1 May 2020

GI News - May 2020

GI News

GI News is published online every month by the University of Sydney, School of Life and Environmental Sciences and the Charles Perkins Centre, and delivered to the mailboxes of our 97,000 subscribers. Our goal is to help people choose the high-quality carbs that are digested at a rate that our bodies can comfortably accommodate and to share the latest scientific findings on food and diet with a particular focus on carbohydrates, dietary fibres, blood glucose and the glycemic index.

Publisher:
Professor Jennie Brand-Miller, AM, PhD, FAIFST, FNSA, PhD
Editor: Alan Barclay, PhD, APD
Contact GI News: glycemic.index@gmail.com

Sydney University Glycemic Index Research Service
Manager: Roslyn Muirhead, PhD, APD, AN
Contact: sugirs.manager@sydney.edu.au

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FOOD FOR THOUGHT

NUTRITION AND PREGNANCY

There has been a tendency not to study the female body in science and medicine. Only since the 1990s, when it was made law in the US, have scientists been forced to include at least some women in their research (or show cause why not). It’s even worse for pregnancy…pregnant women are routinely excluded from just about any study. Reasons include ‘women’s bodies are too complicated, the menstrual cycle will interfere with results’.

Yet, when it comes to obesity and lifestyle research, women volunteer at twice the rate of men. We live longer lives too so there must be something we do right and it’s worth investigating why and how. We know we have a more active immune system which might serve us well most of the time. There is a hypothesis that because women give birth, the female immune system has evolved around this. But it can turn on us when things go wrong - autoimmune diseases are more common in females.

Pregnancy is interesting from the point of view of obesity research. In the space of 9 months, we gain an average of about 13.5 kg, but many women gain twice that. This is the fastest rate of weight gain in life, faster even than adolescent boys at their peak. And yet, in the first trimester we appear to eat no extra calories, and often consume less than normal because we feel nauseous. And we still don’t know why nausea and vomiting are so common. Luckily, the vast majority of babies turn out perfectly formed despite the lack of (or perhaps in spite of) less than ideal nutritional intake.

Pregant woman

Interestingly, research shows that women don’t eat much more than usual during the last trimester than they did in the first trimester. How can this be when we weigh much more and are gaining weight fast? In 2015, two of my students did some research to find out more. We undertook a systematic review and meta-analysis (the gold standard of research these days) to find studies that had documented food and energy intake from early to late pregnancy (1).

There were only 18 studies over the past 25 years that met strict inclusion criteria (extraordinary, really!). On average women gained 12.0 kg and yet reported only a small increment in energy intake (about 450 kJ, or 100 calories per day) that did not reach statistical significance. This is only half the amount of additional energy that is recommended by health authorities – 1000 kJ per day in the 3rd trimester. In fact, it’s possible that the recommendations do harm, by encouraging women to gain an excessive amount of weight and therefore deliver bigger babies, destined to be overweight children and young adults.

We also know that the extra demands in pregnancy mean that micronutrient requirements also increase. The most important of these are iron, folic acid and iodine, which are particularly critical for brain growth and intellectual development. Human babies are born with brains that are 3 times larger for their weight than our nearest relatives, chimpanzees. Indeed, it’s one of the reasons that childbirth can involve a difficult labour and the decision to use a C-section delivery.

Unfortunately, even with a perfectly healthy diet, it is challenging to reach the target intake of vitamins and minerals for pregnancy. For this reason, pregnant women are routinely recommended to take dietary supplements to ensure they get the amounts needed. Their cost, however, may discourage vulnerable women from buying them. ¬¬¬

This fact makes me rather sad and angry. All of us have the right to start life in the best environment possible. Ideally, the moment of conception takes place in a healthy body, receiving the full quota of micronutrients needed for rapid cell division and differentiation. Women planning pregnancy can be counselled to take dietary supplements immediately. But we also know that half of all pregnancies are not planned. So an embryo might start life on the wrong foot. Nothing obvious, but not optimal for the formation of the first tissues in the brain. The effects may not be known for years and may be quite subtle. For example, we know that sub-clinical iodine deficiency in parts of Australia may be responsible for lower NAPLAN scores in primary school (2).

In my view, this is totally unacceptable situation. In a prosperous, highly developed country, Australian women (and men) have the right to a food supply that serves their needs from day 1 of conception. If the normal food supply and a healthy diet don’t give us what we need, then there is a good argument for fortification of some foods to make it possible. Currently, iodine must be added to some bread, but not all breads, and certainly not to rice, a key staple food for many Australians.

Which brings me back to our opening paragraph. The needs of women in pregnancy should be well studied, not avoided. There is a good argument for making their requirements the standard requirement – the common denominator when we study the nutritional needs of a whole population.

References

  1. Jebeile H, Mijatovic J, Louie JCY, Prvan T, Brand-Miller JC. A systematic review and metaanalysis of energy intake and weight gain in pregnancy. American Journal of Obstetrics and Gynecology 2016. 
  2. Hynes KL, Otahal P, Hay I, Burgess JR. Mild Iodine Deficiency During Pregnancy Is Associated With Reduced Educational Outcomes in the Offspring: 9-Year Follow-up of the Gestational Iodine Cohort. The Journal of Clinical Endocrinology & Metabolism 2013.
Professor Jennie Brand-Miller       
Professor Jennie Brand-Miller holds a Personal Chair in Human Nutrition in the Charles Perkins Centre and the School of Life and Environmental Sciences, at the University of Sydney. She is recognised around the world for her work on carbohydrates and the glycemic index (or GI) of foods, with over 300 scientific publications. Her books about the glycemic index have been bestsellers and made the GI a household word.   

WHAT’S NEW?

WHAT ROLE DOES DIET HAVE IN THE PREVENTION OF DIABETES AMONG WOMEN WITH PRIOR GESTATIONAL DIABETES? 

According to the International Diabetes Federation, 1 in 6 births in 2019 were affected by gestational diabetes.

Gestational diabetes is a form of diabetes that first occurs during pregnancy and usually goes away after a woman gives birth. However, women who have gestational diabetes during their pregnancy are at higher risk of developing type 2 diabetes in the future. Making lifestyle changes, such as eating a healthy diet and exercising regularly, can help to reduce this risk. Achieving and maintaining a healthy weight is also important.

Pregnant woman

To help determine what type of eating plan might best help women with previous gestational diabetes to reduce their risk of developing type 2 diabetes, a group of Australian researchers recently performed a systematic review of relevant studies, which was published in the January 2020 issue of the Journal of the American Academy of Nutrition and Dietetics. The review included twelve articles from four intervention and four observational studies.

The intervention studies didn’t show any clear benefits of different types of diet although there was a trend towards the beneficial effects of a low-glycemic index diet, a low-carbohydrate diet, and a diet in line with general population dietary guidelines. However, the authors note concerns about the quality of these studies, which were found to have an unclear or high risk of bias.

After adjusting for confounding factors, including body mass index (BMI), the observational studies showed a higher risk of type 2 diabetes and/or impaired glucose tolerance (pre-diabetes) in women who had higher intakes of branched-chain amino acids, total and haem iron, and a diet that was relatively low in carbohydrates and high in animal fat and protein. Women who were consuming diets high in fruit, vegetables, nuts, fish, and legumes but low in red and processed meats and sugar-sweetened beverages, were found to have a lower risk. Amino acids are the building blocks of protein while haem iron is the form of iron found in animal foods.

The authors conclude that there is a lack of high-quality evidence from randomised controlled trials to show what type of diet might be best for reducing the risk of type 2 diabetes in women with previous gestational diabetes. However, findings from observational studies show associations between several nutrients, foods and dietary patterns, which are in line with current dietary recommendations, suggesting that diet may play an important role in the prevention of type 2 diabetes among women with prior GDM. They highlight the need for further, large randomised controlled trials to confirm the benefits of dietary modification for reducing diabetes risk in these women.

In the meantime, eating plenty of fruit and vegetables, more fish and legumes in place of red meat, choosing vegetable fats (such as nuts, seeds, avocado and olive oil) over animal fats and limiting sugar-sweetened beverages is likely to be of benefit and very unlikely to do any harm.

Read more:



Kate Marsh     
Kate Marsh is an is an Advanced Accredited Practising Dietitian, Credentialled Diabetes Educator and health and medical writer with a particular interest in plant-based eating and the dietary management of diabetes and polycystic ovary syndrome (PCOS).    
Contact: Via her website www.drkatemarsh.com.au.

PERSPECTIVES: Dr ALAN BARCLAY

IT TAKES TWO TO TANGO
It is generally well accepted that a key factor in the health and wellbeing of both the mother and new-born infant is an optimal food and nutrient intake before and during pregnancy. Of course, the nutritional status of prospective fathers is also an important factor in at the very least conception, but it is often overlooked, however.

Couple

Indeed, male infertility is on the rise around the globe, and sub-optimal food and nutrient intake may be part of the problem. Infertility is defined as the failure to achieve a successful pregnancy after 12 months or more of regular unprotected intercourse.

In recent decades, infertility has been recognized by the World Health Organisation as a global public health issue, affecting 15% of all reproductive age couples. In real terms this means that worldwide, 70 million couples experience subfertility or infertility.

Male factors, including decreased semen quality, are thought to be responsible for ~25% of cases of infertility. Some studies suggest that human semen quality has declined in certain geographic regions of the world in recent decades (e.g. Europe and USA). Environmental factors such as air pollution, smoking, stress, chemicals and other toxic agents have all been considered as possibly responsible.

Accumulating evidence from human, animal and in vitro studies indicates that male obesity and some components of the diet may play a pivotal role in modulating spermatogenesis, sperm maturation and fertilizing ability. For example, male obesity has been related to impaired reproductivity because of its effect on the molecular and physical structure of sperm. Diets high in energy (kilojoules/calories), trans-fatty acids, saturated fats and/or cholesterol have been associated with testicular disruption, involving impairments in spermatogenesis potentially affecting male fertility and the offspring.

A recent systematic review and meta-analysis of randomized controlled trials that included 2,900 men aged 18 to 52 years from 11 countries (Australia, England, Germany, Iran, Italy, Kuwait, Netherlands, Saudi Arabia, Scotland, Spain, and the USA) found that supplementation with the following nutrients improved sperm quality and quantity: 

  • Selenium (100–300 μg per day for 3–11 months)
    - Increases sperm concentrations, motility (ability to swim) and improves morphology (shape, which affects sperms ability to fertilize eggs).
    - Selenium is found in seafood, poultry and eggs and, to a lesser extent, muscle meats. 
  • Zinc (66–500 mg per day for 3–6 months)
    - Increases sperm concentrations and sperm motility.
    - Meats, fish and poultry are the major contributors to the diet, but cereals and dairy foods also contribute substantial amounts. 
  • Omega-3 fatty acids (1000 mg per day for 2–8 months)
    - Increase sperm concentrations, sperm counts, motility and improve sperm morphology.
    - Long-chain omega-3 fatty acids are found predominantly in oily fish such as mackerel, herrings, sardines, salmon, tuna and other seafood. 
  • Co-enzyme Q10 (200–300 mg per day for 3–6 months)
    - Increases sperm concentrations, sperm counts and improves sperm morphology.
    - Co-enzyme Q10 is found in many foods but in particular cold-water fish, like tuna, salmon, mackerel, and sardines, vegetable oils and organ meats. 
There is also some evidence from observational studies that provide some additional clues as to what an optimal dietary pattern for male reproductive health may look like. A recent systematic review of observational studies included ~13,000 men aged 18 to 80 years from 18 countries (Argentine, Brazil, Canada, Denmark, Estonia, Finland, France, Germany, Greece, Iran, Italy, Lithuania, the Netherlands, Norway, Poland, Spain, Sweden and the USA). It found that a higher consumption of these foods is associated with improved sperm quality: 
  • Fruits, vegetables and cereals
    - Many are rich in antioxidant vitamins (e.g., vitamin C, A, β-carotene and polyphenols), some minerals with antioxidant properties (e.g., potassium and magnesium), folate and fibre. 
  • Lower fat dairy products
    - Low-fat and skimmed milk consumption is associated with higher circulating levels of insulin-like growth factor 1 and insulin and this may increase sperm motility and concentration. 
  •  Fish, shellfish and seafood - Are rich sources of omega-3 fats. 
On the other hand, it found that a higher consumption of these foods is associated with decreased sperm quality: 
  • Potatoes
    - Most varieties have a high GI and insulinemic response and this has been associated with oxidative stress which has an important effect on semen quality. 
  • Sugar-sweetened beverages
    - Excess consumption of sugar-sweetened beverages (high glycemic load) is associated with weight gain and insulin resistance which could negatively influence semen quality via increased oxidative stress. 
  • Meat and processed meats
    - Some meats are low in omega 3 fatty acids but high in saturated fatty acids, trans-fatty acids and/or cholesterol which are related to decreased fertility parameters in men. 
These nutrients can be obtained from dietary patterns that are in-line with current dietary guidelines for adults. It takes two to tango - optimal nutritional status is also important for men to facilitate conception of healthy children.

Read more
 Dr Alan Barclay
Alan Barclay, PhD is a consultant dietitian and chef (Cert III). He worked for Diabetes Australia (NSW) from 1998–2014 . He is author/co-author of more than 30 scientific publications, and author/co-author of  The good Carbs Cookbook (Murdoch Books), Reversing Diabetes (Murdoch Books), The Low GI Diet: Managing Type 2 Diabetes (Hachette Australia) and The Ultimate Guide to Sugars and Sweeteners (The Experiment, New York).
Contact: You can follow him on Twitter or check out his website.

DIABETES CARE

THE ADVANTAGES OF A LOW GLYCEMIC INDEX DIET FOR WOMEN WITH GESTATIONAL DIABETES 
Disorders of blood glucose levels in pregnancy are relatively common. In a representative Australian population about 1-2% of women with pre-existing diabetes become pregnant. This type of diabetes is usually insulin treated type 1 diabetes or type 2 diabetes with various treatments ranging from diet alone, oral hypoglycaemic agents (tablet(s)) to insulin.

However, relatively minor elevations of glucose levels during pregnancy, a condition called gestational diabetes mellitus (GDM) are associated with a range of adverse maternal and fetal outcomes. The most common problems are a large for gestational age baby leading to birthing problems, an increased rate of caesarean section and an increased rate of admissions to a special care nursery. Evidence is now accumulating that problems in childhood may be related to the effects of intrauterine programming linked to high glucose levels in the mother. It is not only the “average” maternal glucose level that is associated but also the fluctuations (usually highs) that can happen in the mother, invariably related to diet.

It is recommended that all women are tested for diabetes in every pregnancy. Conventionally this is around 28 weeks gestation, but early testing is recommended for women with risk factors – a family history of diabetes, previous GDM, high risk ethnic groups, etc...

In Australia, the majority of women diagnosed with GDM are referred to a specialist Diabetes Centre and a see a diabetes educator and a dietitian. The diabetes educator will usually arrange for access to a lancing device (finger pricker) and home blood glucose meter and give instruction on its use. Women are all asked to measure their fasting glucose level, either one or two hours after each of the three major meals. There are strict criteria about the upper range of the glucose levels. If either the fasting level or the after-meal level (post prandial) are exceeded, then it is usual to advise the use of insulin injections. Clearly this is a situation and recommendation that most women would like to avoid.

Pregnant woman

The dietitian has two major roles. The first is to ensure that the overall diet for the pregnancy is suitable and nutritionally sound for both the mother and the developing fetus. The second is to ensure that the glucose targets fasting and after meals are not exceeded. It is here that knowledge and application of a low GI diet is critical.

The dietitian will ensure that the diet contains an adequate amount of low GI carbohydrates and that this is distributed as evenly as possible throughout the day. A common example is to advise women to have two carbohydrate exchanges (15 g each) at the three major meals and to have one exchange with snacks. A 15 g exchange might include a slice of bread, or an apple, or a medium potato. For some women this might involve a redistribution of their daily food intake, especially with the evening meal.

With strict attention to the diet, most women will avoid the need to use insulin to help lower their glucose levels. The low GI diet choices really work. In a major clinical trial, women with GDM were randomised to either a low GI diet or a conventional diet in pregnancy and observed.

Women on a conventional diet were far more likely to meet the criteria to commence on insulin. However, if they were then changed to a low GI diet, about half could avoid having to use insulin.

Low GI dietary advice is not just suitable for women with GDM. While women with GDM are an obvious choice for intervention, normal pregnant women with glucoses in the higher range have more adverse pregnancy outcomes than women in the lower range – hence a low GI diet is suitable and advantageous for all women in every pregnancy.

A low GI diet makes common sense for everybody. It is especially relevant in pregnancy where it has been shown to improve pregnancy outcomes.

Read more:

Bob Moses  
PROFESSOR ROBERT MOSES, OAM is an international authority on diabetes and its treatment. Since opening an endocrinology practice in Wollongong in 1975, his interest and referral base has developed to focus on diabetes and problems that can arise during pregnancy, particularly gestational diabetes.
Contact: Illawarra Health and Medical Research Institute

YOUR GI SHOPPING GUIDE

WHICH BREAD? 

Baking your own bread is suddenly popular so it’s worth taking a closer look at its GI.

If you eat bread most days choosing one with a low GI is critical to keeping the GI of your diet low. Most commercial sandwich breads made with finely milled flour, either wholemeal, whole wheat or white have high GI values around 70-80. Breads with a higher proportion of whole grains, and authentic sourdough, tend to be the lowest GI options. Also, you can influence the glucose response to bread by the foods you eat with it. Legumes, nuts, and acidic foods such as vinaigrette, yoghurt and pickled vegetables have all been shown to lower the meals glucose response.

Bread

And if you’re pregnant or planning pregnancy don’t overlook bread as a valuable source of that all-important nutrient folate – it’s important to the healthy development of babies in early pregnancy. In fact it’s so important that more than 60 countries around the world (including the US, Canada and Australia) have mandatory fortification of wheat flour used in bread making with folic acid. Other types of packaged flour don’t have to be fortified. If they are, you’ll find folic acid in the ingredient list.

PWD

Pumpernickel (rye kernel bread) 
GI 41-56
Serving: 1 thin slice (50g/1¾ oz)
Bread Table

Sourdough rye bread 
GI 48
Serving: 1 large slice (60g/2oz)
Bread Table

Sourdough wheat bread 
GI 54
Serving: 1 large slice (60g/2oz)
Bread Table

Spelt multi-grain bread 
GI 54
Serving: 1 slice (30g/1oz)
Bread Table

Mixed Grain / Multi-Grain bread 
GI 39-68
Serving: 1 slice (30g/1oz)
Bread Table

Fibre-enriched white bread 
GI 52-77
Serving: 1 slice (30g/1oz)
Bread Table

Gluten-free bread (gluten free wheat starch) 
GI 71-80
Serving: 1 slice (40g/1½ oz)
Bread Table  

Read more:

 Kaye Foster-Powell     
Kaye Foster-Powell is an Accredited Practising Dietitian who has worked with people with diabetes for 30 years. She was co-author of the original series of international, best-selling books on the glycemic index. She conducts a specialized private practice for people with diabetes in the Blue Mountains, west of Sydney, Australia.    
Contact: Via her website.

GOOD CARBS FOOD FACTS

COUSCOUS 
The past few months of diabolical difficulty have turned our focus toward survival. Carb-rich foods have come into their own as affordable, shelf-stable and easy to prepare staples (not to mention the mood boosting benefits). Pasta was one of the foods to disappear from my local supermarket shelves as a result of stockpiling. There was couscous still on the shelf so I guess not everyone is as familiar with this speedy side dish.

COUSCOUS

Couscous is a kind of tiny pasta made of hard durum wheat semolina that looks a bit like coarse sand and has a mild nutty, sweet flavor. The name may have come from the Arabic word ‘kaskash’ which means to pound into small bits. Couscous is typically steamed, although in Western supermarkets it is most often sold in a pre-steamed, instant form to which you add boiling water (or stock) and allow the ‘grains’ to swell making it quick and easy to prepare. Pearl (or Israeli) couscous also known as moghrabieh is larger balls of crushed durum wheat semolina about the size of small peas, which is boiled to prepare.

Couscous is a traditional staple food in North Africa and served with a stew/casserole on top, such as Moroccan tagine (stew). Tagines and other stews served lend themselves to tasty, interesting, thrifty, healthy and environmentally sustainable meals that include pulses and legumes, vegetables, nuts, fruit, spices and small amounts of meat. For example, chickpea tagine with almonds, chicken tagine with olives and preserved lemon, or beef tagine with dates. Stews can also be made in a slow cooker that saves times and boosts flavor. Couscous can also be used to make salads in a similar way to rice and pasta.

Couscous is low in fat, high in carbohydrate and contains around 14% protein. Instant couscous has a medium GI (around 65), while some pearl varieties are low (around 52). Most couscous is not wholegrain but seek out wholemeal varieties when you can for added nutritional benefits.

CousCous
Source: AusFoods, 2019

Nicole Senior     
Nicole Senior is an Accredited Practising Dietitian, author, consultant, cook and food enthusiast who strives to make sense of nutrition science and delights in making healthy food delicious.    
Contact: You can follow her on Twitter, Facebook, Pinterest, Instagram or check out her website.

THE GOOD CARBS KITCHEN

BERRY HAZELNUT TARTS 
0:30 Prep • 0:15 Oven • 24 Servings (Tarts) • Dessert • Special Occasion

BERRY HAZELNUT TARTS

INGREDIENTS 
1 1/2 cups plain flour, plus extra 1 tablespoon, for rolling
1/3 cup hazelnut meal
150g reduced-fat table spread
125g punnet blueberries
125g punnet raspberries
25g grated dark chocolate

Filling
150g low-fat natural yoghurt
200g extra-light cream cheese
4 tablespoons no-added-sugar strawberry jam

METHOD 
Preheat oven to 180°C. Lightly grease a 24-hole mini-muffin tin. Place flour and hazelnut meal in a large bowl. Rub table spread into flour until mixture resembles coarse breadcrumbs. Add just enough water to make a soft dough. Scatter work surface with extra flour. Roll out dough and use a 3.5–4cm biscuit cutter to make cases. Press cases into tin.

Prick base of each case with a fork and bake for 10–15 minutes, or until lightly golden. Remove from oven and leave to cool.

Make filling: Combine all ingredients in a large bowl. Divide filling evenly among cases; top with berries and grated chocolate, and serve.

NUTRITION 
Per serve (tart) 444kJ/106 calories; 2.8g protein; 5.2g fat (includes 1.3g saturated fat; saturated : unsaturated fat ratio 0.3); 11g available carbs (includes 4g sugars and 7g starch); 1.1g fibre; 45mg sodium

RECIPE AND IMAGE
Courtesy of Australian Healthy Food Guide magazine.

Australian Healthy Food Guide

For more healthy recipe inspiration and expert advice, visit healthyfoodguide.com.au

CONCHIGLIE (SHELL) PASTA WITH A PUMPKIN AND CHICKPEA SAUCE
0:20 Prep • 0:15 Cooking • 6 Servings • Mains

CONCHIGLIE (SHELL) PASTA WITH A PUMPKIN AND CHICKPEA SAUCE

INGREDIENTS 
480g Conchiglie or orecchiette Pasta (shell)
450g butternut pumpkin
150g tomato passata/ puree
250g drained canned chickpeas
80g speck or pancetta or bacon
Olive oil
Fresh Sage
Fresh Rosemary
Pepper and salt

METHOD 
Peel and de-seed the pumpkin and cut into cubes (similar size as the pasta).

Heat the frypan and add 1 tablespoon of oil and season with a spoonful of chopped sage and rosemary and brown the diced speck. Add in the diced pumpkin and brown.

Wash the drained canned chickpeas. Add to the frypan and mix allow to heat through then add the tomato passata. Let the sauce simmer and cook the pasta separately in salted boiling water. Drain the pasta when still a little al dente into a bowl and add the prepared sauce.

Complete with a grind of black pepper, a drizzle of olive oil and a spoonful of the aromatic herbs sage and rosemary.

Serve with a mixed green salad with olive oil and balsamic vinegar.

NUTRITION 
Per serve 1890kJ/450 calories; 20g protein; 10g fat (includes 2g saturated fat; saturated : unsaturated fat ratio 0.3); 66g available carbs (includes 6g sugars and 60g starch); 8g fibre; 440mg sodium; 700mg potassium; sodium : potassium ratio 0.6

RECIPE AND IMAGE
Roslyn Muirhead  
Dr Roslyn Muirhead PhD APD is an is an Accredited Practising Dietitian. She is a Research Dietitian / Clinical Trial Coordinator at the University of Sydney.
Contact: sugirs.manager@sydney.edu.au

BUCKWHEAT NOODLES WITH STIR-FRY BEEF AND BITTER MELON
0:15 Prep • 0:10 Cook • 3 Servings • Main Meal • Lactose Free

BUCKWHEAT NOODLES WITH STIR-FRY BEEF AND BITTER MELON

INGREDIENTS 
400g lean beef fillet
2 medium size whole bitter melons
4-5 cloves garlic, sliced
1 banana chili (if you prefer a “punching” flavor)

Marinade sauce
1 tablespoon soy sauce (salt-reduced or dark soy sauce is preferred)
1 tablespoon of corn starch
½ teaspoon of black pepper
1 tablespoon of Chinese cooking wine
1 tablespoon of sesame oil

Oil for cooking (2-3 tablespoons)

Cooked buckwheat noodles (1 cup)

METHOD 
Cut the beef fillet into thin strips, and mix with the marinated sauce. Marinate the beef for 15-20 minutes. Then cut bitter melons into half, and remove the seeds. It may be easier if you use the spoon to scoop out the seeds out. Cut the melon into thin slices. Cut the chili diagonally.

Boil some water to blanch the bitter melon for 1 minute. Drain and set aside. Then heat the oil (1-2 tablespoons) in a non-stick pan and stir-fry the beef over a medium – high heat till turning into white and put into a dish.

Heat another 1 tablespoon of oil, then add the garlic. Stir-fry until the garlic becomes gold. Add bitter melon slices and stir-fry for 1-2 minutes. Then, add pre-cooked beef, chili and mix well.

Serve with the cooked buckwheat noodles.

TIPS 

  • For a gluten free main meal, use the gluten-free marinade sauce (gluten free soy sauce and arrowroot) and serve with rice. 
  • Red wine can be used to replace Chinese cooking wine. 
  • Try Kangaroo meat as an alternative. • Use the healthy eating plate model when serving. 
DID YOU KNOW? 
You can use dark soy sauce to replace regular soy sauce in stir-fries, stews and casseroles. Dark soy sauce is less salty than regular soy sauce. It is darker, thicker and sweeter due to added molasses. It is often used for seasoning and dipping.

Bitter melon is a fruit that is rich in vitamin A and C, and is a good source of antioxidants and fibre. It has been cultivated for thousands of years around the world. It has been used as a herbal remedy for glycaemic control for many years as it has some blood glucose lowering properties: 
NUTRITION 
Per serve Energy: 2121kJ/505 Calories; 47g protein; 24g fat (includes 4g saturated fat; saturated : unsaturated fat ratio 0.2); 19g available carbs (includes 1g sugars and 18g starches); 9g fibre; 586mg sodium; 1163mg potassium; sodium : potassium ratio 0.5; 6mg iron.

RECIPE 
Shannon Shanshan Lin
Shannon Shanshan Lin is an is an Accredited Practising Dietitian and Credentialled Diabetes Educator with a particular research interest in culturally and linguistically and indigenous populations. She has been actively involved in the various committees both national and internationally, including the Australian Diabetes Educators Association, Global Chinese Diabetes Association and Beijing Key Laboratory of Nutrition Intervention for Chronic Disease.  
Contact: You can follow her via Wechat (ID= shannon033)

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GI News encourages the availability, dissemination and exchange of public information. You may include a link to GI News on your website. You may also copy, distribute, display, download and otherwise freely deal only with material owned by GI News, on the condition that you include the copyright notice “© GI News, University of Sydney” on all uses and prominently credit the source as being GI News and include a link back to ginews.blogspot.com.au. You must, however, obtain permission from GI News if you wish to do the following: 

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Nutritional analysis To analyse Australian foods, beverages, processed products and recipes, we use FoodWorks which contains the AusNut and Nuttab databases. If necessary, this is supplemented with data from www.calorieking.com.au or http://ndb.nal.usda.gov/ndb/search.

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