DARK CHOCOLATE ROCKY ROAD
0:30 Prep • 0:20 Fridge • 22 Servings • Dessert • Special Occasion
INGREDIENTS
150g white marshmallows
1/2 cup moist coconut flakes
1/2 cup shelled salted pistachios
4 cups plain air-popped popcorn
1/4 cup chopped dried apricots
2 tablespoons dried cranberries
2 tablespoons goji berries
180g 70% dark chocolate, chopped
METHOD
Grease and line the base and sides of a 29 x 16cm rectangular slice tin with baking paper.
Cut the marshmallows into quarters using scissors. Place in a large bowl with the coconut, pistachios, popcorn, dried apricots, cranberries and goji berries. Mix together well.
Place the dark chocolate in a heatproof bowl. Heat chocolate in microwave on high for 1 minute, or until melted and smooth. Stir chocolate halfway during cooking to prevent burning.
Pour the chocolate over the marshmallow mixture, quickly mix, then pour mixture into the prepared tin. Spread the mixture over base with spatula. Refrigerate for 15–20 minutes, or until set. Cut the rocky road into squares or break into pieces, to serve.
NUTRITION
Per serve 509kJ/122 calories; 2.2g protein; 6.2g fat (includes 3.1g saturated fat; saturated : unsaturated fat ratio 1.0); 14g available carbs (includes 10g sugars and 4g starch); 1.4g fibre; 33mg sodium
RECIPE AND IMAGE
Courtesy of Australian Healthy Food Guide magazine. For more healthy recipe inspiration and expert advice, visit healthyfoodguide.com.au
ROASTED EGGPLANT WITH PINE NUT SALSA
0:10 Prep • 0:20 Cook • 4 Servings • Main Meal • Vegetarian • Lactose Free • Contains Nuts
INGREDIENTS
4 large eggplants
2 eggs, lightly beaten
1 garlic clove, finely chopped (or 1½ teaspoons jarred minced garlic)
250g baby tomatoes, quartered
1 cup wholegrain breadcrumbs
Finely grated zest and juice of 2 large lemons
1/3 cup (50g) pine nuts, lightly toasted (see Tip)
Small handful of basil leaves, chopped, plus extra leaves to serve
1/3 cup (80ml) olive oil
METHOD
Preheat the oven to 220°C and line a baking tray with baking paper.
Cut the eggplants in half lengthways and scoop out the flesh (they will look like little canoes). Place the eggplant shells on the prepared tray and put the flesh in a large bowl.
Add the egg, garlic, tomato and breadcrumbs to the eggplant flesh and crush the mixture together with a fork. Mix in the lemon zest, pine nuts, basil and 2 tablespoons olive oil.
Spoon the filling evenly into the eggplant shells and roast for 15-20 minutes until they are lightly browned and the filling is cooked through.
Meanwhile, place the extra basil leaves in a bowl and dress with the lemon juice and remaining olive oil.
Remove the eggplants from the oven, top with the lemony basil and enjoy!
Tip: to toast the pine nuts, place them in a frying pan over medium heat for 2 minutes (or in the oven for a few minutes). Keep an eye on them as they can burn quickly. Remove them from the heat as soon as they are lightly golden.
NUTRITION
Per serve Energy: 2024kJ/484 Calories; 14g protein; 31g fat (includes 4g saturated fat; saturated : unsaturated fat ratio 0.18); 28g available carbs (includes 16g sugars and 11g starches); 17g fibre; 201mg sodium; 1233mg potassium; sodium : potassium ratio 0.16
RECIPE
Interval Weight Loss for Women
1 April 2020
THE GOOD CARBS KITCHEN
COPYRIGHT AND PERMISSION
This website and all information, data, documents,
pages and images it contains is copyright under the Copyright Act 1968
(Commonwealth of Australia) (as amended) and the copyright laws of all
member countries of the Berne Union and the Universal Copyright
Convention. Copyright in the website and in material prepared by GI News
is owned by Glycemic Index Foundation. Copyright in quotations, images
from published works and photo libraries, and materials contributed by
third parties including our regular contributors Alan Barclay, Jennie
Brand-Miller, Kaye Foster-Powell, Kate Marsh and Nicole Senior is owned
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GI
News encourages the availability, dissemination and exchange of public
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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:
- charge others for access to the work
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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.
Disclaimer 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. All recipes that are included within GI News have been analysed however they have not been tested for their glycemic index properties by an accredited laboratory according to the ISO standards.
© ®™ The University of Sydney, Australia
1 March 2020
GI News - March 2020
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, FAA, FAIFST, FNSA
Editor: Philippa Sandall
Scientific Editor/Managing Editor: Alan Barclay, PhD, APD, AN
Contact GI News: glycemic.index@gmail.com
Sydney University Glycemic Index Research Service
Manager: Roslyn Muirhead, PhD, APD, AN
Contact: sugirs.manager@sydney.edu.au
Like us on 
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FOOD FOR THOUGHT
PLANT WATERS MAKING A SPLASH
All
that our forebears drank for thousands and thousands of years was plain
water. It’s all that they had available (apart from breast milk as
infants). It’s also absolutely essential to life. Our bodies need it to
transport nutrients to our organs and oxygen to our cells; to remove
waste; to protect our organs; and to regulate our body temperature.
Plain
water faces stiff competition these days, however. The proportion of
tap water in our diet has diminished as we have shifted to drinking
other beverages from tea and coffee to soft drinks and mineral waters.
The
latest commercial beverage trend is “plant waters,” once part of
traditional diets in northern Europe, Asia, the Pacific Islands and
North America. Now endorsed by celebrities and sports people, they have
hit the hype home run. Take the health claims made about them with a
large pinch of salt (the evidence is excessively thin on the ground) and
enjoy them in moderation if you wish. Remember, they are a pricy
alternative to “Chateau Tap,” and they come with calories. They will
also affect blood glucose levels.
BIRCH WATER Drunk straight from the tree, birch sap was a
traditional springtime tonic in northern Europe renowned for its
strengthening and curative powers. Over two hundred years ago, Baron
Pierre-François Percy, army surgeon and inspector general to Napoleon,
extolled its benefits making health claims that would have modern
marketers blushing to their boots. “Throughout the whole of northern
Europe . . . birch water is the hope, the blessing, and the panacea of
rich and poor, master and peasant alike . . . It almost unfailingly
cures skin conditions such as pimples, scurf, acne, etc., it is an
invaluable remedy for rheumatic diseases, the after-effects of gout,
bladder obstructions, and countless chronic ills against which medical
science is so prone to fail.”
These days, it’s not just
a springtime tonic. It is bottled and sold in Japan, Korea,
Scandinavia, and Eastern Europe as a refreshing beverage. Leading brands
include Denmark’s Sealand Birk and Finland’s Nordic Koivu.
What’s
in it? According to the manufacturer, a 250ml (9fl oz) serving of
Sealand Birk provides 210kJ (50 calories), 12.5g available carbohydrate
(12.5g natural sugars) and 4mg sodium.
COCONUT WATER
Tropical coconut palms (Cocos nucifera) flourish on shorelines in a
worldwide band 25 degrees north and 25 degrees south of the equator.
It’s considered the tree of life in many cultures, and is certainly a
contender for gold when it comes to “world’s most useful plant”. With
each tree yielding thousands of coconuts over a 60–80-year lifespan, it
provides, in one neat package, a high-calorie food, potable water, fibre
that can be spun into rope, and a hard shell that can be turned into
charcoal. What’s more it makes a handy flotation device if you need it.
And it’s not a nut, it is a drupe or stone fruit.
The
clear liquid inside the coconut has long been a popular drink in the
tropics. There’s a lot of hype about its benefits, but little research
to support the claims.
What’s in it? The Nudie brand,
the only one tested, has a GI value of 55. According to the
manufacturer, a 250ml (9fl oz) serving provides 198kJ (47 calories), 11g
available carbohydrate (including 8g natural sugars) and 57mg sodium.
The glycemic load is 6.
MAPLE WATER Maple water
is a refreshing drink straight from the tree when the sap is running in
maple country, and not just in the United States and Canada. In South
Korea, drinking maple sap (gorosoe) is a springtime ritual with
festivals and sap-drinking contests.
Until recently,
maple water had a very limited season, as it could only be harvested
during a narrow, six-week window. Now “the sap is frozen to maintain its
healthful benefits and maximize its fresh shelf life,” says the
manufacturer of KiKi Maple Sweet Water®. “At a local bottling plant, a
hot fill process, with the liquid heated to just below 96 degrees
Celsius, ensures that the drink remains below pasteurization temperature
to preserve its purity, highlight the flavour and maintain healthful
benefits. The product is then shipped, stored, and served chilled.”
What’s
in it? A 240ml (9fl oz) serving of KiKi provides 115kJ (48 calories)
and 12g available carbohydrate (11g natural sugars (sucrose, glucose,
and fructose)). There are claims that it is low GI, but no published
data. We assume the claim is based on the GI for maple syrup (GI 54).
Read more:
WHAT’S NEW?
COW'S MILK AS A POST-EXERCISE RECOVERY DRINK: IMPLICATIONS FOR PERFORMANCE AND HEALTH
Managing
recovery after exercise depends on the nature of the exercise, the time
between exercise sessions and your goals. From a nutritional
perspective, your main considerations are:
- Optimising your muscle protein turnover
- Glycogen resynthesis • Rehydration
- Managing your muscle soreness
- Managing energy balance.
Research has shown that drinking milk post-exercise can be beneficial for acute recovery and for chronic training adaptation. It:
- Augments post-exercise muscle protein synthesis and rehydration
- Can contribute to post-exercise glycogen resynthesis,
- Attenuates post-exercise muscle soreness/function losses.
Drinking milk after exercising has also been shown to reduce subsequent energy intake and thus may lead to more favourable body composition changes with exercise training.
Read more:
- Cow's Milk as a Post-Exercise Recovery Drink: Implications for Performance and Health
PERSPECTIVES WITH DR ALAN BARCLAY
WATER, THIRST AND HYDRATION
Water is an essential nutrient
– in fact, more important to life than all other nutrients. The average
healthy adult can survive just 2–5 days without water, but several
months without food. Water is essential to life because it:
- Helps with the regulation of body temperature, as the evaporation of sweat from the skin removes excess heat from the body
- Acts as a lubricant and helps cushion joints, the spinal cord, etc
- Helps maintain the structure of certain proteins and glycogen
- Carries nutrients and waste products throughout the body
- Acts as a solvent for vitamins, minerals, amino acids, sugars, etc so that they can participate in metabolic activities
- Maintains blood volume.
THIRST The average adult body contains 35–45 litres of water, which makes up around 60% of total body weight. Two thirds of it is located within our cells (75% in lean tissue and 25% in fat tissue) and is known as intra-cellular fluid, and the rest is in our blood, body cavities and between cells in organs and tissues, and is consequently known as extra-cellular fluid.
Extra-cellular fluid contains a variety of minerals including sodium, potassium, calcium and magnesium which are paired with chloride and/or bicarbonate to form salts. The kidneys adjust the excretion of water to keep the concentration of these salts in the extra-cellular fluids at a constant concentration. This in turn helps balance out the concentration of fluids within cells (intra-cellular fluid).
When the concentration of the salts in the extra-cellular fluids increases due to dehydration, a specialised part of our brain called the hypothalamus:
- Sends a message to another part of the brain that causes the sensation of thirst
- Signals the pituitary gland to releases a hormone called vasopressin (or antidiuretic hormone (ADH) depending on which country you live in), into the blood that signals the kidneys to increase the reabsorption of water and return it to the blood.
Finally, there are also neural pathways from sensors in the heart and major blood vessels that stimulate thirst and the release of vasopressin/ADH when the volume of blood shrinks.
These complex mechanisms enable the body to maintain optimal hydration throughout each day, under a broad range of environmental conditions, even when exercising. The fact that most people maintain much the same body weight on a day-to-day basis indicates that total body water is kept constant, with gains carefully balanced by losses.
KEEPING HYDRATED Most people know that they should aim to drink at least 6 glasses of water each day. Here’s how that advice came about. For optimal health and well-being, we need between 35–45 ml of fluid for every kilogram of our body weight each day, depending on gender, level of physical activity, body composition and of course the weather.
As an example, an average woman weighing 71kg (157 pounds) needs between 2.5–3.2 litres of fluid each day, and an average man weighing 86kg (190 pounds) between 3.0–3.9 litres.
Not all fluids need to come from beverages, however, as believe it or not, around 750ml (around 3 cups) comes from food and a further 250ml from the metabolism of food.
So, on average, women should aim to drink 1.5–2.2 litres (6–9 cups) each day and men 2.0–2.9 litres (8–12 cups) each day.
Don’t overdo it. Water intoxication is rare but can occur if you consume 10–20 litres of fluids within a few hours. Confusion, convulsions and even death can occur due to dangerously low sodium levels in the blood that affects cell functioning.
While water is an essential nutrient, like most things, too much can kill. The dose makes the poison.
Read more:
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
WHAT TO DRINK TO QUENCH YOUR THIRST?
Plain
water is best to quench your thirst: it is the most refreshing drink,
provides zero kilojoules plus a few minerals, and has no effect on your
blood glucose levels. It doesn’t have any taste, although the minerals
that are sometimes found in water naturally, or that are added (e.g.,
fluoride), can give it an unusual flavour. If that’s an issue for you,
try a water purifier and/or adding some ice and a slice or two of lemon
or lime.
MINERAL WATER Depending on the source,
mineral water contains relatively small amounts of sodium, potassium,
magnesium and calcium and is a suitable alternative to plain water for
people with diabetes and those at risk.
LOW JOULE SOFT DRINKS
These are OK to drink occasionally, but not on a daily basis.
Carbonated beverages have a low pH (they are acidic), and in theory,
frequent consumption may increase the risk of developing tooth decay.
However, they have no effect on blood glucose levels, and provide very
few kilojoules (calories).
FRUIT JUICES AND FRUIT DRINKS
Enjoy occasionally, but not on a daily basis. They are a source of
kilojoules (calories) and carbohydrate. On average, they provide 400kJ
per 250ml serve (1 cup), and are an important source of vitamin C
providing on average 113mg per cup), which is more than twice the RDI
(45mg per day). Most fruit juice contains a small amount of dietary
fibre. As they have a low pH and are a source of fermentable
carbohydrate for cariogenic bacteria, frequent consumption may increase
the risk of developing tooth decay.
Fruit juices and drinks raise blood glucose levels in people with
diabetes. On average, they provide 22g of carbohydrate per cup (250ml).
All fruit juices made from low GI fruit and most fruit drinks have a
low glycemic index, however a 250ml serve of most has a medium glycemic
load.
What about hypos? Because gastric
emptying, intestinal motility and absorption rates increase when a
person is having a hypo, fruit juices and drinks are suitable for
treating the condition despite the fact that most varieties have a low
GI.
SUGAR SWEETENED SOFT DRINKS Save these for
special occasions. Like fruit juices and drinks, sugar sweetened soft
drinks have a low pH and are a source of fermentable carbohydrate for
cariogenic bacteria, and consumption is positively associated with
increased risk of tooth decay.
On average, a 250ml
glass (1 cup) of sugar sweetened soft drink provides around 440 kJ, 27g
available carbohydrate (that’s about 2 exchanges), and most have a
medium glycemic index, and a medium-high glycemic load, and consequently
they will raise blood glucose levels in people with diabetes.
What about hypos? Like
fruit juices and drinks, sugar sweetened soft drinks are suitable for
treating hypoglycaemia despite the fact that most varieties have a
medium glycemic index, because gastric emptying, intestinal motility and
absorption rates increase when a person is having a hypo.
Read more:
YOUR GI SHOPPING GUIDE
MELONS, MANGOES, PAPAYA AND PINEAPPLE
These juicy fruits are great thirst quenchers that also provide us with dietary fibre and essential vitamins and minerals.
For people with diabetes – Many people count grams of
carbohydrate or use 15g Carbohydrate Exchange or 10g Portions to help
match their insulin or blood glucose lowering medication to their
requirements. We have included both. A 15g Exchange includes food with
12–18g carbohydrate and a 10g Portion 7.6–12.5g of carbohydrate.
Watermelon
GI 78
Serving: 1 slice (160g/5¾oz)
Rockmelon (cantaloupe)
GI 68
Serving: 1 cup diced (190g/6oz)
Mango
GI 51
Serving: 1 cheek (90g/3¼oz)
Papaya
GI 56
Serving: 1 slice (70g/2½oz)
Pineapple
GI 59
Serving: 2 thin slices (110g/3¾oz)
Read more:
GOOD CARBS FOOD FACTS
NOODLES
Noodles
have long been a staple food in Asia and in parts of Europe (Poland and
Hungary for example have a wide variety of noodles both egg and
flour/egg flour potatoes noodles served with roasts, stews, sauces,
soups).
These days, their meal-in-minutes value has boosted their
popularity – serving noodles with fish, chicken, tofu or lean meat and
plenty of vegetables gives you a speedy meal with a healthy balance of
carbs, fats and proteins plus some fibre and essential vitamins and
minerals.
As it’s all too easy to slurp, gulp, twirl
and overeat noodles, keep those portion sizes moderate. While some
noodles are a lower GI choice, eating a huge amount will have a marked
effect on your blood glucose.
To cook noodles, follow the instructions on the packet as times
vary depending on types and thickness. Some only need swirling under
running warm water to separate, or soaking in hot (but not boiling)
water to soften before you serve them or add to stir-fries. Others need
to be boiled. Like pasta, they are usually best just tender, almost al
dente.
RICE STICK NOODLES
Read More:
THE GOOD CARBS KITCHEN
CHICKEN POACHED IN FRAGRANT ASIAN BROTH
0:15 Prep • 0:25 Cook • 4 Servings • Light & Spicy Meal • Flavoursome Stock • Gluten Free
INGREDIENTS
2 x 200g (7oz) skinless chicken breast fillets
50g (2in) piece fresh ginger, sliced, plus 2 tablespoons shredded ginger to serve
50g (2in) galangal, sliced
4 spring onions, sliced, plus extra slices to serve
4 kaffir lime leaves, torn
1 lemongrass stem, bruised
1 star anise
1 long red chilli, halved lengthwise
½ cinnamon stick
2 garlic cloves
100g (3½oz) rice stick noodles
115g (4oz) baby corn, halved lengthwise
200g (7oz) snake beans, trimmed
100g (3½oz) snow peas (mangetout), thinly sliced
Vietnamese mint leaves to serve
Lime cheeks, to serve
METHOD
Pour
4 cups of water into a large saucepan and add the chicken, sliced
ginger, galangal slices, spring onions, lime leaves, lemongrass, star
anise, chilli, cinnamon and garlic. Place over low heat, cover and
simmer for 15–20 minutes or until the chicken is cooked through.
Meanwhile,
put the noodles in a heatproof bowl and cover with boiling water. Leave
to soak for 5 minutes or until softened, then drain.
Use
a slotted spoon to lift the chicken from the broth. Strain the broth
and return to the pan. Cut the chicken into thick slices.
Add
the baby corn and snake beans to the broth and cook for 2 minutes, then
add the snow peas. Cook a further minute until the vegetables are just
tender (but still have bite).
Divide the noodles,
chicken, corn, beans and snow peas among 4 bowls and ladle over the
broth. Tope with extra ginger and spring onions and with the Vietnamese
mint leves and serve with the lime cheeks.
NUTRITION
Per serve
1245kJ/296 calories; 27g protein; 6g fat (includes 2g saturated fat;
saturated : unsaturated fat ratio 0.5); 31g available carbs (includes 3g
sugars and 28g starch); 6g fibre; 160mg sodium; 750mg potassium; sodium
: potassium ratio 0.21
RECIPE
Reversing Diabetes, Dr Alan Barclay (Murdoch Books)
SHITAKE, GINGER AND TOFU HOKKIEN NOODLES
0:15 Prep (+ 4 hours marinating) • 0:15 Cook • 4 Servings • Main Meal • Gluten Free
INGREDIENTS
2 tablespoon low-sodium soy sauce
2 tablespoon Chinese rice wine
1 tablespoon Chinese black vinegar
1 garlic clove, crushed
2 teaspoon finely grated ginger
375g (13oz) packet firm tofu, cut into 2cm (¾in) cubes
450g (1lb) packet fresh hokkien noodles
1 tablespoon olive oil
2.5cm (1in) piece ginger, cut into very thin matchsticks
1 long red chilli, deseeded, thinly sliced
150g (5oz) baby corn halved lengthwise
150g (5oz) shitake mushrooms, halved
150g (5oz) sugar snap peas, strings removed
6 spring onions, trimmed, cut into 4cm (1½in) lengths
1 bunch choy sum, trimmed, cut into 3 equal lengths
handful picked coriander leaves
METHOD
Combine
the soy, rice wine, vinegar, garlic and grated ginger in a shallow
non-metallic dish. Add the tofu and turn to coat in the marinade. Cover
and refrigerate for 4 hours, turning once.
Place the noodles in a large heatproof bowl and cover with boiling water. Set aside for 5 minutes then drain well.
Heat
half the oil in a large wok or frying pan. Fry the tofu (reserving the
marinade) in batches until golden. Remove and set aside.
Heat
the remaining oil, add the ginger and chilli, stir fry 30 seconds, add
the baby corn and mushrooms, stir fry for 2 minutes more. Add the sugar
snaps and spring onions, cook for 1 minute then add the choy sum,
noodles and reserved marinade. Toss together for 1–2 minutes until the
noodles are heated through and coated in the sauce. Return the tofu to
the wok and toss to combine. Serve immediately garnished with the
coriander leaves.
NUTRITION
Per serve
Energy: 1630kJ/390 cals; protein 20g; fat 12g (includes 2g saturated
fat; saturated : unsaturated fat ratio 0.2); available carbs 44g; fibre
8g.
RECIPE
The Low GI Vegetarian Cookbook (Hachette Australia)
COPYRIGHT AND PERMISSION
This website and all information, data, documents,
pages and images it contains is copyright under the Copyright Act 1968
(Commonwealth of Australia) (as amended) and the copyright laws of all
member countries of the Berne Union and the Universal Copyright
Convention. Copyright in the website and in material prepared by GI News
is owned by Glycemic Index Foundation. Copyright in quotations, images
from published works and photo libraries, and materials contributed by
third parties including our regular contributors Alan Barclay, Jennie
Brand-Miller and Nicole Senior is owned by the respective authors or
agencies, as credited.
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:
- charge others for access to the work
- include all or part of the work in advertising or a product for sale, or
- modify the work.
This permission does not extend to material contributed and owned by other parties. We strongly recommend that you refer to the copyright statements at their respective websites and seek their permission before making use of any such material, whether images or text. Please contact GI News if you are in doubt as to the ownership of any material.
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.
Disclaimer 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. All recipes that are included within GI News have been analysed however they have not been tested for their glycemic index properties by an accredited laboratory according to the ISO standards.
© ®™ The University of Sydney, Australia
1 February 2020
GI News - February 2020
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
Editor: Philippa Sandall
Scientific Editor/Managing Editor: Alan Barclay, PhD, APD, AN
Contact GI News: glycemic.index@gmail.com
Sydney University Glycemic Index Research Service
Manager: Fiona Atkinson, PhD, APD, AN
Contact: sugirs.manager@sydney.edu.au
Like us on
Follow us on
FOOD FOR THOUGHT
SEAFOOD: GET HOOKED SUSTAINABLY
Dietitian Nicole Senior reports.
If
any food could be considered a super food, it’s seafood (fish and
shellfish). High in protein, and low in saturated fat, it’s a major
source of healthy long-chain omega-3 fats and rich in nutrients such as
iron, zinc, selenium, iodine, and vitamin D. And there is strong
evidence eating it is good for the heart. Quality observational studies
have shown approximately one to two 100-gram (3½-ounce) servings of
fatty fish a week – salmon, herring, mackerel, anchovies, or sardines –
reduce the risk of heart disease.
There is also consistent evidence that consuming fish two to
three times a week along with leafy greens and other fruit and
vegetables daily and low GI carbohydrates can reduce your risk of
developing macular degeneration, or help to slow its progression if it
has already become established.
HOW MUCH SEAFOOD?
Nutrition guidelines around the world suggest adults eat two serves of
seafood a week. A serving is 100g (3½oz) of cooked (or 115g/4oz raw),
which is around the size of your hand, or the amount in a small can.
While battered and deep‐fried fish ’n’ chips are delicious, steamed,
broiled/grilled, baked or pan‐fried fish are better options. Boost the
health benefits and serve with plenty of vegetables or salad.
WHICH FISH?
There is a huge variety of seafood to choose from but we creatures of
habit tend to stick to a limited range of our favourites that are quick
and easy to prepare and available all year round. However, globally,
overfishing is a big problem. Taking pressure off fish stocks means we
need to branch out and try different types of seafood. An added bonus is
the less popular species tend to be cheaper.
If you
want to expand your options, ask the fishmonger about what’s local and
abundant or check out the “nose to tail” movement that promotes using
all of the animal or in this case, fish. We as citizen-eaters can help
by eating “fin to fin” (i.e. the whole fish and not just our favourite
boneless, fillets) and not wasting any because throwing seafood in the
bin stinks to high heaven and just adds insult to injury (it wastes the
already significant environmental costs in producing it). If you have
the space, you can bury your seafood scraps in the yard or garden to
enrich the soil.
Look online, and you’ll find there are
a number of people and organisations already promoting lesser-known
fish with tips on how to choose and recipes to get great results. If you
want to be adventurous in the kitchen, a good place to start would be
Josh Niland’s The Whole Fish Cookbook (Hardie Grant), which is packed with ideas for cooking undervalued and less celebrated fish, and yes, the whole fish.
WHICH FISH IF YOU ARE PREGNANT?
Now is the time to be selective. Avoid raw fish (e.g. sashimi, sushi),
pre‐cooked prawns and smoked salmon due to the risk of listeria (a
bacteria that can cause problems for the unborn child if the mother
becomes infected). Fish and seafood are nutritionally important foods
during pregnancy but some species contain high levels of mercury and
some caution is required. Check your local health authority for which
species to limit or avoid, but keep in mind most are OK and seafood
provides essential nutrients during pregnancy. In general, predator fish
species at the top of the food chain accumulate higher levels of
mercury – smaller fish species are lower in mercury. Canned fish
products are not high in mercury.
WHAT ABOUT SUSTAINABILITY?
Many
people are concerned about seafood sustainability, but the twice a week
recommendation for health (around 200g total) is about the amount of
fish the EAT-Lancet Planetary Health Diet recommends (28g/day or
196g/week) to eat sustainably within natural limits. In reality most
people eat less than this now, so sustainability concerns need not stop
you from the twice a week target, provided you choose wisely.
Josh
Niland sees sustainability as a three-pronged approach. “First, you
have to be aware of the stock status of the species, Second, you have to
be aware of the practices of the fishermen who caught your fish. Was it
trawled in large nets or individually line caught? Finally, waste
minimisation.” He believes we need to give far more consideration to the
elements that traditionally would be considered as waste. Many of the
world’s most highly desired and loved dishes have been born from the
utilisation of waste. Why should fish be different?
Choosing
sustainable seafood is important to ensure an ongoing supply for future
generations. How? Look for sustainability logos when shopping for
packaged seafood, such as the MSC (Marine Stewardship Council) logo.
Check out the sustainability status of fresh fish and seafood in your
country via websites or apps, such as the SAFS (Status of Australian
Fish Stocks).
Read more:
- Is your favourite seafood sustainable?
- There aren’t plenty of fish in the sea so let’s eat all we can catch
- The Whole Fish Cookbook, Josh Niland
- EAT-Lancet Commission on Food, Planet, Diet and Health
Nicole Senior is an Accredited Nutritionist, author, consultant, cook, food enthusiast and mother who strives to make sense of nutrition science and delights in making healthy food delicious. Contact: You can follow her on Twitter, Facebook, Pinterest, Instagram or check out her website.
WHAT’S NEW?
GO LOW GI – THE DIABETES BENEFITS KEEP STACKING UP
Almost
40 years ago, David Jenkins and colleagues published the first paper to
propose that the glycemic index of foods might be an important measure
of nutrition quality. “It was introduced back in 1981 to rate the
glycemic character of the carbohydrate in individual foods like bread,
breakfast cereal, rice, pasta, apples etc,” says Prof Jennie
Brand-Miller. “The purpose was to swap one carbohydrate source with
another for snacks and in your meals (e.g. replacing a high GI breakfast
cereal like corn flakes with a low one like natural muesli).”
Choosing good carbs that are low or lower GI for your meals or
snacks is now a key dietary choice if you have diabetes. Evidence based
recommendations about diet and nutrition from the world’s major diabetes
organisations advise people with diabetes to use the GI or GL to help
them manage blood glucose levels and reduce their risk of complications
including diabetic retinopathy and kidney disease.
Check
out the latest findings from two important systematic literature
reviews and meta-analyses of randomised controlled trials – considered
to be the highest level of evidence.
- For controlling HbA1c and fasting blood glucose: A systematic review and meta-analysis published in Nutrients in 2018 shows low-GI diets are more effective in controlling HbA1c and fasting blood glucose than higher GI diets and the range of other diets that are typically recommended for people with diabetes including conventional carbohydrate exchange, high fibre and standard diabetic diets.
- For reducing risk of type 2 diabetes: A systematic review and meta-analysis published in Nutrients in 2019 shows glycemic index and glycemic load are important markers of food quality and do an excellent job of predicting type 2 diabetes risk for the population as a whole.
THE GOOD CARBS? These whole foods include milk and yoghurt; fruits and berries; starchy vegetables (potatoes, sweet potatoes, sweet corn); legumes (beans, peas, lentils); nuts and seeds; and grains (oats, rice, buckwheat, quinoa etc) and the traditional staple foods we make from them including noodles, pasta and sourdough and grainy breads.
GOING LOW GI Think of it as adding a filter to your regular healthy eating pattern. First, it only applies to the carb-rich fruits, starchy vegetables, legumes and grains you like to eat. Second, it’s flexible and can be tailored to suit a range of dietary patterns from high carb to low; Mediterranean to Asian; paleo to vegetarian/vegan; gluten-free or low FODMAP. Here’s our 2-step approach to going low GI.
- Step 1: Swap it: Replace the high GI foods in your diet with low GI ones. You can find out more about how to do this HERE.
- Step 2: Don’t overload on carbs: Choosing low GI is not a free pass to pile your plate. Keep carb-rich portions moderate so the glycemic load is moderate too. What’s moderate? It’s about a quarter of your dinner plate (inner rim) or 2–3 small lower GI potatoes such as Carisma, GiLicious, Nadine or Nicola, ½ cup diced orange-fleshed sweet potato or corn kernels or baked beans and ⅓ cup cooked basmati or other lower GI rice or al dente pasta.
FIND THE GI OF YOUR FAVOURITE FOODS
Check out the Good Carbs Food Facts story in each issue. We create a complete nutrition information panel for these whole foods and traditional staples made from them along with their GI value and the GL of a typical serving. Use the search box at the top right-hand column of GI News to search for your favourite foods.
Search the International GI Database on the official website for the glycemic index based in the Boden Institute of Obesity, Nutrition, Exercise and Eating Disorders and Charles Perkins Centre at the University of Sydney: glycemicindex.com.
Read more:
- The Effect of Dietary Glycaemic Index on Glycaemia in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
- Dietary Glycemic Index and Load and the Risk of Type 2 Diabetes: A Systematic Review and Updated Meta-Analyses of Prospective Cohort Studies
- Dr Alan Barclay: Reduce Glycemic Load and Reduce Type 2 Diabetes Risk
- Initiative on gestational diabetes mellitus: A pragmatic guide for diagnosis, management, and care
PERSPECTIVES WITH DR ALAN BARCLAY
EATING FOR HEALTHY EYES
The risk of developing eye disease
increases as we age, potentially undermining our quality of life. The
most common eye diseases associated with ageing are:
- Age-related cataracts, a clouding of the normally clear lens of the eye, are a leading cause of vision impairment and blindness.
- Diabetic retinopathy is associated with diabetes and is a major cause of visual impairment and blindness. It develops when persistently high blood glucose levels damage the small blood vessels in the retina.
- Dry eye disease/syndrome occurs when the eyes don’t make enough tears to stay lubricated. This can make the eyes feel irritated, and in some cases, can also cause vision problems.
- Glaucoma, which may cause poor eyesight and can lead to blindness, occurs when the eye’s optic nerve is damaged due to increased pressure in the eye.
- Macular degeneration (also known as age-related macular degeneration or AMD) is a leading cause of blindness and severe vision loss. It refers to a group of degenerative diseases of the retina – in particular the macula, which is responsible for central and fine-detail vision.
The eye is particularly susceptible to oxidative damage, and oxidation and inflammation are implicated in the development of all of the common eye diseases associated with ageing. There is some evidence that dietary antioxidants and anti-inflammatories may help decrease the risk of age-related eye disease. This includes vitamin A, beta-carotene, lutein and zeaxanthin, and vitamins C and E; selenium and zinc; omega-3 fatty acids, eicosapentaenoic acid and docosahexaenoic acid; and omega-6 fatty acid, gamma-linolenic acid.
VITAMINS
Vitamin A is essential for maintaining your eyes’ light-sensing cells (photoreceptors). Insufficient vitamin A may lead to night blindness, dry eyes or blindness, depending on the severity of the deficiency. Liver, egg yolks, and full-cream dairy products are all good sources.
Beta-carotene, a red-orange pigment, can be converted into vitamin A in the small intestine. It’s found in relatively large amounts in fruits and vegetables like cantaloupe/rockmelon, apricots (fresh or dried), orange-fleshed sweet potatoes, kale, spinach, and carrots.
Lutein and zeaxanthin are yellow carotenoid antioxidants known as macular pigments that function as a natural sunscreen. They are concentrated in the macula, the central part of the retina, which is a layer of light-sensitive cells on the back wall of the eye. Consuming foods rich in lutein and zeaxanthin can reduce the risk of chronic eye diseases including age-related macular degeneration and cataracts. Kale, spinach, parsley, green peas, lettuce, squash, Brussels sprouts and pistachios are among the best sources. Egg yolks, broccoli, pumpkin, asparagus and sweet corn are also good sources. Carotenoids are better absorbed when eaten with fats or oils, so dress your vegetables and salads.
Vitamin C (ascorbic acid) is an antioxidant found in fruits and vegetables. There is some evidence it lowers the risk of developing cataracts. When taken in combination with other essential nutrients, it can slow the progression of age-related macular degeneration and visual acuity loss. Many fruits and vegetables are rich in vitamin C including berries, broccoli, Brussels sprouts, cabbage, cantaloupe/rockmelon, cauliflower, capsicum/bell peppers, citrus fruits, guavas and tomatoes.
Vitamin E is a group of fat-soluble antioxidants that protect fatty acids from harmful oxidation and thus protect cells in the eyes from unstable molecules called free radicals, which break down healthy tissue. Almonds, peanuts, sunflower seeds, and vegetable oils like safflower oil and wheat-germ oil are some of the best dietary sources of vitamin E.
MINERALS
Selenium is a powerful antioxidant. When combined with carotenoids and vitamins C and E, it can help reduce the risk of advanced age-related macular degeneration. Foods rich in selenium include seafood (shrimps/prawns, crab, salmon, halibut), poultry and eggs, Brazil nuts, enriched noodles, and brown rice (depending where it is grown). Zinc is a part of many essential enzymes. It plays a vital role in bringing vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes.
Zinc is highly concentrated in the eye, mostly in the retina and choroid, the vascular tissue layer lying under the retina. It also appears to be involved in the formation of visual pigments in the retina. For this reason, zinc deficiency may lead to night blindness. Good sources include meat, seafood (fish and shellfish), poultry, dairy milk and yoghurt and peanuts.
FATS
Omega-3 fatty acids (eicosapentaenoic acid or EPA and docosahexaenoic acid or DHA) are important for eye health. DHA is found in high amounts in the retina, where it may help maintain eye function, and help decrease oxidative stress and inflammation. It’s also important for brain and eye development during infancy. DHA deficiency may impair vision, especially in children. The best dietary sources are oily seafood like salmon, trout, herring, sardines, crab and shrimps/prawns.
Gamma-linolenic acid (GLA) is an omega-6 fatty acid that appears to have anti-inflammatory properties. Sources include evening primrose oil and hemp seed oil.
CARBOHYDRATES
Carbohydrates (sugars and starches) have the greatest impact on our blood glucose levels. Consuming too much carbohydrate overall or too many high GI carbohydrates can lead to persistently high blood glucose levels and increase your risk of developing diabetic retinopathy, macular oedema, cataracts and glaucoma.
Talk to an Accredited/Registered dietitian to find out how much carbohydrate is right for you, and enjoy the low or lower GI varieties including quality wholegrains (e.g., grainy bread, al dente wholewheat pasta), legumes (beans, lentils and chickpeas), fruit and veggies (apples, pears, corn, peas, sweet potato, butternut pumpkin), dairy milk and yoghurt.
PUTTING IT ALL ON YOUR PLATE:
To help maintain optimal eye health, eat more fruits and vegetables, enjoy moderate amounts of quality meat, seafood and/or poultry and make most of low or lower GI carbohydrates.
Read more:
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
DIABETIC EYE DISEASES
Ophthalmologist Dr Shanel Sharma
explains why it’s vital to be vigilant if you have diabetes and why the
eye is vulnerable to damage from the complications of diabetes.
Diabetes
is the most common cause of blindness for people between 20 and 65 and
diabetic eye diseases can affect anyone with diabetes whether type 1 or
type 2. Chronically high blood glucose levels over time damage blood
vessels throughout the body. Our small blood vessels are the most
vulnerable and are affected first. These include the small blood vessels
supplying our eyes, kidneys and our peripheral limbs (toes). People
with chronically elevated blood glucose levels have substantially more,
and more severe, retinopathy than those with lower blood glucose levels.
What
happens in the eye is that the blood vessels become damaged and develop
micro-aneurysms, start to bleed causing haemorrhages and stop carrying
blood, resulting in retinal ischaemia. Ischaemic retina causes the
release of a protein (VEGF – vascular endothelial growth factor),
resulting in the development of sick and abnormal blood vessels, which
can bleed or cause tractional retinal detachment and loss of vision. The
other major way people lose sight is from diabetic macular oedema, from
leaking of blood product into the macular. The macular is the part of
the eye that allows one to read, look at people’s faces, or do any fine
detailed work.
As there is usually a 10–15-year delay in chronically high BGLs
and appearance of diabetic eye diseases, it is important to control BGLs
well from the start. Although the damage to the eye is irreversible,
early detection and treatment can reduce the risk of blindness by up to
approximately 95%.
If you are diagnosed with diabetic
retinopathy, don’t despair. Good blood glucose control can reduce its
progression. People with diabetes who follow healthy eating principles
can reduce their HbA1c levels by 1 to 2 percentage points. On a low GI
diet, they can reduce can HbA1c levels by another 0.5 percentage points.
While this may not sound significant, a decrease of just 1 percentage
point in HbA1c levels will decrease the common complications of diabetes
by 19% to 43%. Talk to your doctor or diabetes educator.
Reducing
blood pressure helps too. The UK Prospective Diabetes Study showed a
reduction of 10mmHg systolic and 5mmHg diastolic reduces the rate of
retinopathy by 30%.
As diabetic eye diseases most
commonly have no symptoms, it is essential to ensure that you are being
screened regularly by your GP, optometrist or your ophthalmologist.
Symptoms that are associated with diabetic eye diseases can include
intermittent blurred vision, difficulty with focusing, loss of contrast,
double vision or distortion to your vision. Additionally, diabetes is
an independent risk factor for developing other eye diseases such as
cataracts and glaucoma.
Protecting your eyesight is one of the most important things you can do to ensure quality and enjoyment of life.
Read more:
- Preventing Diabetic Retinopathy Progression
- Diabetic Retinopathy and Systemic Factors
- Blood pressure control for diabetic retinopathy
- Risks of progression of retinopathy and vision loss related to tight blood pressure control in type 2 diabetes mellitus (UK Prospective Diabetes Study)
- Dietary hyperglycemia, glycemic index and metabolic retinal diseases
YOUR GI SHOPPING GUIDE
MILK
We aren’t buying into the milk/fake milk debate. We know
people have a whole range of reasons (health, cultural, religious,
environmental, ethical) for choosing plant milks rather than dairy. We
do recommend you check the ingredient list for plant milks and choose
one with added calcium and B12.
For people with diabetes – Many people count grams of
carbohydrate or use 15g Carbohydrate Exchange or 10g Portions to help
match their insulin or blood glucose lowering medication to their
requirements. We have included both. A 15g Exchange includes food with
12–18g carbohydrate and a 10g Portion 7.6–12.5g of carbohydrate.
Dairy
Cow’s milk, full fat (4%)
GI 30 (27–34)
Serving: 1 cup (250ml/9 fl oz)
Cow’s milk, reduced fat (1–2%)
GI 29 (20–30)
Serving: 1 cup (250ml/9 fl oz)
Cow’s milk, low/no fat, skim (less than 1%)
GI 29 (20–30)
Serving: 1 cup (250ml/9 fl oz)
Plant milks
Almond milk, unsweetened
GI 25
Serving: 1 cup (250ml/9 fl oz)
Oat milk
GI 69
Serving: 1 cup (250ml/9 fl oz)
Rice milk, regular
GI 79
Serving: 1 cup (250ml/9 fl oz)
Rice milk, low fat
GI 92
Serving: 1 cup (250ml/9 fl oz)
Soy milk, regular, added calcium,
GI 30 (24–37)
Serving: 1 cup (250ml/9 fl oz)
Soy milk, reduced/low fat, added calcium,
GI 36 (34–38)
Serving: 1 cup (250ml/9 fl oz)
Read more:
GOOD CARBS FOOD FACTS
BROCCOLI
Broccoli is part of the brassica family of
vegetables (also known as cruciferous vegetables) that includes cabbage
and Brussels sprouts. It has been around since Roman times and still
popular in Italy; the name comes from the Italian word broccoli meaning
the flowering crest of a cabbage. We eat the large flowering head of the
plant. Broccolini is a newer incarnation with long slender stems and
smaller heads, and also known as sprouting broccoli – they are
nutritionally the same. They all contain cancer-fighting phytochemicals
including sulforaphane. Broccoli is also a good source of the B vitamin
folate for a healthy heart, vitamin C for immunity and fibre for
digestive health.
To retain its nutritional goodness and “fight-o-chemical” power,
cook broccoli as lightly as possible – do not boil. As with all
vegetables, broccoli can be lightly steamed or microwaved and dressed
with a little extra virgin olive oil and perhaps lemon juice, pepper,
chilli, or herbs of your choice. For an Asian direction, try soy, honey
and sesame seeds. Take care not to overcook and leave some crispness and
the rich green colour. To ensure the stems cook through before the
florets go mushy, cut a cross into the base of the stem with a small
sharp knife to quicken cooking. For added delight, sprinkle over
slivered almonds (or any nut really) that have been gently toasted.
Source: AusFoods, 2019
THE GOOD CARBS KITCHEN
BAKED WHOLE SNAPPER WITH MOROCCAN SPICE PASTE
0:15 Prep (+ 30 marinating) • 0:25 Cook • 4 Servings • Main Meal • Easy Entertaining
INGREDIENTS
½ cup firmly packed coriander (cilantro) leaves + extra to garnish
½ cup firmly packed mint leaves + extra to garnish
1 long red chilli seeded and finely chopped
1 garlic clove crushed
1 teaspoon finely grated ginger
1 teaspoon ground cumin
1 tablespoon lemon juice
2 teaspoons olive oil
1 whole snapper (1kg/2lb 4oz), scaled and gutted
1 lemon thinly sliced
METHOD
Finely
chop the herbs, chilli, garlic, ginger and cumin in a food processor.
Add the lemon juice, olive oil and 1–2 tablespoons of water or enough to
make a smooth paste. Process until smooth.
Cut three
deep diagonal slashes through the skin and down to the bone on each side
of the snapper. Place in a large non-metallic dish and fill the cavity
with the lemon slices. Spread the spice paste over the fish and turn to
coat well. Cover and refrigerate for 30 minutes.
Preheat the oven to 220°C (425°F).
Place
the fish on a large paper-lined baked tray and bake for 20–25 minutes
until the thickest part flakes easily with a fork. Serve garnished with
extra coriander and mint leaves.
Tip: You can replace the snapper with 2 x 500g baby snappers. The cooking time will decrease to 15-20 minutes.
NUTRITION
Per serve
1185 kJ/285 calories; 52g protein; 7g fat (includes 1.5g saturated fat;
saturated : unsaturated fat ratio 0.3); 2g available carbs (includes 1g
sugars and 1g starch); 2.2g fibre; 219mg sodium; 1258mg potassium;
sodium : potassium ratio 0.2
RECIPE
Chrissy Freer, Book (The Anti-inflammatory Cookbook, Murdoch Books)
SALT-BAKED SNAPPER
0:20 Prep • 0:40 Cook • 4 Servings • Entertaining
INGREDIENTS
2 whole snapper, about 350g (12oz) each
1 lemon, sliced
1 bunch fresh coriander (cilantro), roots, stems and leaves, roughly chopped
1.5kg coarse sea salt
2 egg whites, beaten
2 stalks lemongrass, roughly chopped
METHOD
Preheat oven to 200°C (400°F).
Clean the snapper and put lemon slices and 1 tablespoon of the chopped coriander in the cavity and season.
Combine the salt, egg whites, lemongrass and remaining chopped coriander in a large bowl.
Spread
a layer of the salt mixture in a baking dish and top with snapper. Then
completely cover fish with remaining salt mixture. You don’t want to be
able to see any fish at all.
Bake in hot oven for 40
minutes. The salt mixture will turn to a hard crust that you can crack
with the back of a knife – this is fun to do at the table for guests.
Then take out the steaming whole fish, brushing off any excess salt.
NUTRITION
Per serve
785kJ/190 calories; 38g protein; 3g fat (includes 1g saturated fat;
saturated : unsaturated fat ratio 0.5); 1g available carbs (includes
0.8g sugars and 0.2g starch); 1g fibre; 3027mg sodium; 887mg potassium;
sodium : potassium ratio 3.4
RECIPE
Ian Hemphill with recipes by Kate Hemphill, Spice Notes and Recipes.
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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.
Disclaimer 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. All recipes that are included within GI News have been analysed however they have not been tested for their glycemic index properties by an accredited laboratory according to the ISO standards.
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