Low GI Food of the Month

Walnuts
‘Raw or dry roasted, halved or whole, walnuts are a heart healthy food,’ says Eat to Beat Cholesterol author, Nicole Senior. ‘But, stop at a handful to prevent kilojoule (calorie) overload. They contain very little carbohydrate, so they don’t have a measurable GI, but they are rich in fibre and protein and so can lower the GI of a meal when used as an ingredient and they make a great snack instead of foods high in saturated fat such as biscuits or cookies. They also contain loads of other beneficial nutrients such as vitamin E, folate, manganese (a trace element) and arginine (an amino acid), tannins and polyphenols (phytochemicals). And of all the nuts they are the highest in the good polyunsaturated fats – including omega 6 and omega 3. Thirty grams (1 oz) of walnuts (approx. 20 walnut halves) contains around 2 grams of plant omega 3 fat (alpha linolenic acid) – meeting the suggested daily amount for an adult. Omega-3s have amazing benefits for the heart. They can assist in lowering blood pressure, reduce blood clotting that causes heart attacks, improve blood vessel flexibility and elasticity and have anti-inflammatory properties. If you have pre-diabetes, boosting omega-3 intake can improve insulin sensitivity and reduce diabetes risk. If you have diabetes, you can benefit from eating walnuts, too. Not only are these heart-friendly, wonder foods a tasty and convenient snack, but they won’t upset blood glucose levels.’



Portion caution: Divide walnuts into individual small handful-sized bags or containers to resist over-indulgence. If you can’t stop at a small handful, enjoy them in cooking rather than as snacks. If you’re on a kilojoule-controlled eating plan to lose weight, have smaller portions, and eat them instead of less nutritious treats like lollies and biscuits.

Nicole’s 10 tips on how to get more

1. Top oat porridge with sliced banana, nutmeg and chopped walnuts
2. Sprinkle chopped walnuts over stewed apple and cinnamon
3. Present a platter of whole walnuts in their shell after dinner
4. Enjoy walnut halves with raisins or dates as a snack
5. Add walnuts along with dried fruit to scones, cakes and biscuits (cookies)
6. Add chopped walnuts and sultanas or raisins to coleslaw
7. Create a wonderful pasta dish by adding steamed vegetables, chopped walnuts, olive oil, cracked black pepper and the juice and zest of a lemon to hot wholemeal pasta
8. Combine salad greens, walnuts, fresh sliced pear and thinly sliced goats cheese and serve on the side with lean chicken or beef
9. Add walnuts to couscous seasoned with salt-reduced stock, lemon juice, capers and green olives – great served with fish
10. Scatter roasted walnuts on a plate of cut vegetables and dips

Tangy roasted beet and walnut salad
This fibre-rich salad from the California Walnut Commission features roasted beets to highlight the flavour of fennel and oranges. Walnuts add the finishing touch. Although this recipe is high in fat, it's the heart-healthy kind providing essential omega-3 and 6 fatty acids. To complete the meal, serve with small lean pieces of steak (beef, lamb, kangaroo or venison)or add chickpeas for a vegetarian option, along with a slice of wholemeal sourdough bread. To reduce the sodium, simply omit or reduce the added salt. To reduce the kilojoules/calories (and fat), use 2 tablespoons (40 ml) of olive oil only.

Serves 6 as an accompaniment
Cooking time 1 hour



Dressing
1 tablespoon (15 ml) orange juice
2 tablespoons (30 ml) white wine vinegar
1 tablespoon (15 ml) pure maple syrup
1/2 teaspoon each, salt and pepper
1/4 cup (50 ml) extra virgin olive oil

Salad
2 lb (1 kg) beets
2 bunches watercress or arugula
2 oranges, peeled and cut into sections
1 fennel bulb, thinly sliced
1 cup California walnut halves, toasted

1. Preheat the oven to 375ºF (190ºC).
2. Place the beets in an 8 inch (20 cm) square baking dish. Bake in the oven for about 1 hour, or until beets are tender (will depend on size of beets). Let cool.
3. To make the dressing, whisk together orange juice, vinegar, maple syrup, salt and pepper in a medium bowl. Gradually whisk in the oil.
4. Peel and slice the cooled beets and toss with 2 tablespoons (30 ml) of dressing.
5. In large bowl, gently toss watercress, oranges, fennel and walnuts. Divide over 4 plates. Top with beets and drizzle with remaining dressing.

Cook’s tip
Bake the beets the day before and store in a covered container in the refrigerator.

Nutrition analysis per serve
Energy 1445 kJ/ 345 Cal; 26 g fat (includes saturated fat 2.4 g); 9 g fibre; 7.8 g protein; 21 g carbohydrate

Low GI Recipes of the Month

Creamy crispy fish pie
This fish pie created by Dairy Australia’s dietitians has a scrunchy, crunchy filo twist and is on the table in not much more than 30 minutes. Serve it with a grainy bread roll to mop up the juices and a big crispy mixed salad.

Serves 4
Cooking time 20–25 minutes



2 teaspoons olive oil
1 leek, finely sliced
2 cloves garlic, finely chopped
2 cups (500 ml) reduced fat milk
1 teaspoon salt-reduced chicken stock powder
2 tablespoons cornflour
400 g (14 oz) firm white fish fillets, cut into cubes
300 g (10½ oz) broccoli, cut into florets
½ cup frozen green peas, thawed
6 sheets filo pastry
2 tablespoons reduced fat milk, extra
olive oil spray

1. Preheat the oven to 180ºC (350ºF).
2. Heat oil in a large frying pan. Add leek and garlic, cooking for 2–3 minutes until tender. Pour in milk and stock powder, bring to a gentle simmer.
3. Combine cornflour with 2 tablespoons of water in a small bowl and stir until a smooth paste forms. Add to milk mixture and continue stirring over a low heat until thickened.
4. Add fish, broccoli and peas to sauce and heat through. Transfer mixture to a 2-litre (8-cup) capacity ovenproof dish.
5. Lightly brush pastry sheets with extra milk and layer on top of each other. Cut widthways into 6 strips.
6. Scrunch each length of pastry and place on top of the fish mixture. Spray lightly with oil and bake for 10–15 minutes, until pastry is golden and fish and vegetables are tender.

Nutrition analysis per serve
Energy 1370 kJ/ 326 Cal; 6 g fat (includes saturated fat 2 g); 6 g fibre; 38 g protein; 27 g carbohydrate

Click HERE for more calcium-rich Dairy Australia recipes to try.

Turkey and Bean Chilli with Avocado Salsa
This recipe is from a new book called Magic Foods from the editors at Readers Digest that’s packed with recipes, menus and foods to help people achieve better blood glucose management. To find out more about it, check the link to Readers Digest at the end of the recipe. The chili will keep, covered, in the refrigerator for up to 2 days or in the freezer in an airtight container for up to 3 months.

Serves 8 (One serving of chilli is 1¼ cups chilli and 2 tablespoons salsa)
Preparation time: 35 minutes
Cooking time: 1 hour 10 minutes



12 oz (340 g) lean ground turkey breast
¼ cup chili powder (or to taste)
1 tablespoon ground cumin
1½ teaspoons dried oregano
2 teaspoons canola oil
2 cups chopped onion (1 large)
4 garlic cloves, minced
2 x 4½ ox (130 g) cans chopped green chillies
1 x 28 oz (800 g) can diced tomatoes (undrained)
1 x 14 oz (400 g) can reduced-sodium chicken broth
1 x 19 oz (540 g) can black beans, drained and rinsed
1 x 19 oz (540 g) can red kidney beans, drained and rinsed

Avocado salsa
2 medium Hass avocados, diced
2/3 cup, seeded fresh tomato (1 medium plum tomato)
¼ cup finely diced white or red onion
2 tablespoons minced, seeded jalapeno pepper (chilli) (1 small)
2 tablespoons chopped fresh cilantro (coriander)
2 tablespoons lime juice
¼ teaspoon salt, or to taste

1. Cook the ground turkey with the chili powder, cumin and oregano in a large non-stick skillet over medium-high heat, breaking up the meat and mixing in the spices with a wooden spoon, until browned, 4 to 5 minutes. Remove from the heat and set aside.
2. Heat the oil in a Dutch oven (large casserole) over medium heat. Add the onion and cook, stirring often, until softened, 3 to 5 minutes. Add the garlic and green chiles. Cook, stirring, until fragrant, 1 to 2 minutes. Add the tomatoes, broth and browned ground turkey. Bring to a simmer. Reduce heat to low. Cover and simmer, stirring occasionally, for 45 minutes.
3. Stir in the black beans and kidney beans. Return to a simmer. Cover and simmer over low heat until flavours have blended, 15 to 20 minutes.
4. To make the Avocado Salsa: combine the avocado, tomato, onion, jalapeno, cilantro, lime juice and salt in a medium bowl. Toss gently to mix.
5. Spoon 2 tablespoons of salsa on each serving of chilli.

Nutrition analysis per serve
Energy1373 kJ/ 327 Cal; 11 g fat (includes saturated fat 1 g); 12 g fibre; 23 g protein; 38 g carbohydrate

To find out more about Magic Foods click HERE.

Your Success Stories

People need to get back to eating basic, healthy foods. – Ashton
I purchased two of your books. My husband and I have completely changed our eating habits based on the GI. Within the first ten days we lost seven pounds and we feel fantastic. Food prep is a little more involved now and I have to shop more often for fresh foods, but we are simply amazed. We now understand why we were not losing weight when we were eating ‘healthy’. It just makes so much sense. People need to get back to eating basic, healthy foods and ignore the messages that are being sent to us by the giant companies pushing junk. I say this because since we began eating this way we look at commercials for things like fast food and processed food and just shake our heads. We feel we have truly found a new and permanent way of eating. Finally!



If I can turn my diabetes around like this in just a few months, despite having an underlying endocrine condition, I think there’s hope for everyone! – Kerry
In 2000, I was diagnosed with either a pheochromocytoma or other type of ganglioneuroma, in either case a rare cancerous tumor that brings havoc to the endocrine system, a condition that apparently only one in a million people have. Lucky me! Usually with this type of tumor (which is almost always benign) once the tumor is located and surgically removed, the patient can return to a normal life. In my case, like a very few who have this condition, an army of doctors and all of their tests have not been able to locate the tumor. It became clear a few years back that I was permanently disabled by the condition. Despite all of this bad news, I was able to adjust to most of the debilitating symptoms (dizziness, panic attacks, flushing, hypertension alternating with hypotension, fainting) and with the right mix of meds I’ve been able to find some quality of life.

Then came the news about a year ago that due to my endocrine problems I had developed diabetes. Having not been able to exercise for about 7 years due to my condition, with one of my few activities being eating, I had gained a huge amount of weight, and that added due and brought on the symptoms of diabetes, the last thing I needed on top of everything else. Though I had not had success with defeating my underlying endocrine problem, I knew I could fight Diabetes with the right medical help. I sought out the aid of Dr Richard Berkowitz of Wayne, NJ, a highly recommended endocrinologist whose specialty was the treatment of diabetes. Dr. Berkowitz was a godsend. He put me on actoplus metformin and other meds which helped me greatly. But more than this he referred me to Johanna Burani, M.S., Registered Dietitian and Certified Diabetes Educator.

I knew I had to fight the diabetes by seriously changing my diet and had begun this process already. I knew I wanted a healthy food plan but I was so confused as to what that plan should be. Johanna explained the causes of diabetes and the way the body converts foods to sugar in a way that I finally understood. She taught me about good carbs versus bad carbs, the ones she calls ‘gushers’. She was so understanding, patient and helpful and put me on a very simple food plan – one that I could easily follow. And follow it I did!

From the time I saw Johanna in August until the time of this writing (February 23, 2007), I have dropped from 330 pounds to 270 pounds, an amazing 50 pounds, (and a total of 70 pounds lost from my high of 350)! Even better, my blood sugar levels have dropped down into the normal range, my trigliceride level which was high has dropped, my bad cholesterol is down and my good cholesterol is up. When I saw Dr Berkowitz and Johanna recently for follow up visits in the last few weeks, they both were as thrilled with my progress as I am.

Most importantly, I feel so much better. Not only have my symptoms from diabetes been improving, but my other chronic problems related to the endocrine tumor have abated to a degree. In general I have more energy, I am less dizzy and I am more able to function. I have even now been able to begin a walking program, which is helping me continue to lose weight and in general feel better. As I’m learning I just have to carefully observe my food plan and stay with it! Notice, I don’t call it a diet. I don’t like that term, because it implies that there is an end to this and I know I can’t stop eating healthy. This for me has to be a lifestyle choice and I know I am choosing to eat this way for the rest of my life, not for the next year or so alone. I hope this story will inspire all of those readers out there who are feeling discouraged or overwhelmed with their fight to regain their health.’

Inspire others. Share your GI story.


We'll send you a free copy of The Low GI Diet Cookbook or The Low GI Vegetarian Cookbook if your story is published.

Move it and Lose it!

Glenn Cardwell’s tip for blokes
If you see home exercise machinery advertised suggesting it will make you look like the 25-year-old body builder in the advert, be thankful you aren’t foolish enough to give them your credit card details. For more information see Gold Medal Nutrition.


Glen Cardwell

Exercise goals for May
Fitness expert Joanna McMillan Price says aim to walk at a steady, comfortable pace for 20 minutes on four days every week. Plus complete two resistance exercises – squats (see April GI News) and single leg extensions (see below) on three days.


Joanna McMillan-Price

Single leg extensions
One of the most important groups of muscles for you to exercise are those involved in posture and back support. By working this group of muscles you develop core strength that will immediately improve your posture, reduce the risk of back pain and strengthen you from the inside out.

1. Lie flat on your back on the floor with your knees bent in towards your chest, and arms by your sides with hands flat to the floor.
2. Pull in your belly as if trying to shorten the distance between your navel and spine—it should feel as if you are bracing the abdominal wall. Extend one leg out parallel to the floor while keeping the abdominals braced.
3. Bring the leg back in and repeat on the other side.

Remember: Breathe normally (it’s easy to hold your breath subconsciously during this exercise).

How many: 20 (10 on each leg).

– Source: The Low GI Diet and The Low GI Diet Revolution.

Books, DVDs, Websites: What’s New?

Ending the Food Fight
Guide your child to a healthy weight in a fast food/fake food world
By David Ludwig, MD, PhD with Suzanne Rostler, M.S., R.D.



Dr David Ludwig, Director of the Optimal Weight for Life (OWL) Program at Children’s Hospital Boston shares his 9-week low-glycemic plan for families with overweight children to give parents the tools they need to win the food fight. We thought that you’d enjoy a snippet from Week 1 – ‘The Clean Sweep,’ where he shows us how we can work together and have fun turning our homes into a nutritional safe zone filled with an abundance of real food.

• Right after breakfast, assemble the family in the kitchen and explain the plan for the day.
• Go through cupboards, cabinets, refrigerator and pantry and other food storage areas. Remove all sugary drinks, chips, cookies, candy, ice-cream, refined crackers, and other fake food that doesn’t support your family’s health. Throw them away. Just for today, don’t worry about being wasteful: the health costs of eating those factory products are far greater than their purchase price.
• Take the family to lunch at a restaurant that serves healthy food, go see a matinee, or do both.
• After lunch, go shopping together for real food to replace the fake food you tossed. Stock your home with fresh and dried fruits, vegetables, nuts, nut butters, beans, wholegrain bread and crackers, brown rice, lean protein, and health snacks.

For more information, check out David's website at: www.endingthefoodfight.com

Feedback—Your FAQs Answered

Dietitians Kaye Foster-Powell and Alan Barclay, co-authors of The Diabetes and Pre-diabetes Handbook answer your questions in feedback this month.

I have just been diagnosed with type 2 diabetes. I am not overweight, have a balanced diet and exercise now and again. I am just 20. I have not told my family yet. Can you give me some advice on eating, the GI and other tips?
It’s rare, but not unheard of, for us to see young people who aren’t overweight, diagnosed with type 2 diabetes. In such cases referral (from a general practitioner) to an endocrinologist really needs to be considered to confirm the type of diabetes (you need to make sure that it isn’t type 1) and work out the most appropriate management for you. It isn’t unusual that you are reluctant to tell people you have diabetes. The diagnosis can be a shock and you have every right to take your time to come to terms with it yourself. You are to be congratulated for seeking information on how to best manage it. We would encourage you to see a diabetes educator and dietitian with experience in managing diabetes. They can provide personal advice on the diet and lifestyle aspects of managing diabetes, which is essential given the serious and life-long nature of the condition.



I read in one of your books that dairy food causes a higher insulin response than would be expected by its low GI. Does cheese cause a high insulin response or just milk and yoghurt?
Protein is what called an insulin secretagogue (this means it stimulates insulin secretion). It isn’t necessarily a high insulin response. For most foods the glycemic response parallels the insulin response, so low GI would also be low insulin. However with foods that are sources of both carbs and protein (like dairy foods), this relationship is clouded by the insulin-stimulating action of protein. In response to your specific question, we expect that cheese (being a source of protein) would also stimulate some insulin secretion.



Just wondering if herbal teas have been known to raise blood glucose levels? Particularly peppermint tea? finding that since I have been taking it my levels seem higher? Could it be a coincidence?
Assuming you aren’t adding sugar or honey we would say coincidence. Though caffeine may cause transient rises in those who are not habitual drinkers of tea or coffee, regular consumption appears to attenuate the response. Most herbal teas do not contain much caffeine – usually!



In The New Glucose Revolution you discuss the benefits of vinegar. I have read in other books that the only benefits to be derived from vinegar are if it is ‘mother vinegar’ or raw and unprocessed. Do apple cider vinegar and red wine vinegar have the same effects?
Yes they do. So will balsamic vinegar and white wine vinegar. A realistic amount (say a tablespoon) of acid in foods like vinegar, lemon juice, lime juice, some salad dressings and even pickled vegetables slow down stomach emptying, thereby slowing the rate at which starch can be digested.

GI Values Update

The highs and lows of sweet potato
We thought that it was time to see if we could sort some of the confusion about sweet potatoes. This handy vegetable has been GI-tested on a number of occasions at various labs around the world (Canada, New Zealand and Australia), and like potato, the results have been varied: sometimes high, sometimes moderate and sometimes low, What we haven’t always been able to tell from some of the earlier tests which variety was tested. So, Fiona Atkinson at SUGiRS set to and has been cooking up a storm over the past few months. What did she find? Like potatoes, it comes down to variety.

Copper-coloured skin, orange flesh
(boiled) GI 61

Purple skin, creamy flesh
(boiled) GI 75



Sweet potatoes (Ipomoea batatas), commonly called a yam in the US and Canada aren’t a ‘potato’ at all. They aren’t actually yams either, botanically speaking. They are the sweetish tasting tuberous roots of a vine from the sprawling morning glory family. They have a smooth skin which can be red, purple, copper-coloured, brown and white depending on variety and white, yellow, orange, and purple flesh. They are rich in nutrients including beta-carotene, vitamin C and fibre plus vitamin E, thiamin and folate. A big advantage over potatoes is that the skin does not develop green patches (making them inedible) when exposed to light.

What do these new values mean if you are trying to lower the GI of your diet? Well, first of all look for the lower GI varieties. Secondly, remember that not everything you eat has to have a low GI. Enjoy the higher GI varieties in season, but in moderation. And remember that serving them with a vinaigrette dressing or mashing them with legumes (pulses) will also lower the GI. And above all keep in mind that we don’t want anyone to use the GI in isolation when creating a healthy eating plan. It’s important to eat a wide variety of foods. Sweet potatoes are nutritious and filling and fat free (when steamed or boiled). A serving is about 120 grams (4 oz).

The latest North American values
Tested by Glycemic Index laboratories, Toronto
When that meal needed to be on the table 5 minutes ago, super convenience is what you need, even though it may cost a little more. Here are 9 pouch products from Uncle Ben’s Ready range with a low GI. All you do is pop the pouch in the microwave and it heats in 90 seconds.

Uncle Ben’s Ready Rice
Original Long Grain GI 48
Long Grain and Wild GI 49
Roasted Chicken Flavoured GI 51
Spanish Style GI 51

Uncle Ben’s Ready Whole Grain
Brown Rice GI 48
Chicken Flavored Brown Rice GI 46

Uncle Ben’s Ready Whole Grain Medley
Santa Fe GI 48
Vegetable Harvest GI 48
Brown and Wild GI 45



You can find details of the ingredients in each product and nutrition information on Uncle Ben’s website. But for those who need to consider carbohydrate quantity, a one-cup serving contains from 37–46 grams of carbohydrate.

Where can I get more information on GI testing?

North America
Dr Alexandra Jenkins
Glycemic Index Laboratories
36 Lombard Street, Suite 100
Toronto, Ontario M5C 2X3 Canada
Phone +1 416 861 0506
Email info@gilabs.com
Web www.gilabs.com

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

New Zealand
Dr Tracy Perry
The Glycemic Research Group, Dept of Human Nutrition
University of Otago
PO Box 56 Dunedin New Zealand
Phone +64 3 479 7508
Email tracy.perry@stonebow.otago.ac.nz
Web glycemicindex.otago.ac.nz

Where can I get more information on the GI symbol program?



Alan Barclay
Acting CEO, Glycemic Index Ltd
Phone: +61 2 9785 1037
Fax: +61 2 9785 1037
Email: awbarclay@optusnet.com.au
Web www.gisymbol.com.au

Making the Most of GI News

Subscribe - it's free!
To subscribe to GI News, simply click on the SUBSCRIBE link in the top right-hand column.

Your questions answered
If you have posted a question in our newsletter, be assured that the GI Group will answer this as soon as possible. We welcome your views about our articles and other reader’s suggestions. Please POST your comments and questions on the site.

Want to search past issues of GI News?
Want to search the GI News Archive for a particular topic, food or recipe? Make the most of our co-branded search feature with Google. Simply enter the term in the space provided and press SEARCH.

Want to print a copy of GI News?
Download and print the PDF here.

Translating GI News and www.glycemicindex.com
If you would prefer to read GI News or a page from glycemicindex in a language other than English, there is a very easy way to translate them (or any site for that matter), using a service provided by Altavista called ‘Babel Fish’. Simply head over to babelfish.altavista.com and copy and paste a block of text into the first window (up to 150 words), or enter the website address to translate an entire page into the ‘Translate a Web Page’ box. Next, select which language you would like the English text translated to from the drop-down menu. Click the Translate button and Babel Fish will do all the work for you in just a few seconds.


Babelfish homepage

Copyright
GI News endeavours to check the veracity of news stories cited in this free e-newsletter by referring to the primary source, but cannot be held responsible for inaccuracies in the articles so published. GI News provides links to other World Wide Web sites as a convenience to users, but cannot be held responsible for the content or availability of these sites. This document may be copied and distributed provided the source is cited as GI News and the information so distributed is not used for profit.

© ® & ™ The University of Sydney, Australia

GI News—April 2007

Food for Thought is gestational diabetes, prompted by dietitian Kaye Foster-Powell mentioning recently that she had seen nine new patients with gestational diabetes that week, whereas a couple of years ago she might only see one or two in a week. The same day, we opened our Success Stories mailbox and read about how Claire and Rachel coped with gestational diabetes, and how the diet and lifestyle changes they made has completely changed the way they feed their families. ‘A real wake up call’ says Rachel. But the news lots of you have been waiting for is about spuds. SUGiRS manager Fiona Atkinson has just tested a lower GI potato and you can read all about it in New Values. For those of you who like to listen, tune into Jennie’s interview with Margaret Throsby in What’s New where she talks about diabetes, pre-diabetes and the miracle of her cochlear implant. It’s inspirational.



GI News Editor: Philippa Sandall
Web Design and Management: Scott Dickinson

Food for Thought

Gestational diabetes – a growing concern
We spoke to dietitian Kaye Foster-Powell about the growing numbers of women being diagnosed with gestational diabetes. ‘I had nine new patients with gestational diabetes this week alone,’ said Kaye. ‘Even two years ago I would have averaged one or two new patients per week. I see them briefly at their routine antenatal clinic visit and will see them all again next week plus any others referred from private practitioners for education and management. That will make at least ten women next Monday morning. The explosion in numbers is just amazing, although universal screening in Australia at 28 weeks may account for some of the increase in the numbers of women I am seeing, it doesn’t tell the whole story. Many are overweight.’



‘If a pregnant woman has gestational diabetes, her blood glucose levels will usually return to normal after the birth and the gestational diabetes disappears. But, the risk of developing type 2 diabetes later in life remains. She has a risk factor. That’s why it’s vital that she make some lifestyle changes including eating well, watching her weight and exercising to reduce her risk of developing type 2 diabetes later in life. She should also have regular blood checks for diabetes as it can develop "silently". As Claire and Rachel say in Success Stories this month, it’s a wake-up call.’

What is it?
Gestational diabetes is the type of diabetes that women can develop during pregnancy. In any pregnancy, some insulin resistance develops as a pregnant woman’s insulin needs are 2–3 times her normal needs. But, if you are overweight at the same time, it’s worse. And if your body can’t produce enough insulin to overcome the insulin resistance, your blood glucose levels increase above normal. If your gestational diabetes is undetected and untreated, your baby is at risk of growing too big in the womb, which can make the birth difficult. Your beautiful baby is also at risk of other complications and is more likely to be overweight as a child and develop health problems such as high blood pressure, heart disease and diabetes later in life.

Who gets it?
About 5 per cent, or one in every twenty pregnant women, develop gestational diabetes, and those numbers are increasing. It is more common in women of African American, Asian American, Australian Aboriginal, Carribbean, Hispanic, Indian, Mediterranean, Native American and Pacific Islander descent. It is also more likely in women over 30, with multiple pregnancies, in overweight women, and in those who have a family history of diabetes or previous gestational diabetes.

How is it managed?
Most women can manage their gestational diabetes with healthy eating, exercise and regular blood glucose monitoring. Some may need insulin injections. Studies show that insulin does not cross the placenta and will not harm the baby.

The good news

1. Your baby will not be born with diabetes.
2. If you manage your blood glucose levels you can safely have a full term pregnancy and a normal delivery.

5 healthy eating tips for you and your baby
You do need a special diet to help you manage gestational diabetes. It’s one that will help you manage your blood glucose levels while meeting your and your baby’s nutrient needs during pregnancy.

1. Eat regular meals and mid-meal snacks, and avoid getting overly hungry.
2. Limit sugary foods and drinks including soft drinks, cordials, confectionery and desserts.
3. Limit fatty foods, especially foods high in saturated fats such as crisps, pastries, take-aways, butter and cream, biscuits and cakes.
4. Include low GI (slow release) carbohydrate foods at each meal and snack.
5. Eat a wide variety of nutritious foods

And be active in as many ways as you can each day!

Source: Kaye Foster-Powell and The Diabetes and Pre-diabetes Handbook.

GI News Podcast

GI News Podcast: Prof Jennie Brand Miller talks about GI
Prof. Jennie Brand-Miller, co-author of The New Glucose Revolution, explains what carbs really do in the body and why they're necessary, despite the trend towards low-carb diets over the past several years. She offers practical advice about appetite control, what we should focus on in our diets to create lifelong healthy habits, and why indulging can be a good thing.


Jennie Brand-Miller


Play the Podcast above or download here

GI News Briefs

WHO’s beating the trend?
WHO’s predicted 39% rise in the global rate of diabetes from 2000 to 2030 might be an underestimate write Canadian researchers in The Lancet (March 3). When Drs Lorraine Lipscombe and Janet Hux tracked the trends over 10 years in Ontario, Canada, they found that between 1995 and 2005 the prevalence of diabetes rose to nearly 9 per cent, already surpassing the global rate of 6.4% predicted by the World Health Organization (WHO) to occur by 2030. ‘We found that the rising number of new cases of diabetes, coupled with declining mortality rates due to people living longer with the disease, have led to steady increases in the overall prevalence of diabetes in Ontario,’ said Dr. Lorraine Lipscombe, ICES Research Fellow and lead author of the study.


Yearly diabetes prevalence in Ontario

In their study, they tracked all Ontario adults aged 20 years and older to examine trends in diabetes prevalence (the number of both new and existing cases) and mortality between 1995 and 2005, and trends in incidence (the number of new cases only) from 1997 to 2003. The results showed that:

• Diabetes prevalence has increased 69%, from 5.2% in 1995 to 8.8% in 2005.
• Although prevalence rates have remained higher among persons aged 50 years and older compared to persons aged 20 to 49 years, rates increased to a greater extent in the younger population (94% for those 20 to 49 years vs 63% for those aged 50 and older).
• There was a 31% increase in annual incidence, from 6.6 per 1,000 persons in 1997 to 8.2 per 1,000 persons in 2003.
• The mortality rate among persons with diabetes declined by 25% between 1995 and 2005.

‘Given this linear growth in the prevalence of diabetes, more than 10 per cent of the adult population of Ontario will be diagnosed with diabetes before 2010,’ said Dr Lipscombe. ‘If similar trends are occurring throughout the developed world, then the magnitude of the emerging diabetes epidemic is far greater than we anticipated," said Lipscombe.

Ethnicity may matter too. Where Ontario may differ slightly from other regions may be in the ethnic makeup of its immigrant population. ‘Although we did not look at the impact of ethnicity in the paper, we do know that Ontario has seen a large increase in immigration of at-risk populations such as people of South Asian origin,’ comments Lipscombe. ‘So it’s possible that that has also contributed to the increased rate, in that our mix has changed over the past 10 years and we’re seeing more susceptible populations within our province.’


Ontario, Canada

In their discussion of the findings, the authors say: ‘We showed that most cases of diabetes were in older individuals. However, rates of diabetes grew most rapidly in the population under 50 years and in particular, in young women. This pattern might be due to a greater rise in obesity in younger than in older adults. The greatest effect of diabetes in developed countries might thus be emerging in young individuals. Although the yearly cost of caring for elderly people with diabetes might be higher than caring for younger people with diabetes, the lifetime health burden and cost will be greater still for young people because they have longer to live with the disease.’
– The Lancet, 3 March 2007; Media release ICES (Media Contact: Julie Dowdie, Media Relations Officer, ICES (416) 480-4780 or cell (416) 432-8143.

Job burn-out may increase diabetes risk
People who suffer from job burn-out may be prone to developing type 2 diabetes, research suggests. An Israeli study of 677 mostly male, middle-aged workers found people who experienced job burn-out were nearly twice more likely than others to develop type 2 diabetes, even when factors like age, sex and obesity were taken into account. When the possible effect of blood pressure levels was eliminated, the risk was more than four-fold higher. The study, in Psychosomatic Medicine, suggests stress can be added to other factors known to increase risk of diabetes. The research doesn't definitively confirm a link between workplace stress and diabetes. But it does suggest that burnout could boost the risk of illness by a ‘magnitude similar to other risk factors, such as high body mass index, smoking and lack of physical exercise,’ said study lead author Samuel Melamed, an associate professor at Tel Aviv University in Israel.
– Psychosomatic Medicine, November/December 2006



Protecting women with PCOS
PCOS is a hormone disorder that affects up to 10% of women. Symptoms include irregular or absent periods, infertility or reduced fertility, facial hair, acne, obesity and difficulty losing weight. As Kate Marsh wrote in October 2006 GI News, ‘We don’t know why PCOS develops, but we do know that there are a number of different causes and for many women, it’s high levels of insulin in the blood resulting from insulin resistance’. In March Diabetes Care, Medical researchers from the Jean Hailes Foundation for Women’s Health and Monash University report that metformin, used for more than 60 years to treat diabetes, has a greater role in the treatment of PCOS than previously thought. The findings revealed that for women with symptoms of PCOS, low-dose and high-dose contraceptives and metformin were all effective at treating symptoms. However, the high-dose Pill increased insulin levels, increasing future diabetes risk. The low-dose Pill had no effect on insulin and metformin considerably reduced insulin levels.


Ovaries produce excess androgens

Lead writer Prof Helena Teede says: ‘Significantly, these results suggest that long-term use of the high-dose Pill for PCOS sufferers is not ideal as it increases insulin resistance, increasing diabetes risk. It’s extremely important for women with PCOS to change their lifestyles by incorporating regular physical activity into their daily routine and eating a well-balanced, low-fat diet with plenty of fresh vegetables and fruit. Lifestyle changes, as well as medication, are vital for a reduction in symptoms and insulin resistance. This is an important study which will help the medical profession and women choose the best clinical treatment for this common hormone disorder.’ For more information call Aleeza Zohar on 613 9562 6771.
Diabetes Care 2007 30: 471-478; Jean Hailes Foundation Press Release

GI Group: Dietitian Kate Marsh shows you how to take charge and manage your symptoms in The Low GI Guide to Managing PCOS.

Low GI Food of the Month

Rice – the lower GI ones
Rice can have a very high GI value, or a low one, depending on the variety and its amylose content. Amylose is a kind of starch that resists gelatinisation. The colour or the length of the grain is not a guide to the GI. Although both white and brown rice are 'whole' grain foods, when you cook them, millions of microscopic cracks in the grains let water penetrate right to the middle of the grain, allowing the starch granules to swell and become fully ‘gelatinised’, thus very easy to digest. So, if you are a big rice eater, opt for the lower GI varieties with a higher amylose content such as basmati, Doongara Clever Rice™ or Moolgiri (see GI Symbol News for more information). These high-amylose rices stay firm and separate when cooked and combine well with Indian, Thai and Vietnamese cuisines. But keep those portions moderate. Even when you choose a low GI rice, eating too much can have a marked effect on your blood glucose. Here’s our tip: a cup of cooked rice combined with plenty of mixed vegetables can turn into three cups of a rice-based meal that suits any adult’s daily diet.

Indian mango and rice salad
Serves 6
Cooking time 10 minutes



Dressing
1 tablespoon vegetable oil
1 small Spanish onion, diced
2 teaspoons brown mustard seeds
1 clove garlic, crushed
1 teaspoon grated ginger
2 teaspoons curry powder
½ cup (125 ml/4 fl oz) mango chutney
½ cup (125 ml/4 fl oz) warm water

Salad
1 cup (80 g/2½ oz) frozen peas
3 cups (525 g/1 lb 2 oz) cooked basmati rice
55 g (2 oz) unsalted roasted cashew nuts, roughly chopped
1 large mango, peeled, seeded and cut into 4 cm dcubes
½ cup (a small handful) fresh mint leaves, roughly chopped

1. Heat the vegetable oil in a small saucepan on medium heat. Add the onion and fry for 2 minutes. Add mustard seeds and fry for 1 minute. Add garlic, ginger and curry powder. Fry for 2 minutes then stir in the mano chutney and water. Bring to the boil and remove from heat.
2. Meanwhile steam or microwave the peas until tender.
3. In a large bowl, combine the peas, rice, cashew, mango and mint leaves. Pour over the dressing and toss well. Serve warm or cold. In the photograph the salad is served with baked chicken kofta and plain yoghurt.

This recipe and picture are reproduced courtesy Healthy Food Guide magazine. Check out their OFFER for Australian-based GI News readers who subscribe by 30 April 2007.



Nutritional analysis per serving
Energy 1105 kJ/ 264 Cal; 7 g fat (includes saturated fat 1 g); 4 g fibre; 6 g protein; 42 g carbohydrate

Jean Carper talks about controlling dangerous blood glucose
Jean Carper, one of America’s most trusted sources of nutritional information, wrote about food, GI and blood glucose in a recent ‘EatSmart’ column in USA Weekend Magazine. If you missed her story, click HERE.


Jean Carper

Low GI Recipes of the Month

Lentil and custard apple bake
Discover a new low GI fruit. Custard apples (GI 54) start appearing in fruit markets and the fruit section of your supermarket early autumn (Fall) and taste rather like a tropical fruit salad. Our recipe is reproduced courtesy the Australian Custard Apple Growers Association. Choose one that’s just soft to touch (like an avocado) without splits or bruises. A few black spots on the skin don’t matter. Ripe fruit will yield to gentle pressure. To eat, simply cut in half or twist open and eat the creamy flesh straight away with a teaspoon discarding the black seeds or scoop out the flesh and add to salads. As the flesh discolours fast, brush it with a little lemon or lime juice if you aren’t using immediately. Once you’ve opened a custard apple, it will last about 4 or 5 days in the fridge, although with their sweet and juicy flavour, they may not be around long. They are perfect on a cheese platter, mashed, blended with orange juice or eggnog, or just au naturel.

Serves 4
Preparation time: 10 minutes
Cooking time: 35 minutes



1 onion, finely chopped
2 teaspoons olive or canola oil
3 eggs
1/3 cup (80 ml/2½ fl oz) buttermilk
Pinch salt (optional)
Freshly ground black pepper
2 teaspoons nutmeg
Pulp 1 custard apple
400 g (14 oz) can lentils rinsed and drained
1 large roma tomato, diced
2 cups cooked and drained buckwheat noodles or wholemeal spaghetti

To serve
Fresh herb and vegetable salad tossed in a vinaigrette dressing

1. Preheat the oven to 200ºC (400ºF) and lightly grease a 6-cup(3-pint) ovenproof dish with spray oil.
2. In a medium frying pan, heat the oil and cook the onion until soft and golden – about 5 minutes.
3. Meanwhile, in a small mixing bowl, combine the eggs, buttermilk, salt, pepper and nutmeg and whisk until creamy. Combine the custard apple, lentils, tomato, noodles (or spaghetti) and onion in a large mixing bowl. Pour over the egg mixture and stir to mix well.
4. Spoon into the greased ovenproof dish into the dish bake for 25–30 minutes or until set and heated through.

Nutrition analysis per serve
Energy 1310 kJ/ 312 Cal; 8.8 g fat (includes saturated fat 2.3 g); 8.6 g fibre;14.2 g protein; 40.2 g carbohydrate

GI Express: Chicken kebabs with pear salsa
Petrea King says ‘good food really does nourish the spirit as well as the body’. This recipe is from her new book: Food for Life. Petrea runs the Quest for Life Centre, which gives people practical strategies for living well in challenging circumstances and for finding meaning in the midst of life’s unexpected events.

Makes 8 kebabs (serves 4–6)
Preparation time: 10 minutes
Cooking time: 6–8 minutes



3 teaspoons sesame oil
2 teaspoons ground coriander
2 teaspoons ground cumin
800 g (1 lb 12 oz) skinless chicken breast fillets

Pear salsa
2 just ripe pears, washed and finely diced
½ Spanish (red) onion, finely chopped
1 stick celery, finely diced

Dressing
1 tablespoon chopped chives
2 tablespoons lemon juice
2 teaspoons Dijon mustard
½ avocado, peeled and stone removed
¾ cup (125 ml/4 fl oz) water

To serve
100 g (3 ½ oz) mixed lettuce leaves

1. Combine the sesame oil, coriander and cumin in a bowl. Cut the chicken into 2.5 cm (1 inch) pieces and toss in the marinade mix. Thread onto 8 skewers and heat a barbecue or grill. Cook the kebabs over medium heat, turning occasionally, for 6–8 minutes or until cooked through. Loosely cover and keep warm while you prepare the salsa.
2. For the salsa, combine the pears, onion and celery in a bowl. For the dressing, place the chive, lemon juice, mustard, avocado and water in a food processor and blend until smooth.
3. Place an equal amount of lettuce leaves on each serving plate, top with the kebabs (allow 2 per person), drizzle with the dressing and serve with the pear salsa.

Energy 1461 kJ/ 348 Cal; 17.6 g fat (includes saturated fat 4.4 g); 2 g fibre;38.3 g protein; 8.6 g carbohydrate

Your Success Stories

‘Listening to the wake up call’ – Claire
‘It was June 2003 and I was 26 weeks into my first pregnancy. I was off to the pathologist’s for a second glucose test (GTT), having had a slightly abnormal reading previously. There was no history of diabetes in my family and despite having reactive hypoglycaemia, I assumed I’d be in the clear. Little did I know that this fairly routine visit to the pathologist would end up changing my life.

A couple of days later, via voicemail, I was diagnosed with gestational diabetes (gestational diabetes). The diagnosis and treatment for gestational diabetes is focused on looking forward and delivering positive outcomes. However, for the next few weeks I went through enormous feelings guilt and concern for my unborn child. I was told it was nothing I had eaten; yet I still worried about everything I’d consumed in the last six months.


Claire and her son

My gestational diabetes journey started with a visit to Diabetes Australia where I was given a blood glucose level (BGL) tester. I had to test my levels four times a day; which involved a painful finger pricking, putting blood onto a test strip and then recording the reading in my little green book. Next I saw a dietitian to put me on the righteous path of eating well; however, it seemed I was a fairly healthy eater already. My next visit was to my endocrinologist, who essentially became my BGL (blood glucose level) ‘personal trainer’. After a few weeks, as my BGL was controlled through diet, I able to get away with a weekly fax of my levels rather than a weekly visit. I regularly received a post-fax call from my endocrinologist, to discuss my performance with praise for good levels and a scolding for minor slip ups.

My next experience was with the chemists who sold the strips for the BGL tester. Whilst I didn’t need a prescription, it took a frustrating journey to track down a chemist who was licensed to sell me the strips despite the fact that many stocked them. It was a fairly ostracising experience due to the lack of knowledge about gestational diabetes. Once I found my ‘local’ chemist, 20 minutes away, I was slightly more immune to the questioning looks I received queuing behind the ‘oldies’ who were also handing over their diabetes membership cards.

The turning point was when my mother, who has always been my healthy eating mentor, found a fabulous book which has since become my bible – The New Glucose Revolution. This book changed my life and showed me that whilst it looked like I had a well balanced diet; I ate too many high glycemic index (GI) foods. By making simple changes I was able to manage my BGL with a balanced, low GI diet for the rest of the pregnancy and I was fairly convinced I’d be in the clear post-partum.

Two months later, after giving birth, I went for my next GTT and was diagnosed with impaired glucose tolerance (IGT or pre-diabetes). This was despite losing somewhere between 10–20 kilos (depending whether you read my scales or my doctor’s). I was told that if I wanted another child and a healthy life without type 2 diabetes I had to lose weight and get fit. I took it very seriously and had great success. Within six months I was cleared of IGT… or as my trainer said ‘you are not abnormal any more’.

I have since had another child and despite doing all the right things I was diagnosed with gestational diabetes again, from week 28 of my pregnancy. This time it was much less daunting for me; I was taught how to prick my finger painlessly, I knew which chemist to visit and generally it made little impact on my life.

Post-partum I made a big effort to get back to my pre-pregnancy weight and I was given the all clear within three months and have continued to stay healthy since. However, the stark reality is that I will see my pathologist for the fabulous 2 hour GTT every year of my life until I go through menopause … at 32 that seems rather a long way down the track.

Whilst it was a fairly emotional and stressful experience for me I am so thankful that I had the wake up call early enough. Not only am I living a healthy life, but so is my family. The knowledge I have gained from The New Glucose Revolution and subsequent online research has proven invaluable in starting to teach healthy eating habits to my kids – despite the sugar marketers’ minefield in the supermarket. In retrospect, I am so positive about my experience that I hope other people can perhaps catch my enthusiasm and realise the benefits I have brought not only to my family but to my friends and others around me.'

‘We are focused on healthy eating now so we can teach our children how to make good food choices early on.’ – Rachel
'About halfway through my second pregnancy, I found out that I had gestational diabetes. I was putting on weight fast and was told that if I didn’t change my eating habits, I would be putting my baby--and myself--at risk. I had to see a nutritionist and learn what foods had a low GI and relearn how to eat so my blood sugar stayed level and so my baby continued to gain weight at a healthier pace. The health of my baby was a huge motivator, so I was able to stick to my diet and lose weight everywhere else on my body as my belly expanded a little more slowly. My baby was born a bit large (9 lb.11oz.), but had no blood sugar problems after birth. (Whew!) And I was so pleased with what the low GI diet had done to the rest of my body (my thighs and backside literally shrunk) that I stayed the course and lost more weight. Within a year of giving birth, I had dropped four sizes from my pre-pregnancy weight. My husband has recently joined me in eating more low GI foods, and he’s looking and feeling healthier than he has in years!'

‘I knew that it needed to be a lifestyle change to improve my overall health.’ – David
‘Four years ago, I was diagnosed with diabetes. Since then I have increased my exercise program but the nutrition adjustments I needed to make were very confusing but I did my best. I wanted to lose weight but knew that it needed to be a lifestyle change to improve my overall health. At 220 pounds (100 kg) I was able to get to 200 pounds (91 kg) in about three years. I started reading your information in mid-December and began to make your recommended changes to my diet and today I weigh 185 pounds (84 kg). My fitness level is excellent but most importantly I feel healthy.’

Inspire others. Share your GI story.


We'll send you a free copy of The Low GI Diet Cookbook or The Low GI Vegetarian Cookbook if your story is published.

Books, DVDs, Websites: What’s New?

GI News Broadcast: Jennie Brand-Miller talks to Margaret Throsby about diabetes, pre-diabetes, the miracle of a cochlear implant and music.




Play the Podcast above or download here

The PCOS Project
Ashley Tabeling talked to GI News about this new website for women and girls with PCOS and for health professionals working in this area.

‘When I was diagnosed with PCOS in 2000, I looked for information that would help me manage my symptoms. Like so many women with PCOS, I found there was a lack of reliable resources and support and so I became an advocate, starting in 2000 as the PCOS Chat moderator on About.Com’s Infertility Boards. Shortly after that I created PCOS Pals, the now top PCOS Message Board on Yahoo. I have also volunteered with PCOSA, served as an advisory board member to PCOStrategies, created the online PCOS Awareness Petition and appeared on Discovery Health Channel, TLC, The 10! WCAU Philadelphia, Gloucester County Times, Woman’s World Magazine and PCOS Today Magazine to raise PCOS awareness. Despite all this I knew that something more was needed to provide an ongoing comprehensive resource online for women and girls with PCOS and for PCOS health professionals – hence Project PCOS. Working with a team of PCOS community advocates, we have created a website that we believe delivers reliable and up-to-date information, and gives women and girls with PCOS some of the tools that will help them take control of their lives.’


Click and check out the site

Everybody’s Different
A positive approach to teaching about health, puberty, body image, nutrition, self-esteem and obesity prevention
By Dr Jenny O’Dea ACER Press 2007
978-0-86431-773-5 $59.95


Click photo for PDF preview (140 Kb)

Overall body dissatisfaction in young people has increased dramatically in the last few decades, with a heightened prevalence of dieting, eating disorders, obsessive exercise and steroid abuse. Everybody’s Different sets out how anyone working with young people can apply a proven self-esteem approach in schools, community settings and clinical situations to improve body image conceptions, prevent eating disorders and obesity, and foster health, nutrition and physical activity in young people.

Dr Jenny O’Dea is a dietitian, health and nutrition education researcher and Associate Professor in the Faculty of Education and Social Work at the University of Sydney.

Get Physical

Let’s Get Physical
Glenn Cardwell’s 10 tips why you need to get your body on the move.
‘It’s what your body was designed for,’ says Glenn Cardwell, author of Gold Medal Nutrition. ‘Being pressed against the lounge or office chair most of the day is not what the body was designed for. Get that heart a-pumping and those legs a-jumping, well walking at least. Here’s why the health benefits of activity are so extraordinary.’


Glenn Cardwell

1. It burns up body fat and helps you avoid getting podgy and plump.
2. It’s a great stress reducer. Had an awful day? Don’t take it out on family and friends. Take it out on the footpath and walk all over it.
3. It raises endorphin levels so you feel good (endorphins are those happy chemicals released by the brain).
4. It increases muscle mass, which in turn increases your metabolic rate.
5. It helps stop you from overeating. Exercise tends to dampen the appetite. Even if you do lots of exercise, it is very hard to eat more kilojoules/calories than you have burned.
6. It cranks up your brain and improves your self-esteem. Fit people generally don’t feel grumpy.
7. It is very good for your immune system. Fit people are less likely to get colds and flu.
8. It helps keep you regular and avoid constipation. Active bodies don’t generally suffer from a clogged downpipe.
9. It’s good for your wellbeing helping to keep your healthy HDL cholesterol levels up, reducing your risk of type 2 diabetes, protecting you from colon cancer, maintaining healthy blood pressure, good for the bones and joints, and great for helping you sleep better.
10. It slows down the ageing process, slowing the loss in stamina, strength, flexibility etc.

Your exercise goals for April
Joanna McMillan-Price says: ‘Aim to walk at a steady, comfortable pace for a total of 20 minutes on four days each week. Plus complete the resistance exercise below on three days each week.’


Joanna McMillan-Price

Walking
Walk at a pace where you feel comfortable at all times and can carry out a conversation while walking. You should feel warmer as the blood flow around the body increases, taking fuel to your working muscles – this means you are burning more fat and increasing your daily energy expenditure.

Resistance exercise: squats
The squat is one of the best lower body exercises you can do. The muscles of your thighs and bottom are the biggest muscle group in the body and this means exercises involving these muscles use the most energy – exactly what you want to help you lose body fat. Throughout the exercise, keep your weight on the back two-thirds of your feet: you should be able to wiggle your toes. One last thing – don’t forget to breathe normally. Do 2 sets of 10 with a short rest in between.

1. Stand with your feet parallel and just wider than hip-distance apart. Extend your arms directly in front of you at chest height, with hands clasped.
2. Lengthen your spine by standing tall and pulling in your belly below the navel to support the lower back.
3. Imagine you have a chair behind you and sit back until you ‘touch’ the imaginary chair. As you sit back, make sure you keep your arms parallel to the floor and your chest ‘proud’.
4. Squeeze your bottom muscles and push your heels into the floor to get back to the standing position.

– Source: The Low GI Diet and The Low GI Diet Revolution.

Feedback—Your FAQs Answered

I am a 40-year old American woman with a history of slow and steady weight gain. My doctor says I have insulin resistance and should adopt a low GI diet. I have looked at your books on Amazon but can’t decide which one would be best for me.
Low GI eating means adopting a ‘this for that’ approach to changing what you eat – swapping high GI foods for low GI foods within the same food groups that you are already eating. Any of the following books would be helpful and all contain GI tables.

• If you want to keep it simple, we would recommend Low GI Eating Made Easy. It includes a week of suggestions for low GI eating plus the top 100 low GI foods and ideas and simple recipes for including them in your diet. Many people find it’s all they need to make the switch.
• If you would like a specific weight loss plan to motivate and guide you, then The Low GI Diet Revolution with its detailed 12-week menu and exercise program would be a better choice.
• If you want to read about the science behind the GI and get the answers to the 50 most common questions we have been asked over the years, you should take a look at The New Glucose Revolution. The 3rd US edition has just been published. It also has 50 recipes.
• The Shopper’s Guide is an annual publication that helps people stay up to date with all the latest GI values.
• The Diabetes and Pre-diabetes Handbook by Jennie and her co-authors has just been published in Australia and New Zealand. The US edition is expected out in July 2007.

My friend states categorically that sugar is sugar whether it’s in drinks or fruit. She says it’s the total amount of sugar that counts, not the type.
We are often asked if there’s a difference between naturally occurring sugars and refined sugars that you add to food. Here’s what Prof Jennie Brand Miller says in The New Glucose Revolution (3rd US edition). ‘Naturally occurring sugars are those found in milk and other dairy products and fruits and vegetables, including their juices. Refined sugar means added sugar, table sugar, honey, maple syrup, or corn syrup. Both sources include varying amounts of sucrose, glucose, fructose, and lactose. Some nutritionists make a distinction between them, because natural sugars are usually accompanied by micronutrients such as vitamin C. The rate of digestion and absorption of naturally occurring sugars is no different, on average, from that of refined sugars. There is, however, wide variation within food groups, depending on the food. The GI of fruits varies, from 25 for grapefruit to 76 for watermelon. Similarly, among the foods containing refined sugar, some are low GI and some are high. The GI of sweetened, low-fat yoghurt is only 26 to 28, while a Milky Way bar (a Mars bar in Canada) has a GI of 62.

GI Values Update

Eureka! A spud with a GI of 58 plus new values for parsnip, pumpkin, nectarines and hummus
Fiona at SUGiRS has been working overtime this month and has sent us the GI values for several popular staple foods. First of all she discovered a lower GI potato thanks to chef and potato expert Graham Liney, owner of restaurant/guest house Willow Vale Mill, near Goulburn. Less than a year ago, Fiona, Jennie and Philippa sat down with Graham and asked him what sort of potato he thought might have a lower GI. He suggested we check out a general purpose, waxy variety called Nicola, which is what’s known in the trade as a ‘hard cooking’ potato (doesn’t go mushy) that’s suitable for potato salads as well as steaming, boiling or baking. He was spot on. Nicola potatoes have a GI of 58. They are available in major supermarkets and produce markets as well as farmers’ markets and from organic growers around the world. Remember, however, to keep those portions moderate. For more information about Nicola potatoes contact: Graham Liney, Willow Vale Mill, Laggan, Ph: 612 4837 3319 Fax: 612 4837 3343



Graham's tips for baking potatoes

1. Scrub potatoes clean then boil them for about 16–17 minutes in a pot with the skin on. They needed to be what he called ‘cooked to crunch’.
2. Drain and pat dry with a clean cloth or kitchen paper.
3. Place in a baking dish, spray or brush with a little olive oil and bake in a preheated oven (200ºC/400ºF) until golden and crisp on the outside.

Other healthy low GI fruit and vegetables staples for the month include:

Nectarines (fresh): GI 43
Butternut pumpkin/winter squash (boiled): GI 51
Parsnips (boiled): GI 52

As for our favourite low GI spread: hummus. We have just tested Chris brand Traditional Hummus – GI 22. But look at the GL on this one: with a 20 g serve size (about a tablespoon), you get 3.6 g carbohydrate and a GL of 1 (actually 0.8).



The latest North American values
Stonemill Sprouted Grains 3 Grain Bread GI 55
Tested by Glycemic Index Laboratories, Toronto.
Gustav Boehringer, master baker and founder of Stonemill Bakehouse, has been baking great tasting breads for over 50 years. To make the low GI Sprouted Grains 3 Grain Bread, the whole wheat kernel is sprouted for 48 hours. Each grain kernel grows a new shoot then the ‘live’ sprouted whole grains are mashed into the dough. Everything stays, the bran, germ and endosperm. The bread is made with no added sugar and is dairy and egg free. It’s available in major supermarkets across Ontario and greater Montreal. For more information contact: Stonemill Bakehouse on 1 416 757 7567.




Where can I get more information on GI testing?

North America
Dr Alexandra Jenkins
Glycemic Index Laboratories
36 Lombard Street, Suite 100
Toronto, Ontario M5C 2X3 Canada
Phone +1 416 861 0506
Email info@gilabs.com
Web www.gilabs.com

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

New Zealand
Dr Tracy Perry
The Glycemic Research Group, Dept of Human Nutrition
University of Otago
PO Box 56 Dunedin New Zealand
Phone +64 3 479 7508
Email tracy.perry@stonebow.otago.ac.nz
Web glycemicindex.otago.ac.nz

Where can I get more information on the GI symbol program?



Alan Barclay
Acting CEO, Glycemic Index Ltd
Phone: +61 2 9785 1037
Fax: +61 2 9785 1037
Email: awbarclay@optusnet.com.au
Web www.gisymbol.com.au

GI Symbol News
Moolgiri medium grain rice (GI 54) branded by Freedom Foods joins the GI Symbol Program. In Australia, you’ll find it in the health or gluten-free section of your supermarket. It will be available worldwide over the coming year.



For more information contact:
Mr Trevor R. Mayhew, Vice President, Moolgiri Rice
Peninsula Food Products Pvt Ltd, Chennai, India
p: + 91 4442613231; m: + 91 + 9840495557
email: trevor@moolgiri.com

Making the Most of GI News

Subscribe - it's free!
To subscribe to GI News, simply click on the SUBSCRIBE link in the top right-hand column. Every 1000th subscriber receives a complimentary copy of The Low GI Diet Cookbook. Books for subscribers 29,000, 30,000, 31,000 and 32,000 went to Campbelltown Australia, Johannesburg South Africa, Berrien Springs Michigan and Pittsburgh PA, USA.

Your questions answered
If you have posted a question in our newsletter, be assured that the GI Group will answer this as soon as possible. We welcome your views about our articles and other reader’s suggestions. Please POST your comments and questions on the site.

Want to search past issues of GI News?
Want to search the GI News Archive for a particular topic, food or recipe? Make the most of our co-branded search feature with Google. Simply enter the term in the space provided and press SEARCH.

Want to print a copy of GI News?
Download and print the PDF here.

Translating GI News and www.glycemicindex.com
If you would prefer to read GI News or a page from glycemicindex in a language other than English, there is a very easy way to translate them (or any site for that matter), using a service provided by Altavista called ‘Babel Fish’. Simply head over to babelfish.altavista.com and copy and paste a block of text into the first window (up to 150 words), or enter the website address to translate an entire page into the ‘Translate a Web Page’ box. Next, select which language you would like the English text translated to from the drop-down menu. Click the Translate button and Babel Fish will do all the work for you in just a few seconds.


Babelfish homepage

Copyright
GI News endeavours to check the veracity of news stories cited in this free e-newsletter by referring to the primary source, but cannot be held responsible for inaccuracies in the articles so published. GI News provides links to other World Wide Web sites as a convenience to users, but cannot be held responsible for the content or availability of these sites. This document may be copied and distributed provided the source is cited as GI News and the information so distributed is not used for profit.

© ® & ™ The University of Sydney, Australia