, not benefit. 
• Sugar content is a poor measure of a food’s nutritional quality. In the case of packaged breakfast cereals, for some reason a priority food for the new system, sugar content is not related to nutrient density, GI, calorie content or anything else likely to affect health. If sugar is a criterion, people will be misled.’ 

Beware the low fat health halo effect. 
A recent study in Appetite that looked at the role of low-fat claims and caloric information on food intake, calorie estimates, and health attributions found that the participants both underestimated the calorie content of low-fat-labelled foods and perceived low-fat-labelled foods as healthier than regular-labelled versions of the same food. They also rated low-fat-labelled candy as significantly better tasting when they had caloric information available. The bottom line: Low-fat labelling may be a more powerful determinant of health attributions than caloric information.

What’s new on the bookshelf?  
#1 Catherine Saxelby's Ancient Grains – whole food recipes for the modern table (Arbon) provides a diverse menu of wholesome, grain-based recipes for the whole family. In her foreword to this attractive cookbook-cum-whole-grains-reference-book, Prof Manny Noakes writes: ‘We have known about the health benefits of less processed grain foods for a long time, but only recently have we had the opportunity to choose from a much wider range of grains. Among the benefits of eating whole grains that seem most appealing is the evidence that they actively assist in weight management. More particularly, whole grains seem to help with fat loss from the abdominal (tummy) region. It is not yet known why this may be the case. Is it due to the presence of fibre, the fibre type or structure, the whole grain itself, the GI of the grain, or the effect of the grain on appetite control? Some or all of these reasons are possible explanations. For weight management, having at least three serves per day of high-fibre, whole-grain, low GI foods is a good starting point.’ And that’s where this book can help. It is packed with over 100 delicious grain-based recipes (many of them low GI) including numerous gluten-free dishes for people with c0eliac disease or a gluten intolerance providing a diverse menu of recipes for all occasions for the whole family.

 

#2 The 70-plus recipes in chef Michael Moore's Blood Sugar: The Family are underpinned by his healthy eating and living philosophy that great food can be local, sustainable, flavoursome and innovative. Michael was diagnosed with diabetes at 35 and later had a stroke, so he is passionate about eating well and making sure you have lots of fresh fruit and veggies. From healthy versions of everyday meals (macaroni cheese, fishcakes, pizza, blueberry muffins) to more exotic fare (salmon tataki, rare beef salad) there's plenty here to enjoy for breakfast, lunch and dinner and snacks in between. It's certainly a book to drool over with gorgeous photographs throughout. Although we don't agree with his demonising foods like potatoes, pasta and rice (they do have a place in a healthy diet), it's good to see a book with imaginative recipes making the most of legumes, quinoa, buckwheat and barley.

Nicole's Taste of Health

Going bananas! 
Ever wondered where this came from? According to Wiki, we can trace it back to monkeys becoming somewhat intoxicated after feasting on fermented bananas that had fallen onto the forest floor and going crazy ... You could call it a natural banana daiquiri! But, it’s not just monkeys who love bananas, fermented or otherwise. They are one of the world's most popular fruits and a lunchbox favourite for kids, provided they aren’t too ripe and squishy, in which case they are perfect for cooking. Talking about going bananas, here in Australia we certainly did after Cyclone Yasi destroyed most of the crop in 2011 and bananas climbed as high as $15 a kilogram (about $3 or $4 per banana).

The banana growers of Australia are one the biggest produce grower groups and are one of only a few to advertise their product on prime time TV up against the usual fast food, confectionery and the like. I’m rather fond of their tag line “make those bodies sing” talking up the benefits to kids, and more recently “nature’s energy snack” where they contrast the ugly side of snacking on “no-nos” with the great nutrition story of “na-nas”.  And they really do compete nicely, thank you, with an economical price, ready-made packaging, portability and great eating.

Many people believe bananas are fattening – probably because they taste so good! They aren't. A medium sized banana only has around 420 kilojoules (100 calories) and really satisfies the appetite. And that creamy, mouth-filling texture is thanks to their low water content and starch-sugar combination. They are fat free. Because bananas taste sweet people often assume they are high GI but in fact they have a low GI (52). Even when they’re over-ripe and much of the starch has converted to sugar, they still fall into the low GI category.


Na-nas are a nutrition powerhouse with a bundle of nutrients along with their sustained energy. That’s why you’ll see professional cyclists (and weekend warriors) with bananas strapped to their handlebars for on-the-run refuelling. Bananas are the go-to source of potassium (my grandma tells me that), and more potassium in the diet is a good thing for helping maintain ideal blood pressure. While bananas may hide in the shadows of more trendy super-fruits, they contain antioxidants too. But they really shine for being a rich source of vitamin B6, providing a third to half the recommended daily amount. The list of good stuff in bananas also includes with B-vitamins, vitamin C and fibre.

When buying bananas, select both ripe and under-ripe fruit: bananas ripen in your fruit bowl so this ensures you have a steady supply. Because bananas emit ethylene gas as they ripen, a good trick is to place fruits you want to ripen – such as hard avocadoes – in a brown paper bag with bananas to bring them along. Keep them cool but not in the fridge which will cause their skin to go brown. Don’t be put off by dark patches on the skin as the fruit is usually still firm underneath. And if by chance they hang around long enough to become over-ripe, pop them in the freezer as they are (in their skin) and take them out as you need them for baking. Alternatively, mash them and freeze in the ice cube tray ready to pop out into a smoothie. Another idea to freeze them on a stick as natural, delicious popsicles – the kids will love ’em. Whatever the time of day, bung in a banana!



Nicole Senior is an Accredited Practising Dietitian and Nutritionist, author, speaker, consultant, and commentator with an interest in how we can learn to love good food that's good for us.

In the GI News Kitchen

Family Baking, Anneka Manning, author of The Low GI Family Cookbook (Hachette) and founder of Sydney’s BakeClub, shares her delicious ‘better-for-you’ recipes for snacks, desserts and treats the whole family will love. Anneka creates accessible recipes that really work. Through both her writing and cooking school, she teaches home cooks to bake in practical and approachable yet inspiring ways that assure success in the kitchen. Her ultimate goal is to bring real baking into your home. She wants to connect you with the magic of baking and, through this, help you nurture and connect with the people around you, especially those you love.



Banana bread. 
This recipe is a favourite in our house and I love it as much as the kids do. It includes many ingredients such as pure floral honey, bananas, buttermilk and oat bran, that are perfect for ‘better-for-you’ baking. They will help lower the GI and ensure that the kids are not only getting something delicious but also something that will give them sustained energy for their busy days. Makes 20 pieces.

Melted unsalted butter, to grease
100g (3½oz) unsalted butter, softened
½ cup single-origin floral honey
2 eggs
2 large very ripe bananas (about 400g/14oz)
1/3 cup buttermilk
1¼ cups wholemeal spelt flour
½ cup unprocessed oat bran
1½ teaspoons bicarbonate of soda
1½ teaspoons ground cinnamon



Preheat the oven to 180°C (350°F). Grease a 21 x 11cm/8 x 3in (base measurement) loaf pan with melted butter and line the base and the two long sides with a piece of non-stick baking paper.
Combine the butter and honey in a large mixing bowl and beat with electric beaters until well combined and creamy. Add the eggs, one at a time, beating well after each addition until well combined.
Peel and mash the bananas and stir into the mixture with the buttermilk using a spatula or large metal spoon to combine well.
Sift the flour, bicarbonate of soda and cinnamon together into a mixing bowl and return any husks to the bowl. Add the oat bran and stir to combine. Add to the banana mixture and use a large metal spoon or spatula fold in until just combined.
Spoon into the prepared loaf pan and smooth the surface with the back of a spoon. Bake in the preheated oven for 45-50 minutes or until a skewer inserted into the centre comes out clean. Stand in the pan for 5 minutes before turning onto a wire rack to cool.
Store the banana bread in an airtight container in a cool place (but not in the refrigerator) for up to 3 days.
To freeze, wrap individual slices in plastic wrap and then seal in a freezer bag or airtight container before freezing. Alternatively, pack slices in an airtight container and interleave with freezer wrap or non-stick baking paper). Thaw the slices at room temperature or toast straight from the freezer.

Per slice
500 kJ/ 120 calories; 2 g protein; 5 g fat (includes 3 g saturated fat); 16 g available carbs; 2 g fibre

Anneka's BakeTip: If you would like to replace the sugar (such as granulated white, caster or brown) with honey in a baking recipe, simply use the same amount in weight. However, also remember to reduce the amount of liquid ingredients (such as milk or water) in the recipe by 1 tablespoon for every ½ cup sugar to account for both the higher moisture level in the honey as well as its intense sweetness.

American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares favourite recipes with a low or moderate GI from her Italian kitchen. For more information, check out Johanna's website. The photographs are by Sergio Burani. His food, travel and wine photography website is photosbysergio.com.



Applesauce oat bran muffins with pinoli. 
Most of the time when I visit my home in northern Italy, I voraciously ask family, friends and even produce vendors for ideas and recipes they recommend for various ingredients. Sometimes, though, I become the source of such information for them. Breakfast foods would be a case in point. Italians are not the best breakfast people. Travel and the internet have led some inquisitive people to try something new. I do my part too. I’ve offered these muffins to my fast-paced relatives and friends as a perfect antidote to their beloved brioche or biscotti breakfast. I added pinoli for an Italian twist but any nut will work well.

1lb (440g) oat bran
 ½ cup brown sugar
4 teaspoons baking powder
½ cup honey
2 cups nonfat milk
2 eggs
½ cup egg substitute or 2/3 cup egg whites (about 3 extra egg whites)
¼ cup canola oil
1 cup unsweetened applesauce
½ cup pine nuts (pinoli)

 

Preheat oven to 220°C (425°F). Spray 24 medium (1/2 cup) muffin cups with cooking spray or line with paper cups.
Combine the oat bran, brown sugar and baking powder in a large mixing bowl. In a separate, smaller bowl, combine the remaining ingredients. Add wet ingredients to the large bowl and mix well.
Fill the muffin cups three-quarters full. Bake 17–20 minutes or until the muffin tops are browned. Cool before serving. These muffins freeze well.

Per serve 
720kJ/170 calories; 5g protein; 7g fat (includes 0.5g saturated fat); 24g available carbs; 3g fibre

Here's how you can cut back on the food bills and enjoy fresh-tasting, easily prepared, seasonal, satisfying and delicious low or moderate GI meals that don’t compromise on quality and flavour one little bit with our Money Saving Meals including this Brown rice, chicken and vegetable soup with chipotle chili and lime reproduced with permission from Catherine Saxelby’s new book, Ancient Grains: whole-food recipes for the modern table (Arbon AUD $34.99)

Brown rice, chicken and vegetable soup with chipotle chili and lime.
Don’t leave out the fresh lime – it is an important flavor booster for this gluten-free soup. For those who like it hot and spicy, serve extra chipotle chili in a side bowl. Serves 4.

Chicken stock
4 chicken drumsticks (skin removed)
4 chicken wings
8 cups water
1 large white onion, quartered
2 garlic cloves, peeled and halved
1 teaspoon flaked salt
8 black peppercorns

Soup
1 tablespoon sunflower oil
1 medium white onion, finely chopped
1 garlic clove, chopped
1 large carrot, diced
½ cup medium grain brown rice
7 oz/200 g zucchini (courgette) diced
1 fresh corncob, kernels removed flaked
salt to taste

To serve
4 chipotle chilies from a can
1 small, firm, ripe avocado, chopped
fresh cilantro (coriander) sprigs
lime quarters



To make the chicken stock, place the chicken pieces, water, onion, garlic, salt, and peppercorns into a large, heavy-based saucepan. Cover and bring to the boil over medium–high heat. Reduce the heat to low, and simmer with the lid slightly ajar for 30 minutes.Remove the lid, and cook the chicken stock for a further 30 minutes or until the liquid has reduced by half. Remove the chicken pieces from the stock, and set the liquid aside to cool slightly. Discard the cooked wings, and then remove the skin from the drumsticks. Pull the flesh into fine shreds; place the shredded chicken on a plate, cover, and store it in the refrigerator until it is required. Strain the stock into a container. If required, top up the stock with water to about 4 cups. Wipe the saucepan out with a kitchen paper towel.
To make the soup, heat the sunflower oil in the saucepan over medium heat, and add the onion, garlic, carrot, and rice. Cook the mixture for 5 minutes, stirring the whole time. Add the chicken stock, and then bring the soup to the boil. Reduce the heat to low, and simmer with the lid slightly ajar for 50 minutes or until the rice is tender. Increase the heat to medium, and add the zucchini and corn kernels. Bring the soup to the boil, and then reduce the heat to low and simmer, covered, for 10 minutes. Taste and season with salt if you wish.
To serve, place the chipotle chilies onto a plate, and cut each chili in half. Divide the soup evenly between four serving bowls, and top each with some shredded chicken, chipotle chili, avocado, and cilantro (coriander). It is best to mix the chipotle chili through the soup. Serve the soup immediately, along with lime quarters to squeeze over the liquid.

Per serve 
2375 kJ/ 570 calories; 43 g protein; 27 g fat (includes 6 g saturated fat); 32 g available carbs; 7 g fibre

We Are What We Ate

The clockwork body – why when we eat matters. 
‘Body clocks are ancient mechanisms that regulate fundamental biological systems important to health, such as insulin secretion, the time we go to bed, the time we get up and the time we get hungry,’ says Dr Joe Bass, associate professor of medicine at Feinberg School of Medicine and of neurobiology and physiology at the Weinberg College of Arts and Sciences.



The body’s primary circadian clock resides deep in the brain, in the suprachiasmatic nuclei, but local biological clocks also are found in tissues throughout the body, including the pancreas, lungs, liver, heart and skeletal muscles. The clocks operate on a 24-hour, circadian (Latin for about a day) cycle that governs functions such as sleeping and waking, rest and activity, fluid balance, body temperature, cardiac output, oxygen consumption, metabolism and endocrine gland secretion.

How the circadian clock may affect the development of diabetes: A study by Bass and colleagues published in Nature in 2010 showed that insulin-secreting islet cells in the pancreas, called beta-cells, have their own dedicated clock. The clock governs the rhythmic behavior of proteins and genes involved in insulin secretion, with oscillations over a 24-hour cycle. ‘This is the first evidence of how the circadian clock may affect the development of diabetes’ said Bass. ‘The biological programs in animals for harvesting energy -- much like the photosynthesis of plants -- are under control of the clock. Our findings will help us figure out the causes of glucose abnormalities, but we still have a lot to learn.’

How the circadian clock may affect weight gain: Dr Steven Shea, director for the Center for Research on Occupational and Environmental Toxicology at Oregon Health and Science University and colleagues at Harvard report in a study published in Obesity that the body’s internal clock, the circadian system, increases hunger and cravings for sweet, starchy and salty foods in the evenings. While the urge to consume more in the evening may have helped our ancestors store energy to survive longer in times of food scarcity, in the current environment of high-calorie food, those late night snacks may result in significant weight gain.

‘Of course, there are many factors that affect weight gain, principally diet and exercise, but the time of eating also has an effect. We found with this study that the internal circadian system also likely plays a role in today’s obesity epidemic because it intensifies hunger at night,” said a senior author on the study. “People who eat a lot in the evening, especially high-calorie foods and beverages, are more likely to be overweight or obese.’

Indeed, eating a lot in the evening can be counterproductive since the human body handles nutrients differently depending on the time of day. For example, glucose tolerance may be impaired in the evening. Additionally, consuming more calories in the evening predisposes people to more energy storage; we simply don’t expend as much energy after an evening meal in comparison to morning meals.

Furthermore, artificial light enables people to stay up later than they probably should and often people don’t get enough sleep. ‘If you stay up later, during a time when you’re hungrier for high-calorie foods, you’re more likely to eat during that time,’ Shea said. ‘You then store energy and get less sleep, both of which contribute to weight gain. If weight loss is a goal, it’s probably better to eat your larger, higher-calorie meals earlier in the day,’ said Shea. “Knowing how your body operates will help you make better choices. Going to bed earlier, getting enough sleep and choosing lower-calorie foods rather than higher-calorie foods in the evening can all help with weight loss.’

GI Symbol News with Dr Alan Barclay

Dr Alan Barclay
Low GI, gluten-free foods. 
Coeliac disease is becoming increasingly common, affecting around 1 in 100 people in Australia and the UK, and 1 in 133 Americans.

People with coeliac disease’ own immune system reacts abnormally to the protein gluten found in wheat, rye, and barley (and often a contaminant in oats, depending on where you live), causing damage to their small intestine. The tiny, finger-like projections known as villi which line the small intestine become inflamed and flattened – a condition known as villous atrophy. As a consequence, the surface area of the intestine available for the absorption of nutrients is reduced which can lead to various gastrointestinal and malabsorptive symptoms like diarrhoea and/or constipation, large, bulky foul stools, unwanted weight loss or poor growth in children, flatulence, abdominal bloating, distension or pain, and anaemia. Long-term complications can be very serious and include infertility, miscarriage, depression and dental enamel defects. There is also an increased risk of developing certain forms of cancer such as lymphoma of the small bowel.

If you have a family history of coeliac disease, some or even all of these symptoms, it’s important that you don’t simply self-diagnose coeliac disease and commence a gluten free diet. A diagnosis of coeliac disease can only be made by demonstrating the typical villous atrophy of coeliac disease in a small bowel biopsy. This involves a gastroscopy procedure in which several tiny samples of the small bowel are taken and examined under a microscope. Importantly, you must still be eating gluten regularly before the procedure is performed or you may get a false negative result.

For reasons that we do not yet completely understand, people with type 1 diabetes are at much greater risk (up to 10 times) of developing coeliac disease than people who do not have type 1 diabetes. Both coeliac disease and type 1 diabetes are autoimmune diseases that are ‘triggered’ in genetically susceptible people by as yet unknown environmental factors. Coeliac disease can make management of blood glucose levels even harder than usual in people with type 1 diabetes, with increased risk of both hyper and hypoglycaemia. People with type 2 diabetes or pre-diabetes are thought to have the same level of risk as the rest of the population.

A gluten free diet is currently the only known treatment for coeliac disease and unfortunately it is for life because people with coeliac disease remain sensitive to gluten throughout their life – the condition can never be cured as such. By removing the cause of the disease, a gluten free diet allows the small bowel lining to heal and symptoms to resolve. As long as the gluten free diet is adhered to as strictly as possible, problems arising from coeliac disease should not return.

In the not-too-distant past, having to consume a gluten free diet used to be a culinary disaster. Thankfully, food industry has stepped up to the proverbial plate and there is now just about a gluten free alternative for most of your favourite foods. Many gluten-free core foods like milk, yoghurt, some starchy vegetables, legumes and most fruits also have a low GI. However, many gluten free grain alternatives aren’t low GI, so finding gluten free breads, pasta, breakfast cereals, etc. can still be a challenge. For more information, check out the Low GI Diet for Gluten-free Cooking (ANZ edition; Hachette Australia) or Low GI Gluten-free Eating Made Easy (US/Canada edition; Da Capo).

The GI Foundation has been working with Coles to develop their home-brand range of low GI gluten free foods with real flavour. First on the shelves are five pasta and quinoa products that all carry the GI Symbol.

Coles Simply Gluten Free: 

• Spaghetti: GI46
• Spirals: GI46
• Penne: GI46
• 2 Quinoa Cups: GI53 
• 2 Mexican Style Quinoa and Brown Rice Cups: GI49.

The GI Symbol, making healthy low GI choices easy choices



For more information about the GI Symbol Program
Dr Alan W Barclay, PhD
Chief Scientific Officer
Glycemic Index Foundation (Ltd)
Phone: +61 (0)2 9785 1037
Mob: +61 (0)416 111 046
Fax: +61 (0)2 9785 1037
Email: alan.barclay@gisymbol.com
Website: www.gisymbol.com

GI Update with Prof Jennie Brand-Miller

Prof Jennie Brand-Miller answers your questions. 



Can you explain the difference between glycemic index, glycemic load and glycemic response? 
Glycemic Index (GI) is a measure of the quality of carbohydrate. It compares carbohydrates, gram for gram, in one food versus another. Different carbohydrate foods can behave quite differently in your body. Some break down quickly during digestion and release glucose rapidly into the bloodstream; others break down gradually as you digest them and slowly trickle glucose into the blood stream. The glycemic index or GI, a relative ranking on a scale of 0 to 100, is how we describe this difference. After testing hundreds of carbohydrate foods around the world, scientists have found that foods with a low GI will have less effect on your blood glucose than foods with a high GI. High GI foods tend to cause spikes in your glucose levels whereas low GI foods tend to cause gentle rises. To make a fair comparison, all foods are compared with a reference food and tested following an internationally standardised method.

Glycemic Load (GL) is a measure of both the quality and quantity of carbohydrate. How high your blood glucose actually rises and how long it remains high when you eat a meal containing carbohydrate depends on both its GI and the amount of carbohydrate in the meal. Researchers at Harvard University came up with a term to describe this: glycemic load. It is calculated by multiplying the GI of a food by the available carbohydrate content (carbohydrate minus fibre) in the serving (expressed in grams), divided by 100. GL = GI/100 x available carbs per serving. GL per 1000 kJ has been shown to be the single best predictor of actual glycemic responses to single foods and mixed meals.

Glycemic response or glycemic impact describes the change or pattern of change in blood glucose after consuming a food or meal. Glucose responses can be fast or slow, short or prolonged, high or low. The glycemic response varies from person to person, depending on their 'glucose tolerance'. A person with diabetes or impaired glucose tolerance will have a higher glycemic response to any food than a lean, young, healthy individual. Nonetheless, in a single individual, we can reliably predict that a low GI/GL meal will produce a lower glycemic response than a high GI/GL meal.

GI testing by an accredited laboratory
North America
Dr Alexandra Jenkins
Glycemic Index Laboratories
20 Victoria Street, Suite 300
Toronto, Ontario M5C 298 Canada
Phone +1 416 861 0506
Email info@gilabs.com
Web www.gilabs.com

Australia
Fiona Atkinson
Research Manager, Sydney University Glycemic Index Research Service (SUGiRS)
Human Nutrition Unit, School of Molecular and Microbial Biosciences
Sydney University
NSW 2006 Australia
Phone + 61 2 9351 6018
Fax: + 61 2 9351 6022
Email sugirs@mmb.usyd.edu.au
Web www.glycemicindex.com

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