GI News is published online every month by the
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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.
Publisher: Professor Jennie Brand-Miller, AM, PhD, FAIFST, FNSA
Editor: Philippa Sandall
Scientific Editor/Managing Editor: Alan Barclay, PhD, APD, AN
Contact GI News: glycemic.index@gmail.com
Sydney University Glycemic Index Research Service
Manager: Fiona Atkinson, PhD, APD, AN
Contact: sugirs.manager@sydney.edu.au
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1 July 2019
GI News - July 2019
FOOD FOR THOUGHT
PROTEIN QandA: OUR EXPERTS ANSWER YOUR QUESTIONS
Prof Jennie Brand-Miller and Dr Alan Barclay answer the most common questions we are asked about protein.
WHAT IS PROTEIN?
People talk about “protein”, but in fact there are many proteins. They
are chemical compounds made up of chains of smaller building blocks
called amino acids. There are about 20 different amino acids that come
together in different combinations to make up the millions of proteins
found in nature. A protein can consist of between 50 and tens of
thousands of amino acids.
WHAT ARE AMINO ACIDS? An
amino acid consists of a central carbon atom, linked to an amino group
(an atom of nitrogen + hydrogen atoms), a carboxylic acid group (an atom
of carbon + oxygen atoms), a hydrogen atom, and a distinctive R group,
which is referred to as the side chain. The unique composition of the R
group is what makes all of the amino acids different.
In addition to being the building blocks of proteins, the cells
of our bodies use amino acids to form nerve transmitters and hormones
(e.g. adrenalin and insulin). They can also be used as an energy source,
particularly when carbohydrate and fat are restricted. Amino acids are
generally divided into two broad classes – those that our bodies can
make (non-essential amino acids), and those we have to get through our
diet (essential amino acids).
WHY DO WE NEED PROTEIN? We need to consume protein for the
growth, development and maintenance of our body tissues because it’s an
essential part of the structure and function of every cell in our body.
Consuming protein brings a couple of bonus side-effects. First up,
protein-rich foods are more appetite satisfying compared with carb- and
fat-rich foods and can reduce those pesky hunger pangs between meals. In
addition, protein increases our metabolic rate for one to three hours
after eating. This means we burn more energy by the minute compared with
the increase that occurs after eating carbs or fats.
WHERE DO WE GET IT?
Protein is widely available in our food supply. And while people talk
about “protein foods”, no food is all protein and most of us eat a
variety of foods containing many different proteins. We are often asked
what are the best sources. The answer is easy: whole foods which provide
us with other things our bodies need such as vitamins, minerals and
dietary fibre. As Dr David Katz says: “Dietary protein does not require
animal foods, and does not require any specific food combinations.
Wholesome foods in any balanced, sensible assembly – even a strictly
vegan assembly – will readily provide it.”
Animal sources:
• Meat, poultry, and seafood
• Eggs
• Milk, cheese and yoghurt.
Plant sources:
• Beans, chickpeas or lentils (legumes/pulses)
• Nuts and seeds
• Grains, especially whole grains
• Starchy veggies
HOW MUCH DO WE NEED?
Because our bodies don’t stockpile large amounts of protein from one
day to use up the next, we need to top up the protein tank every day. We
don’t need a lot – in fact, the average adult needs less than 1 gram of
protein per kilogram of healthy body weight a day. So, it isn’t hard to
do and most of us living in developed nations get more than enough.
Children, teenagers, pregnant women and women who are breastfeeding need
more as do people recovering from an injury or a major illness.
Athletes, weekend warriors and people who work out vigorously also need
more for building and repairing muscles. People with diabetes do have an
increase in protein turnover because of their high blood glucose levels
and this increases the body’s protein needs slightly. However, because
most people are already consuming much more protein than necessary,
eating more is not usually recommended. Remember, excess calories from
protein are still excess calories and they will do what all excess
calories do, turn into stored body fat.
WHAT ABOUT PROTEIN AND BLOOD GLUCOSE? Up
to half the protein we eat will eventually be converted to glucose via a
process called gluconeogenesis (which literally means the creation of
new glucose). However, our glucose concentrations do not rise and fall
in any marked way after we eat a protein-rich meal because our bodies
balance the rate of glucose production with the rate of glucose burning.
While protein does not directly affect blood glucose levels, it does
stimulate secretion of significant amounts of insulin depending on the
protein source. Research to-date suggests whey protein (often used in
protein-supplemented foods) is the most potent insulin stimulator,
followed by fish, beef, eggs and chicken.
WHAT ARE PROTEIN SUPPLEMENTS? These
are the high protein balls, bars, shakes and powders you’ll find in
gyms, health food stores and supermarkets. Consuming them is not the
same as eating protein-rich wholefoods such as a piece of meat, a
handful of nuts or a tub of yoghurt, as they provide few nutrients apart
from protein. They are typically highly processed made with either soy
or whey protein such as:
- Soy protein isolate, which is extracted, refined protein from the soy bean.
- Whey protein concentrate, which is extracted protein from whey (the leftover liquid from milk formed during the production of cheese). It retains many of the bioactive compounds of the whey, along with small amounts of fat and lactose.
- Whey protein isolate, which is further refined so that it is almost entirely protein.
- Whey protein hydrolysate which is where the proteins have been partially broken down for quicker digestion and absorption.
WHO NEEDS PROTEIN SUPPLEMENTS? No one really needs supplemental protein says the American College of Sports Medicine. Athletes do require more protein than the rest of us, but can generally get it from a good mixed diet. However, consuming protein right after a vigorous workout can help you recover and gain muscle mass. “A good choice for the post workout would be a whey-based protein shake or a home-made protein shake made with milk, yoghurt and fruit as it will be absorbed more quickly than solid food and this is key for timing,” says dietitian and nutritionist Dr Joanna McMillan.
Read More:
WHAT’S NEW?
MODERNIZING THE DEFINITION OF PROTEIN QUALITY
Dr
David Katz and colleagues call for the definition of protein quality to
be modernized in their recent paper in Advances in Nutrition, because
the current definition is misleading and antiquated they say.
Historically, protein quality has been defined in biochemical and
physiological terms reflecting the concentration of the 9 essential
amino acids and their digestibility from specific food sources. The
resulting measure, the Protein Digestibility Corrected Amino Acid Score
(PDCAAS), is what the Food and Drug Administration (FDA) in the United
States uses to measure protein quality in foods.
Katz and his colleagues explain why it is obsolete. “The popular
concept that protein is “good,” and that the more the better, coupled
with a protein quality definition that favors meat, fosters the
impression that eating more meat, as well as eggs and dairy, is
desirable and preferable. This message, however, is directly opposed to
current Dietary Guidelines for Americans, which encourage consumption of
more plant foods and less meat, and at odds with the literature on the
environmental impacts of foods, from carbon emissions to water
utilization, which decisively favor plant protein sources. Thus, the
message conveyed by the current definitions of protein quality is at
odds with imperatives of public and planetary health alike.”
In
their paper, Katz and colleagues propose a modernized definition, which
incorporates the quality of health and environmental outcomes
associated with specific food sources of protein.
They
also demonstrate how such an approach can be adapted into a metric, and
applied to the food supply. Their metric still considers the
distribution of essential amino acids, and their digestibility – but
also considers, and weights appropriately, the net effects of the food
on our overall health, and its environmental footprint. By such a
measure, beans and lentils shoot up to the top of the rankings, and
beef, for example, falls down because while it is indeed a concentrated
protein source, it’s a food we should be eating less, not more. They
conclude: “The adoption of such a shift in protein quality assessment
would allow for clearer, more consistent messaging to the public and
better alignment of nutrition policy with nutrition science.”
Read more:
WHAT’S HOT?
PROTEIN BARS, BALLS, BITES, AND SHAKES
Protein
is hot. Not regular protein-rich foods like meat, chicken, fish, milk,
yoghurt, eggs, legumes, and grains nuts and seeds – it’s protein
supplemented bars, balls, bites and shakes that are hot. And if that’s
not enough protein-supplemented product, you can top up your protein
tank with protein boosted breakfast cereals, protein noodles, protein
bagels, protein cookies and protein coffee and protein water.
The food industry has really embraced protein. They love its
health halo. It’s a gift to the bottom line which is why they are adding
it in truckloads to all sorts of processed and ultra-processed foods.
In 2014, the protein supplemented foods market in Australia was valued
at A$545 million dollars and predicted to keep growing by around 10% a
year.
“When the Box Says ‘Protein’, Shoppers Say ‘I’ll take it” was the headline of a 2013 article in the Wall Street Journal.
Protein mania has partly come about because with so many people now
regarding carbs or fats (and sometimes both) with suspicion in the
current nutrition wars, protein has emerged as the last macronutrient
left standing. “The whole macronutrient fixation is a boondoggle that
has been calamitous for public health,” says Dr David Katz. “First they
told us to cut fat. But instead of wholegrains and lentils, we ate
low-fat junk food. Then food marketers heard the message about cutting
carbs and sold us protein-enriched junk foods instead.”
“When
we talk about protein,” says Katz, “we are dissociating the nutrient
from its food source.” It certainly looks that way in the high protein
snack aisle we discovered researching this story. Here are our tips to
help you make better choices.
- “When the Box Says Protein”, read the nutrition information panel (NIP).
- Ingredients are listed in descending order of weight from the most down to the least.
- Wise up on label lingo – what the highly processed ingredients in packaged foods, are, and on how these ingredients are made.
There are certainly protein bars packed with ingredients you may have at home. The Health Food Guys’ vegan Cacao Goji Raw Protein Bar contains: “Organic Wholegrain Bio-Fermented Raw Brown Rice Protein, Organic Raw Tahini, Crushed Raw Almonds, Organic Rice Syrup, Organic Chia Seeds, Organic Dates, Organic Coconut Nectar, Goji Berries, Raw Cacao Powder”. What’s “Bio-Fermented Raw Brown Rice Protein”? It’s a protein powder like soy and whey protein powders, and like them is used as a base for shakes, smoothies, bars and other protein-supplemented products.
We also found bars where the ingredient topping the list is something you’ll have at home like nuts. Carman’s Coconut, Yoghurt & Roasted Nut Gourmet Protein Bars contains “Nuts (Peanuts 17%, Cashews 10%), Soy Protein Blend (Soy Protein Crisps [Isolated Soy Protein, Tapioca Starch, Salt], Soy Protein Powder [Soy Lecithin]), Glucose, Honey, Seeds 9% (Sunflower Seeds, Pepitas, Sesame Seeds), Yoghurt Compound 9% (Sugar, Vegetable Oil, Milk Solids, Yoghurt Powder 4%, Emulsifier [Sunflower Lecithin], Food Acid [330], Natural Coconut Flavour), Coconut 7%, Sunflower Oil, Natural Coconut Flavour.”
However, while nuts at 27% “(Peanuts 17%, Cashews 10%)”, top the list, we don’t actually know if there are more nuts than soy protein in the bar by weight, because the manufacturer has used two kinds of soy protein powder and they are listed separately and without percentages.
There are also products where anything you are likely to find at home like cocoa powder or unsalted butter is at the end of the list. For example, Aussie Bodies Protein FX Lo Carb Mini Protein Bar Choc Caramel, described as an indulgent guilt-free low carb protein snack, contains: “Aussie Bodies® Protein Blend (29%) [Whey Protein Concentrate, Whey Protein Isolate, Soy Protein Isolate, Soy Protein Crisps (Soy Protein Isolate, Tapioca Starch, Salt, Emulsifier (Soy Lecithin)], Protein Milk Chocolate (22%) [Maltitol, Cocoa Butter, Milk Solids, Cocoa Liquor, Soy Protein Isolate, Emulsifier (Soy Lecithin), Flavour], Polydextrose, Glycerol, Maltitol, Caramel (5%) [Glucose, Sweetened Condensed Milk (Milk, Sugar, Lactose), Vegetable Fat, Unsalted Butter, Salt, Emulsifier (471)], Resistant Starch (Starch, Maltodextrin), Cocoa Powder, Unsalted Butter, Emulsifier (Soy Lecithin), Flavours.”
Read more:
PRODUCT REVIEW
GOOD CARBS FOR GOOD PROTEIN
Using the True Health Initiatives modernised protein quality metric, we chose a couple of the top-ranking plant sources of protein they mention in their paper (brown rice and chickpeas both get a 5 out of 6) that are good for our overall health, and good for the planet. We also have added in sweet potato, because it’s now grown in more developing countries than any other root crop.
BROWN RICE – Nutty tasting brown rice with just the inedible hull removed is the rice with whole grain credentials (it’s a good source of niacin and magnesium) and there are now 2-minute microwave options to help you get a meal on the table fast. In Australia you can buy low GI brown rice (SunRice Doongara Low GI Brown Rice, GI 51).
CHICKPEAS – Like other legumes, they are high in protein, rich in fibre, an excellent source of manganese and folate, and a good source of iron, phosphorous, copper and zinc. They have a low glycemic index (39).
SWEET POTATO – While sweet potatoes come in a variety of colours, shapes and sizes, it’s the orange-fleshed sweet potato that’s packed with fibre, beta-carotene and vitamin C that we like to roast and use in recipes. It has a moderate glycemic index (65).
Read more:
PERSPECTIVES WITH DR ALAN BARCLAY
FEEDING THE PROTEIN FAD WITH ULTRA-PROCESSED FOODS
Ultra-processed foods have been in the media a lot lately, with new research suggesting that they cause weight gain and may increase the risk of heart attack, stroke and ultimately death. They can be described as “formulations mostly of cheap industrial sources of dietary energy and nutrients plus additives, using a series of processes, and containing minimal whole foods”. One of the more popular methods for identifying ultra-processed foods is the NOVA system which classifies all foods and food products into one of four groups:
- Unprocessed or minimally processed foods. Edible parts of plants or of animals, and also fungi, algae and water, after separation from nature. Minimally processed foods are natural foods altered by processes that include removal of inedible or unwanted parts, and drying, crushing, grinding, fractioning, filtering, roasting, boiling, non-alcoholic fermentation, pasteurization, refrigeration, chilling, freezing, placing in containers and vacuum-packaging.
- Processed culinary ingredients. Include oils, butter, sugar, flour and salt. They are substances derived from Group 1 foods or from nature by processes that include pressing, refining, grinding, milling and drying. They are not meant to be consumed by themselves, and are normally used in combination with Group 1 foods to make freshly prepared drinks, dishes and meals.
- Processed foods. Include canned vegetables, seafood, fruits in syrup, cheeses and freshly made breads, are made essentially by adding salt, oil, sugar, flour or other substances from Group 2 to Group 1 foods. Processes include various preservation or cooking methods, and, in the case of breads and cheese, non-alcoholic fermentation. Most processed foods have two or three ingredients, and are recognizable as modified versions of Group 1 foods. They are edible by themselves or, more usually, in combination with other foods.
- Ultra-processed foods. Include soft drinks, sweet or savoury packaged snacks, reconstituted meat products and pre-prepared frozen dishes. They are not modified foods but formulations made mostly or entirely from substances derived from foods and additives, with little if any intact Group 1 foods.
With all of the protein claims on the labels of packaged foods, and the associated health halos, it is hard for many people to swallow the fact that most of these ultra-processed snack foods are largely sources of junk protein – highly refined and purified extracts from Group 1 foods, largely devoid of vitamins, minerals or any other essential nutrients, but fortified with a sprinkling of a select few vitamins/minerals to make them look more nutritious than they really are.
Additionally, most people in the developed world meet their Estimated Average Requirement (EAR: the daily nutrient level estimated to meet the requirements of half the healthy population) for protein without the need for supplementary protein in the form of ultra-processed snacks. For example, in Australia, the EAR for protein for men is 0.68g per kg body weight per day and for women it is 0.60g per kg body weight per day. Australia’s most recent nutrition survey in 2011/12 determined that men consumed an average of 104.6g of protein per day or 1.2g per kg body weight and women consumed 77.9g of protein per day or 1.1g per kg body weight. In other words, the average Australian man and woman consumed nearly twice as much protein as the Estimated Average Requirement each day.
What happens to the excess ultra-processed protein that we consume? Unlike carbohydrates and fats, we are unable to store excess protein as such. Like any other nutrient, proteins can be converted into other forms of energy, however. Many of the amino acids that make up proteins can be converted into the carbohydrate glucose which can be stored as glycogen in liver and muscles. The nitrogen portion of the amino acid molecule is excreted as urea in the urine. Just like it can from other dietary sources, glucose from protein metabolism can also be converted to fat and stored in our fat cells.
For your daily protein requirements, enjoy minimally-processed foods like beans, chickpeas, lentils, nuts and seeds, wholegrains, meat, poultry, seafood, eggs, milk and yoghurt. Save ultra-processed foods, including those high in protein, for special occasions – they are not daily fare.
Read more:
• The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing
• Australian Health Survey - protein
Alan Barclay, PhD is a consultant dietitian and chef (Cert III). He worked for Diabetes Australia (NSW) from 1998–2014 . He is author/co-author of more than 30 scientific publications, and author/co-author of The good Carbs Cookbook (Murdoch Books), Reversing Diabetes (Murdoch Books), The Low GI Diet: Managing Type 2 Diabetes (Hachette Australia) and The Ultimate Guide to Sugars and Sweeteners (The Experiment, New York).
Contact: You can follow him on Twitter or check out his website.
BEST FOOD FORWARD
WINNER, WINNER CHICKPEA DINNER
We
thought we’d ‘chick’ out the chickpea because they have some unique
benefits, especially for people living with diabetes. Also known as
garbanzo beans, chickpeas belong to the legume family and like their
cousins, they are high in protein, rich in fibre, an excellent source of
folate, and a good source of iron, phosphorous, copper and zinc. And to
top it off, they have a low GI (40). Their neutral, nutty flavour
blends into the background in a smorgasbord of dishes including curries,
soups, stews and salads. They are famously used to make hummus, but try
them dry roasted with herbs and spices for a crunchy snack.
They can help people living with diabetes by:
- Improving glycaemic control: Research has demonstrated that people who eat 5 cups of chickpeas or other legumes a week have improved fasting blood glucose levels (FBG), fasting blood insulin (FBI) and HbA1c (which reflects the average blood glucose levels over the past 3 months). A great example of what you eat influencing the important numbers discussed in your doctor’s office.
- Reducing obesity risk: Diets that include legumes/pulses help to regulate body weight and reduce obesity risk by improving satiety, or satisfaction after eating. This is great news to achieve the ideal situation of eating fewer calories (kilojoules) but not feeling hungry.
- Reducing CVD risk: People living with diabetes are at greater risk of developing cardiovascular disease (CVD). Enjoying chickpeas or other legumes daily can help lower your blood cholesterol and blood pressure, thereby reducing these important cardiovascular disease risk factors.
- Chickpeas and other legumes/pulses are highly nutritious with many health benefits including diabetes management, reduction of CVD risk and weight management.
- Aim to enjoy a serving of versatile beans, chickpeas or lentils every day.
Thanks to Rachel Ananin AKA TheSeasonalDietitian.com for her assistance with this article.
Nicole Senior is an Accredited Nutritionist, author, consultant, cook, food enthusiast and mother who strives to make sense of nutrition science and delights in making healthy food delicious. Contact: You can follow her on Twitter, Facebook, Pinterest, Instagram or check out her website.
GOOD CARBS FOOD FACTS
SOY BEANS
Soybeans and soy products (tofu, tempeh, soy
drink and other soy foods) are the nutritional powerhouse of the legume
family. A staple of Asian diets for thousands of years, they have long
been a mainstay of vegetarian and vegan diets. They are an excellent
source of protein, and rich in fibre, iron, zinc and B vitamins. They
are lower in carbohydrate and higher in fat than other legumes, the
majority of the fat is polyunsaturated.
On the whole, soy foods have not played a major role in the
typical Western diet. In contrast, soy is regularly consumed by many
Asians at all stages of life from weaning to old age. It’s this
difference in levels of soy consumption that got the ball rolling in soy
research says Dr Joanna McMillan. “Scientists found that levels of
heart disease and many cancers, including breast cancer, were far lower
in these soy-eating Asian countries, compared to levels in the West.
Numerous studies followed to try to identify what it was about soy that
might be protective,” she says.
“Research has centred
on two aspects of soy – soy protein and compounds found in soy called
isoflavones. Isoflavones are phytoestrogens (meaning ‘plant oestrogen’)
and are similar in structure to the hormone oestrogen. These
phytoestrogens can act in two ways:
- They can act like oestrogen. This may be beneficial during menopause for example, when natural oestrogen levels are dropping. Theoretically consuming sufficient phytoestrogens-rich soy at this time can reduce menopausal symptoms.
- They can block the action of oestrogen. This is potentially beneficial in for example breast tissue where oestrogen stimulates growth of both normal and cancerous cells. At least one of the isoflavones in soy, called genistein, has been shown in animal studies to inhibit the development of breast cancer.
Read more:
- Soybeans (Better Health Victoria)
- Soy: healthy or toxic? (Dr Joanna)
IN THE GI NEWS KITCHEN
IN THE GI NEWS KITCHEN
Lamb
Shanks with Garden Peas and Mint from The Good Carbs Cookbook • Tomato,
Mozzarella and Olive Quinoa Pizzas from Reversing Diabetes • Peanut
Butter and Chickpea Energy Balls from Veggie-licious.
LAMB SHANKS WITH GARDEN PEAS AND MINT
Lamb
and pearl barley are a natural pairing and 1 large shank is enough for
two people generally, though it depends how hungry they are. This is a
one-pot meal you can prepare quickly and leave to gently cook. Add tiny
whole carrots, peeled garlic cloves and extra onions with the barley if
you like. Prep: 15 minutes • Cook 2 hours • Serves 6
1 tablespoon (20ml) olive oil.
4 large lamb shanks.
1 brown onion, chopped.
About 4 cups (1 litre) chicken stock.
1½ cups pearl barley.
1½ cups garden peas.
1 handful mint leaves, fresh.
1 large orange, zest and juice.
Sea salt and freshly ground pepper.
Preheat
the oven to 180ºC/350ºF (fan 160ºC/315ºF). • Place a large casserole
dish on the stovetop over medium-high heat. Pour in the oil and, when
hot, add the shanks to brown all over, turning occasionally, for about 8
minutes. Push the shanks to the side of the dish slightly and reduce
the heat. Add the onion and cook for about 8 minutes, or until golden.
Pour in the stock, bring to a lively simmer, cover and place in the oven
for about 1½ hours, or until the shanks are tender. • Rinse the barley,
drain and add it to the casserole dish, making sure it is covered in
liquid. If not, add a little more stock. Cover and cook for about 25–30
minutes, or until barley is al dente, adding the peas in the last 5
minutes of cooking. Roughly chop half the mint and stir it in with the
orange zest and juice, and salt and pepper to taste. Using forks, pull
the meat from the bone and serve with the barley and pea mixture,
garnished with the remaining mint leaves.
Per serve
1665kJ/400
calories; 27g protein; 13.5g fat (includes 5g saturated fat; saturated :
unsaturated fat ratio 0.56); 37.5g available carbs (includes 4g sugars
and 33.5g starches); 8g fibre; 560mg sodium; 630mg potassium; sodium :
potassium ratio 0.89
Recipe sourced from The Good Carbs
Cookbook by Dr Alan Barclay, Kate McGhie and Philippa Sandall (Murdoch
Books). Photography by Alan Benson.
TOMATO, MOZZARELLA AND OLIVE QUINOA PIZZAS
Quinoa
has a light, nutty texture with a slight crunch and will give the pizza
bases a lovely crisp texture. Serves 4 • Preparation 20 minutes + 1
hour resting • Cooking 1 hour
¼ cup quinoa, rinsed
2 teaspoons instant dried yeast
1 cup wholemeal plain flour
½ cup stone-ground plain flour semolina, for sprinkling
140g (5oz) artichoke hearts in brine, rinsed and halved
100g (3½oz) reduced-fat grated mozzarella cheese
⅓ cup black olives, halved
1 handful basil leaves
200g (7oz) baby English spinach leaves
250g (9oz) baby Roma tomatoes, halved
1 small Lebanese (short) cucumber, thinly sliced
2 tablespoons balsamic vinegar
Tomato sauce
2 teaspoons olive oil
1 brown onion, finely chopped
2 garlic cloves, crushed
500g (1lb 2oz) ripe tomatoes, finely chopped
Put
the quinoa and ½ cup water in a saucepan and bring to the boil. Reduce
the heat, cover and simmer for 10–12 minutes or until all the liquid has
evaporated. Transfer to a bowl to cool. • Stir the yeast into 185ml
(6fl oz/¾ cup) tepid water until the yeast has dissolved. Combine the
quinoa and flours in a large bowl. Make a well in the centre, add the
yeast mixture and mix to a soft dough. Turn the dough out onto a lightly
floured surface and knead for 10 minutes or until smooth and elastic.
Return the dough to the lightly oiled bowl, cover with a tea towel (dish
towel) and rest in a warm place for 1 hour or until doubled in size.
To
make the sauce, heat the oil in a saucepan over medium heat. Cook the
onion, stirring, for 4 minutes or until softened. Add the garlic and
stir for 1 minute. Add the tomatoes, reduce the heat to low, cover and
simmer, stirring occasionally, for 15 minutes or until the sauce has
thickened. Remove the lid and cook for 5 minutes or until reduced by
two-thirds. Set aside to cool, then purée using a stick blender.
Preheat
the oven to 220°C (425°F). Sprinkle two large baking trays with
semolina. Divide the dough into four portions and roll each on a lightly
floured surface into a 20cm (8inch) round, about 5mm (¼inch) thick.
Place on the prepared trays. • Spread the tomato sauce over the bases,
then top with the artichokes, mozzarella and olives. Bake the pizzas for
18–20 minutes or until crisp and golden. Top with the basil leaves and
cut into wedges. • Drizzle the spinach, tomatoes and cucumber with the
vinegar and serve with the pizzas
Per serve
1790kJ/
426 calories; 21g protein; 9.5g fat (includes 3g saturated fat;
saturated : unsaturated fat ratio 0.46); 58g available carbs (includes
10g sugars and 48g starches); 11g fibre; 270mg sodium; 1150mg potassium;
sodium : potassium ratio 0.23
Recipe sourced from Reversing Diabetes by Dr Alan Barclay (Murdoch Books). Photography by Chris Chen.
PEANUT BUTTER AND CHICKPEA ENERGY BALLS
Dietitian
Caroline Trickey says one of the most common requests she gets from
clients is for healthy snack suggestions. These energy balls from her
new cookbook, Veggie-licious, are speedy to make and require no cooking.
You can use choc chips or cranberries instead of apricots if you
prefer. For a vegan version, use maple syrup instead of honey. • Makes
about 30 • Prep time 10 minutes.
400g (14oz) can chickpeas, drained and rinsed
½ cup natural peanut butter
¼ cup honey
¼ teaspoon cinnamon
1 teaspoon vanilla extract
1 cup whole rolled oats
⅓ cup chopped dried apricots (optional)
¼ cup shredded coconut, for rolling
Place
the chickpeas, peanut butter, honey, cinnamon and oats in a food
processor and blend until well combined. • Carefully mix through the
chopped apricots by hand if using. • Place the shredded coconut on a
dinner plate. Scoop out teaspoons of the mix and roll between your palms
to form a ball then roll in the coconut. • Place in an airtight
container and store in the fridge.
Per serve (1 energy ball)
246kJ/58 calories; 2g protein; 3g fat (includes less than 1g saturated fat; 6g available carbs; 1g fibre
Recipe sourced from Veggie-licious by Caroline Trickey (www.healthyhomecafe.com) and reproduced with permission.
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© ®™ The University of Sydney, Australia
1 June 2019
GI News - June 2019
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FOOD FOR THOUGHT
GOING VEGAN QandA: OUR EXPERTS ANSWER YOUR QUESTIONS
Dr
Neal Barnard, Prof Jennie Brand-Miller, Dr Alan Barclay and Matthew
Lore answer the most common questions we are asked about vegan diets.
Whether
it’s for better health, a better environment or animal welfare,
choosing to go vegan is one of the biggest diet trends. The
plant-based/vegan world has exploded in the last decade, with hundreds
of books, many of them major bestsellers says Matthew Lore, whose
company, The Experiment Publishing, has published 30+ plant-based/vegan
books including #1 NYT bestseller Forks Over Knives: The Plant-Based Way to Health.
WHERE DOES “VEGAN” COME FROM? “Vegan” was coined by Donald Watson and his wife Dot in 1944 when they launched Vegan News
which they sent to 25 subscribers in November. He had quit eating meat
at the age of 14 after seeing a terrified pig being slaughtered on his
uncle’s farm, and later gave up dairy foods. As an adult, finding many
others shared his interest in a plant only diet, he produced a magazine.
In issue 1 he writes: “We should all consider carefully what our Group,
and our magazine, and ourselves, shall be called. ‘Non-dairy’ has
become established as a generally understood colloquialism, but like
‘non-lacto’ it is too negative. Moreover, it does not imply that we are
opposed to the use of eggs as food. We need a name that suggests what we
do eat, and if possible one that conveys the idea that even with all
animal foods taboo, Nature still offers us a bewildering assortment from
which to choose. ‘Vegetarian’ and ‘Fruitarian’ are already associated
with societies that allow the ‘fruits’(!) of cows and fowls, therefore
it seems we must make a new and appropriate word. As this first issue of
our periodical had to be named, I have used the title The Vegan News.
Should we adopt this, our diet will soon become known as a VEGAN diet,
and we should aspire to the rank of VEGANS.” Donald Watson lived to the
age of 95.
WHAT’S THE DIFFERENCE BETWEEN A VEGAN DIET AND A PLANT-BASED DIET? “As the Washington Post reported in February 2019,”
says Matthew Lore, “the rebranding of ‘vegan’ to ‘plant-based’ has been
a long time coming. T. Colin Campbell introduced the term ‘plant-based’
in his 2005 book The China Study. Campbell, and Cleveland Clinic
cardiologist Dr. Caldwell Esselstyn, Jr., are the major intellectual
godfathers of the documentary, Forks Over Knives, which promotes a
‘whole foods, plant-based’ way of eating that both have long championed.
Plant-based and vegan both refer to the same way of eating – but vegan
now implies more of an identity with all-things animal-free (of course
including eating no animal products whatsoever); whereas plant-based can
be deployed pretty much everywhere meat is absent (surely not for
nothing does Beyond Meat’s Beyond Burger packaging ID what’s inside as
‘Plant-Based Burger Patties’).”
DOES A VEGAN/PLANT-BASED DIET HAVE HEALTH BENEFITS? Yes, says Dr Neal Barnard, author of Dr Neal Barnard’s Program for Reversing Diabetes.
Vegan diets skip the cholesterol and most of the saturated fat found in
animal products, and are richer in fiber and some vitamins. Studies
have shown that a low-fat vegan diet has enormous health benefits. “The
DASH diet was one of the first studies to put plant-based diets on the
map,” says Barnard. “Not that it used a vegetarian or vegan diet, but
the DASH investigators openly acknowledged that the study was in large
part inspired by the observation that vegetarian diets are associated
with lower blood pressure. They modified the diet, partly hoping for
broader acceptance, but their work led to more interest in plant-based
regimens and what they could achieve.
Dean Ornish’s heart studies (Lancet 1990, JAMA 1998)
were perhaps the next major advance. The regimen was nearly vegan,
apart from a small amount of nonfat dairy and egg whites. And it showed
that diet changes can do more than fight a battle of attrition; they can
reverse disease. David Jenkins showed that it's not just a question of
what one avoids. By emphasizing foods with a low GI and, later, by
introducing a portfolio of foods with special lipid-lowering properties,
one can really put nutrition to work.
Epidemiologic
studies showed that people following vegan diets are slimmer, with
healthier cholesterol levels and a much lower risk of type 2 diabetes,
compared with meat-eaters, pescatarians, and ovo-lacto-vegetarians.
Our randomized studies on diabetes, especially our Diabetes Care article in 2006 (with follow-up in AJCN 2009), established vegan diets for managing type 2 diabetes. I would argue that they are the regimen of choice.”
WHAT’S OUT? WHAT IN?
Switching to a vegan/plant-based diet means cutting out all animal
products – meat, poultry, seafood, dairy foods, eggs and even honey.
What’s in are the good carbs, many of which are low GI – fruit, veggies,
legumes (beans, chickpeas and lentils), nuts and seeds, and grains.
These plant foods power our brain, fuel our muscles, and provide us with
energy, vitamins and minerals. They are also packed with “keep it
regular” fibre. However, people following a vegan diet do need reliable
sources of vitamin B12, such as fortified foods or supplements, as this
vitamin can be difficult to get if meat, milk and eggs are off the menu.
WHAT ABOUT CALCIUM?
Leafy greens like kale, broccoli and bok choy are rich in absorbable
calcium. Fortified plant milks and cereals are good sources of calcium,
too. Check the nutrition information panel. Other plant foods providing
calcium include firm tofu, almonds, Brazil and pecan nuts, figs,
oranges, and kiwi fruits, unhulled tahini, and chickpeas.
WHAT ABOUT B12? Found
almost exclusively in animal foods, vitamin B12 in vegan diets comes
from fortified foods or supplements. Some plant-based milks, like soy
milk and almond milk, are fortified with B12. Check the nutrition
information panel and choose products that contain 0.4ug (mcg) /100mL of
B12. Some meat alternative products are fortified with B12 as are some
brands of nutritional yeast. We check out B12 fortified foods in Product
Review, and in Perspectives, Dr Alan Barclay discusses vitamin B12.
WHAT ABOUT IODINE?
Iodine is in short supply for many people – not just those on a vegan
diet. Eating sea vegetables is one strategy to ensure you get the iodine
you need, and iodized salt makes it a nonissue for those using it.
WHAT ABOUT IRON?
Iron is abundant in green leafy veggies (spinach, silverbeet/Swiss
chard and broccoli); legumes (beans, chickpeas and lentils); nuts and
seeds; grains (whole wheat, brown rice, quinoa), and dried fruit. You’ll
also find it in fortified breakfast cereals. Check the nutrition
information panel.
WHAT ABOUT OMEGA-3? When
seafood (especially fatty fish) is off the menu, you’ll find the omega-3
you need in plant foods like chia and flax seeds, walnuts, soy beans
and oil, wheat germ and green leafy veggies. Our body can convert these
plant-based omega-3s to the longer chain form, like the omega-3 found in
seafood.
Read More:
- Physicians Committee for Responsible Medicine: Leading a revolution in medicine that puts a new focus on health and compassion
- Position of the Academy of Nutrition and Dietetics: Vegetarian Diets
- Pregnant women and babies can be vegans but careful nutrition planning is essential – Prof Clare Collins looks at the nutritional needs of pregnant women and babies and provides sample menu plans
- Forks over Knives and other vegan/plant-based cookbooks from The Experiment Publishing
- PHOTO: Drake Eatery Grilled Eggplant, Macadamia, Ginger Miso, Furikake
WHAT’S NEW?
PLANT-BASED DIETS FOR CARDIOVASCULAR SAFETY AND PERFORMANCE IN ENDURANCE SPORTS
Meat-free
athletes – from tennis champion Venus Williams to Formula 1’s Lewis
Hamilton to Derrick Morgan of the NFL’s Tennessee Titans – have already
proven the performance-boosting power of a plant-based diet. A review
recently published in Nutrients adds further evidence that plant-based
athletes may benefit from improvements in heart health, performance, and
recovery.
“It’s no wonder that more and more athletes are racing to a vegan
diet,” says review co-author James Loomis, M.D., M.B.A., medical
director for the Barnard Medical Center. “Whether you're training for a
couch-to-5K or an Ironman Triathlon, a plant-based diet is a powerful
tool for improving athletic performance and recovery.” Dr. Loomis, who
is currently training for an Ironman Triathlon, is also featured in The
Game Changers, a documentary on vegan athletes. He also served as team
internist for the St. Louis Rams and the St. Louis Cardinals.
Plant-based
diets play a key role in cardiovascular health, which is critical for
endurance athletes. But the review finds that even well-trained athletes
are at risk of heart disease. A 2017 study found that 44 percent of
middle-aged and older endurance cyclists or runners had coronary
plaques. A low-fat, vegetarian diet is the most effective dietary
pattern clinically shown to reverse plaque. A plant-based diet also
addresses other key contributors to atherosclerosis, including
dyslipidemia, elevated blood pressure, elevated body weight, and
diabetes.
Because a plant-based diet is typically high
in carbohydrates, it may also offer performance advantages.
Carbohydrates are the primary energy source during aerobic exercise, and
endurance is enhanced by a high-carbohydrate intake. But a 2016 study
of Ironman triathletes found that fewer than half reported meeting the
recommended carbohydrate intake for athletes training 1–3 hours per day.
The
researchers also find that a plant-based diet boosts athletic
performance and recovery by increasing blood flow and tissue oxygenation
and reducing oxidative stress and inflammation. A varied diet of
fruits, vegetables, grains, and legumes, along with a vitamin B12
supplement, provides all of the necessary nutrients an endurance athlete
needs, including protein, calcium, and iron.
“Like any
endurance athlete, plant-based athletes just need more calories than
less active people,’ says review co-author Susan Levin, M.S., R.D.,
C.S.S.D., a board certified specialist in sports dietetics and director
of nutrition education for the Physicians Committee for Responsible
Medicine. “And if they are eating a wide variety of nutrient-dense
fruits, vegetables, grains, and beans, they will easily meet all of
their nutritional needs.”
Read more:
WHAT’S HOT?
PLANT-BASED EATING
For some people, plant-based means a
plant-only diet that consists of fruits, vegetables, whole grains,
legumes, nuts and seeds and products made from them and excludes all
animal products, including meat, poultry, seafood, eggs, dairy products
and honey. For others, it’s a diet centred largely around fruits,
vegetables, whole grains, legumes, nuts and seeds but spares the hard
stop of cutting out animal products. Wholesome plant-based eating
whether vegan or omnivore certainly aligns with our goals at GI News
encouraging people to tuck into “the good carbs and minimally processed
staple foods made from them that are digested at a rate that our bodies
can comfortably accommodate.”
The health benefits are measurable. Dr John Sievenpiper of St.
Michael's Hospital and his team carried out a systematic review and
meta-analysis of 112 randomized control trials in which people
substituted plant proteins for some animal proteins in their diets for
at least three weeks. They found: “substituting one to two servings of
animal proteins with plant proteins every day could lead to a small
reduction in the three main cholesterol markers for cardiovascular
disease prevention.” The health benefits could be even greater they said
“if people combined plant proteins with other cholesterol-lowering
foods such as viscous, water soluble fibres from oats, barley and
psyllium, and plant sterols.”
According to consumer
research company Mintel, “plant-based” is the hottest trend because it
has rebranded “vegan” for the mainstream market – consumers who are
willing to eat more vegetables, but not give up meat. New US food and
drink products that mentioned “plant-based” grew 268% between 2012 and
2018 they say.
Like many food and diet trends, when
opportunity knocks, the market answers with a myriad of processed
products of varying nutritional quality. Atlantic Natural Foods
plant-based seafood alternative, Loma Linda Tuno in Spring Water, has
just arrived on our supermarket shelves. (The Australian product is made
in Thailand and distributed by Freedom Foods.) The label on the can
tells us it’s a “plant based seafood alternative.” While it may have a
“fish flavour”, it’s not really an alternative to seafood if you are
eating a vegan diet as it hasn’t been fortified with the B vitamins
(including B12) you’ll get in canned tuna.
The
take-home? We are fans of a plant-based diet built around good carbs and
the minimally processed foods made from them, including products
fortified with essential vitamins lacking in vegan diets. With processed
foods, be a bit wary. “Vegan” and “plant-based” on the label doesn’t
give a product a “health halo”. The food inside can be high in calories
(kilojoules), saturated fat (from coconut and other plant fats), added
sugars, refined starches and added sodium and low in essential vitamins
and minerals. Remember, says dietitian Nicole Senior: “a soy-based
frozen dessert may be lower in saturated fat than regular ice cream as
the fat predominantly comes from vegetable oils (not cream). However,
it’s no lower in calories (kilojoules) and the main ingredient is added
sugar. Like ice cream, it’s an occasional treat.”
Read more:
- Effect of Plant Protein on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials (PDF)
- A Plant-Based Dietary Intervention Improves Beta-Cell Function and Insulin Resistance in Overweight Adults: A 16-Week Randomized Clinical Trial
- The Good Carbs Cookbook
- Nicole Senior looks at processed vegan foods
- Photo: Drake Eatery: Avocado, Lime, Coriander, Chargrilled Sourdough
PRODUCT REVIEW
5-STAR FOODS BOOSTED WITH B12
We chose three B12 fortified
foods for Product Review – So Good Soy Milk (Sanitarium), Vegie
Delights Savoury Mince (Life Health Foods), and Wellness Road
Nutritional Yeast Flakes (Coles). These 5-star products set the standard
for what you should be looking for on the nutrition facts panel of
similar B12-fortified plant products. Australia’s Health Star Rating is a
front-of-pack labelling system that rates the overall nutritional
profile of packaged food and assigns it a rating from ½ a star to 5
stars. It provides a quick, easy, standard way to compare similar
packaged foods.
SO GOOD REGULAR SOY MILK
Ingredients:
Filtered water, soy protein (3.5%), corn maltodextrin, vegetable oils
(sunflower, canola), cane sugar, minerals (calcium, phosphorus,
magnesium), acidity regulators (332, 450), antioxidant (ascorbic acid),
vitamins (A, B12, D2, B2, B1), natural flavour.
Glycemic Index: 37
VEGIE DELIGHTS SAVOURY VEGIE MINCE
Ingredients:
Water, Vegetable Protein (23%) (Soy, Colour Caramel), Tomato, Onion,
Garlic, Sugar, Salt, Flavour, Spices, Thickener (Xanthan Gum), Sunflower
Oil, Minerals (Zinc, Iron), Vitamin (B12), Colour Caramel
WELLNESS ROAD NUTRITIONAL YEAST FLAKES
Ingredients: Inactive yeast flakes, B vitamins (Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin B12), Folic acid, Iron
Nutritional yeast flakes add a savoury cheesy flavour to dips,
dressings, sauces, spreads and soups. They are made from a variety of
Sarrcharomyces cerevisiae and are inactive (don’t make food rise or
ferment). Manufacturers grow nutritional yeast on a variety of sources
including blackstrap molasses, whey and sugar beets. They add the B
vitamins during processing.
PERSPECTIVES WITH DR ALAN BARCLAY
B12: THE COMPLEX VITAMIN
Vitamin B12, or cobalamin, is the
largest and most structurally complex of all of the vitamins. It’s
essential for the development of red blood cells, normal growth, and
nervous system maintenance. Our primary sources are animal products
(meats, dairy, poultry, eggs and seafood) because it is only synthesized
by microorganisms (bacteria and archaea), some of which are found in
the soil around the grasses/weeds animals eat.
How much do we need? The Recommended Dietary Intake
(Recommended Dietary Allowance in North America) of 2.4 micrograms per
day for women and men is relatively small, as B12 is concentrated and
stored in the liver (3000–5000 micrograms in the average liver),
secreted in bile and reabsorbed in the terminal ileum (small intestine).
To put this into perspective, if you don’t consume any B12, the
supplies in the liver will typically last a healthy adult several years.
Vitamin B12 deficiency
Symptoms can be gradual, non-specific and subtle, so deficiency is hard
to recognise. Milder symptoms such as weakness, tiredness, and memory
loss can occur before true deficiency develops. True deficiency leads to
serious health problems including megaloblastic anaemia (unusually
large, structurally abnormal, immature red blood cells), paralysis,
dementia, fatigue, and mood disturbances. If left untreated, serious
neurological and neuropsychiatric complications can occur. Vitamin B12
deficiency has also been linked with an increased risk of heart attack
and stroke.
True vegans, who are at risk of developing
B12 deficiency because animal foods are off the menu, should make sure
they consume B12-fortified foods such as some soy milks, or
yeast-products where the yeast has been grown in a B12-fortified medium.
Alternatively, they should take a B12 supplement (preferably chewable).
But
they are not the only group of people at risk. In fact, the most common
cause of B12 deficiency is autoimmune pernicious anaemia, where
absorption is impaired due to intrinsic factor deficiency arising from
autoimmune destruction of parietal cells in the stomach. Other common
causes of B12 deficiency include gastrectomy (gastric surgery), ileal
(small intestine) resection, pancreatic insufficiency, and malabsorption
syndromes including Crohn’s disease and coeliac disease. Other less
common causes of B12 deficiency include use of drugs such as biguanides
(metformin), antacids, antibiotics and colchicines (used to treat gout),
and rarely, malabsorption due to gastrointestinal bacterial overgrowth,
congenital defects (e.g. birth transcobalamin deficiency), and
infestation. Pure nutritional deficiency is rare and usually occurs only
in strict vegans.
The incidence of vitamin B12
deficiency increases with age, probably due to the fact that elderly
people are more likely to suffer from malabsorption. This malabsorption
is caused primarily by gastric atrophy but also by chronic carriage of
Helicobacter pylori (the bacteria that causes stomach ulcers), long-term
ingestion of metformin and certain antacids, and increased chances of
having gastric surgery. As well as varying with age, prevalence also
varies with gender: elderly men are more likely to have low B12 levels
than elderly women.
People with type 2 diabetes or
polycystic ovarian syndrome who are treated with biguanides (metformin)
may become deficient in B12. Metformin-induced B12 malabsorption may be
due to digestive changes, which leads to the binding of B12-intrinsic
factor complex. If you have been taking metformin for a prolonged period
of time, ask your doctor to check your B12 status.
Commonly
used antacid medications for gastrointestinal problems relating to
excessive acid production include proton pump inhibitors and histamine
2-receptor antagonists. Common conditions that may require the use of
antacids include peptic ulcer diseases, oesophagitis, gastro-oesophageal
reflux diseases and Zollinger-Ellison syndrome. Antacid use is related
to vitamin B12 deficiency in two ways. First, by lowering gastric
acidity, it interferes with vitamin B12 absorption as vitamin B12 cannot
be unbound from dietary protein in the stomach. Second, a higher pH
creates an environment that promotes bacterial overgrowth in the
intestine impairing the absorption process.
If you think you might be deficient in B12, consult your doctor.
Read more:
- NHMRC. Vitamin B12
- Association between metformin and vitamin B12 deficiency in patients with type 2 diabetes: A systematic review and meta-analysis
- Association between vitamin B12 deficiency and long-term use of acid-lowering agents: a systematic review and meta-analysis
Alan Barclay, PhD is a consultant dietitian and chef (Cert III). He worked for Diabetes Australia (NSW) from 1998–2014 . He is author/co-author of more than 30 scientific publications, and author/co-author of The good Carbs Cookbook (Murdoch Books), Reversing Diabetes (Murdoch Books), The Low GI Diet: Managing Type 2 Diabetes (Hachette Australia) and The Ultimate Guide to Sugars and Sweeteners (The Experiment, New York).
Contact: You can follow him on Twitter or check out his website.
BEST FOOD FORWARD
WOMEN AND SEAFOOD: GET HOOKED.
Seafood is good for the
heart and many of us don’t eat enough, including women. We thought we’d
look at women in particular because we often overlook our heart health,
and because women are still major influencers on food choices in
households. It’s time we got hooked in seafood, both for ourselves and
our families.
While plant foods are attracting a lot of attention (and for good
reasons) we seem to have forgotten that seafood is a superfood. Fish
and seafood are staple foods in the Mediterranean diet considered to be
one of the healthiest eating patterns in the world. A high seafood
intake is also thought to contribute to the healthiness of the
traditional Japanese diet. Women should eat more seafood because it:
- Is a nutrient-dense core food: Seafood provides essential nutrients including protein, iron, zinc, iodine, calcium (in fish bones), B12 and omega-3 fats, just to name a few.
- Supports healthy pregnancy: Eating enough omega-3s during pregnancy and breast-feeding is important for optimal child brain development and may even affect child intelligence.
- Helps protect against the biggest killer in the world: Eating fish and seafood regularly reduces your risk of coronary heart disease.
Nutrition guidelines around the world suggest adults eat two serves a week. One serve is 100g (3½oz) of cooked (or 115g/4oz raw) seafood which is around the size of your hand, or the amount in a small can. While battered and deep-fried fish ’n’ chips are delicious, steamed, broiled/grilled, baked or pan-fried fish are healthier options. Be sure to serve with plenty of vegetables or salad to boost the health benefits of the meal even more.
WHICH FISH?
There is a huge variety of seafood to choose from but there are times women need to be selective. If you’re pregnant, avoid raw fish (e.g. sashimi, sushi), pre-cooked prawns and smoked salmon due to the risk of listeria (a bacteria that can cause problems for the unborn child if the mother becomes infected). Seafood is a nutritionally important food during pregnancy but some species contain high levels of mercury and some caution is required. Check your local health authority for which species to limit or avoid but keep in mind most are OK. In general, predator fish species at the top of the food chain accumulate higher levels of mercury – smaller fish species are lower in mercury. Canned fish products are not high in mercury.
WHAT ABOUT SUSTAINABILITY?
Choosing sustainable seafood is important to ensure an ongoing supply for future generations. Look for sustainability logos on-pack when shopping for packaged seafood, such as the MSC (Marine Stewardship Council) logo. Check out the sustainability status of fresh fish and seafood in your country via websites or apps, such as the SAFS (Status of Australian Fish Stocks).
THE DISH ON FISH
- Seafood provides important nutrients for women, especially during pregnancy.
- Aim to eat seafood twice a week.
- During pregnancy, avoid seafood with high mercury content and raw fish due to risk of listeria.
- Choose sustainable seafood options.
- Fish intake risks and benefits
- Marine Stewardship Council www.msc.org
- Omega-3 fatty acids and pregnancy
Nicole Senior is an Accredited Nutritionist, author, consultant, cook, food enthusiast and mother who strives to make sense of nutrition science and delights in making healthy food delicious. Contact: You can follow her on Twitter, Facebook, Pinterest, Instagram or check out her website.
GOOD CARBS FOOD FACTS
LENTILS
The term “superfood” is over-used, but in the case
of lentils it is true says dietitian Nicole Senior. They are part of a
highly nutritious group called legumes (or pulses) containing a
marvellous package of nutrients including protein, fibre (all three
types: insoluble and soluble fibre, and resistant starch), low GI
carbohydrates, vitamins, minerals and an array of beneficial
phytochemicals such as isoflavones and lignans. And thankfully for
people with celiac disease, legumes are naturally gluten free. Legumes
are an integral part of plant-based diets known to promote good health
and longevity.
Not only are lentils nutritious, they are cheap as well. They
form the basis of many peasant dishes (now fashionable in affluent
places where food is plentiful) and have provided a valuable meat
alternative for poor households the world over. The rise of vegetarian,
vegan and plant-based diets in developed countries has also given
lentils the exposure they richly deserve. The other plus for legumes
such as lentils is their environmental sustainability credentials.
Compared to animal sources of protein, they require fewer inputs and
produce fewer carbon emissions.
Canned lentils are
convenient but dried lentils are dead-easy to cook. Thin lentil
varieties such as the common red lentil don’t need soaking; just simmer
10–15 minutes until tender. For the larger types such as brown and puy
(French) lentils, simmer in water until tender and then freeze in
meal-sized portions. They are also well suited to slow cooking.
Source: The Good Carbs Cookbook
IN THE GI NEWS KITCHEN
IN THE GI NEWS KITCHEN
Tomato and Red Lentil Soup with
Toast Fingers • Anneka Manning’s Roasted Vegetables and Quinoa Salad •
Ottolenghi’s Roasted Sweet Potatoes and Fresh Figs
TOMATO AND RED LENTIL SOUP WITH TOAST FINGERS
This
simple soup from Anneka Manning’s Low GI Family Cookbook (Hachette
Australia) is a great way to get in an extra serve or two of vegetables
along with a scoop of nutritional power pack lentils. Dress it up with a
dollop of plain yoghurt and a sprinkling of chopped parsley. If you
make the soup a day or two ahead, keep in an airtight container in the
refrigerator. Reheat in a saucepan over medium heat, stirring
frequently, until simmering and heated through. • Freeze leftovers in
serving portions in airtight containers for up to 2 months. Thaw in the
refrigerator before reheating• Serves 4
1 brown onion, chopped
1 medium carrot, peeled, chopped
1 celery stick, chopped
2 garlic cloves, crushed
¼ cup water
2 tsp ground cumin
½ tsp paprika (optional)
400g (14oz) can no-added-salt diced tomatoes
1 tbsp no-added-salt tomato paste
½ cup split red lentils
3 cups salt-reduced vegetable stock
2 tsp sugar, or to taste
freshly ground black pepper, to taste
Toast fingers
4 slices multigrain low GI bread
2 tsp olive or canola oil margarine
Combine
the onion, carrot, celery, garlic and water in a large saucepan. Cover
and cook over medium heat, stirring occasionally, for 8–10 minutes or
until the onion is soft. Stir in the cumin and paprika (if using) and
cook, uncovered, for 1–2 minutes or until the water has evaporated. •
Add the canned tomatoes, tomato paste, lentils and stock and bring to a
simmer. Reduce heat to low, cover partially, and simmer gently, stirring
occasionally, for 20 minutes or until the lentils are tender.
Meanwhile, to make the toast fingers. • Preheat oven to 200ºC (400ºF)
and line an oven tray with non-stick baking paper. Spread both sides of
the bread slices with the margarine and cut each into 3 fingers. Place
the bread on the lined oven tray. Just as the lentils are becoming
tender, bake the bread for 10 minutes or until lightly golden and crisp.
Turn off oven and leave it there to keep warm. • Transfer half the
soup mixture to a blender or food processor and blend until smooth.
Repeat with the remaining mixture. Return the soup to the pan and simmer
gently until heated through or reduced to desired consistency. Taste
before seasoning with a little sugar and pepper if you wish. Serve with
the warm toast fingers for dipping. Yum.
Per serve
Energy
1215kJ/290 calories; 14g protein; 7.5g fat (includes 1g saturated fat;
saturated : unsaturated fat ratio 0.15); 37g available carbs (10g
sugars; 27g starch); 9g fibre; 962mg sodium; 719mg potassium; sodium :
potassium ratio 1.3.
ANNEKA MANNING’S ROASTED VEGETABLES AND QUINOA SALAD
Anneka
Manning – author, food editor, home economist, mother of two and the
founder of BakeClub – specialises in teaching the “why” behind the “how”
of baking, giving home cooks the know-how, understanding and skill to
bake with confidence and success every time. This is one of her
favourite salads which she makes year-round, but especially for lunch or
dinner in winter served warm. Serves 4 • Preparation time: 25 minutes •
Roasting time: 30–40 minutes
3 medium carrots, halved lengthways and thickly sliced
2 small red capsicum, deseeded and cut into 4cm pieces
2 medium zucchini (courgettes), trimmed, halved lengthways and thickly sliced
¼ small Jap pumpkin, seeded, peeled and cut into 4cm (1½in) chunks
2 tablespoons olive oil
1 cup tri-colour quinoa
2 cups water
1½ tablespoons freshly squeezed lemon juice, or to taste
¼ cup chopped flat-leaf parsley
¼ cup chopped fresh coriander or mint
40g rocket
Preheat
the oven to 210°C/400°F (180°C/350°F fan-forced). • Toss the carrots,
capsicum, zucchini and pumpkin with 1½ tablespoons of the oil and season
with salt and freshly ground black pepper. Spread in a single layer
over a large oven tray. Roast in preheated oven for 30–40 minutes,
tossing gently after 20 minutes, or until the vegetables are tender and
starting to brown. • Meanwhile, place the quinoa in a sieve and rinse
under cold running water. Transfer to a medium saucepan and add the
water. Bring to a simmer over a high heat. Cover with a lid, reduce the
temperature to low and simmer gently for 10–12 minutes or until all the
water has been absorbed. Remove from the heat and set aside, covered for
5 minutes. • Transfer the warm quinoa to large bowl and drizzle with
the remaining 2 teaspoons of oil and the lemon juice. Season with salt
and freshly ground pepper. Taste and adjust the seasoning with a little
more lemon juice if necessary. Add the herbs and roasted vegetables and
rocket and toss gently to combine evenly. Serve warm or at room
temperature.
Per serve
Energy: 1205
kJ/290 calories; 9g protein; 12g fat (includes 2g saturated fat;
saturated to unsaturated fat ratio 0.2); 33g available carbohydrate
(includes 8g sugars and 25g starches); 6g fibre; 30mg sodium; 675mg
potassium; sodium to potassium ratio 0.04
OTTOLENGHI’S ROASTED SWEET POTATOES AND FRESH FIGS
This
combination of fresh fruit and roasted vegetables is one of the most
popular at Ottolenghi’s restaurant. It wholly depends, though, on the
figs being sweet, moist and perfectly ripe. Go for plump fruit with an
irregular shape and a slightly split bottom. Pressing against the skin
should result in some resistance but not much. Try to smell the
sweetness. The balsamic reduction is very effective here, both for the
look and for rounding up the flavours. To save you from making it you
can look out for products such as balsamic cream or glaze. The goat
cheese is optional – leave it out to make it vegan. Serves 4.
4 small sweet potatoes (1 kg in total)
5 tbs olive oil
2 tbs (40ml) balsamic vinegar (you can use a commercial rather than a premium aged grade)
20g (¾oz) caster sugar
12 spring onions, halved lengthways and cut into 4cm (1½in) segments
1 red chilli, thinly sliced
6 fresh and ripe figs (240g/½lb in total), quartered
(optional) 150g (5oz) soft goat’s cheese, crumbled
Maldon sea salt and black pepper
Preheat
the oven to 240oC/ 460oF (Fan-forced 220oC/420oF). • Wash the sweet
potatoes, halve them lengthways and then cut each again similarly into 3
long wedges. Mix with 3 tablespoons of the olive oil, 2 teaspoons of
salt and some black pepper. Spread the wedges out on a baking sheet,
skin-side down, and cook for about 25 minutes until soft but not mushy.
Remove from the oven and leave to cool down. • To make a balsamic
reduction, place the balsamic vinegar and sugar in a small saucepan.
Bring to a boil then reduce the heat and simmer for 2–4 minutes, or
until it thickens. Be sure to remove the pan from the heat when the
vinegar is still runnier than honey; it will continue to thicken as it
cools. Stir in a drop of water before serving if it does become too
thick to drizzle. • Arrange the sweet potatoes on a serving platter.
Heat the remaining oil in a medium saucepan and add the spring onions
and chilli. Fry on a medium heat for 4–5 minutes, stirring often, making
sure not to burn the chilli, and then spoon the oil, onions and chilli
over the sweet potatoes. Dot the figs among the wedges and then drizzle
over the balsamic reduction. Serve at room temperature with the cheese
crumbled over, if using.
Per serve (without goat’s cheese)
Energy
1890kJ/451 calories; 11g protein; 24g fat (includes 6g saturated fat;
saturated : unsaturated fat ratio 0.33); 47g available carbs (includes
25g sugars and 22g starch); 6.5g fibre
Jerusalem by
Yotam Ottolenghi and Sami Tamimi (Random House) – available from good
bookshops and online. Recipe reproduced with permission.
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