GI News—February 2007

In This Issue:

• Food For Thought
  —Should you be eating that, it’s full of sugar?
  —What does 40 grams of added sugar in a healthy diet look like?
  
• GI News Briefs
  —The perils of iron overload
  —When cloudy is better than clear
  —Reducing the risk of dementia
  —Setting GI labelling standards in Australia
  
• Low GI Food of the Month
  —Fructose
  
• Low GI Recipes of the Month
  —Apple and polenta crumble
  —Penne with tomatoes, buffalo mozzarella and fresh basil
  —High protein oat waffles
  
• Success Story
  —‘What a relief to finally understand why a little butter and sugar actually won’t kill you.’ – Jane
  —‘I am in my mid-seventies and feel renewed.’ – Karl
  
• What's New?
  —Guide to Farmers’ Markets
  —The Don’t Go Hungry Diet
• Feedback—Your FAQs Answered
  
  1. I notice that the GI for oatmeal varies. How can I find oatmeal with the lower GI?
     
  2. Does slow cooking raise the GI of a dish?
     
  3. Does it matter what flower my honey comes from?
  4. In The Low GI Diet do you have an easy way to relate the recipes to daily allowances and categories?
• GI Values Update
  —Low GI sugar
  —Convenience meals for the US and Canada
  —Where can I get more information on GI testing?
  —Where can I get more information on the GI Symbol Program?
  —Wendy’s Chocollo
  

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

Food for Thought

Should you be eating that, it’s full of sugar?
Feel guilty every time you enjoy something sweet? Do you think having diabetes equals no sugar? Join the club. Not only that, if you have diabetes, you have probably been on the receiving end of an accusing: ‘Should you be eating that, it’s full of sugar?’ Or ‘I thought sugar was to be avoided like the plague.’ It’s not only irritating, it’s outdated (the sugar taboo was based on experiments on dogs in the 1920s). But old habits die hard. And be grateful the Diet Police didn’t grab that lifesaving lolly or sweet drink out of your hands while you were having a hypo.


Photo: Ian Hofstetter

One of the happy spin-offs of glycemic index research has shown that most sugars in foods produce quite moderate blood glucose responses, lower than most starches. Why? Well sugars (including sucrose/table sugar GI 60) are a mixture of molecules, some of which have only a negligible effect on blood glucose levels. Many scientific studies clearly show that a moderate amount of sugar in diabetic diets (for example 30–50 grams or 6–10 teaspoons) does not lead to poor blood glucose control nor weight gain. Keep in mind, however, that this moderate amount includes all sources of refined sugar you consume – white, brown, raw, treacle, golden syrup, soft drinks, desserts, cookies breakfast cereals or a teaspoon of sugar added to a cup of tea or coffee.

When you want a little sweetness in your life, opt for nutritious foods that will provide more than calories – porridge with brown sugar, a dollop of jam on grainy toast, muesli with fruit yoghurt, a scoop of low fat ice-cream with a baked apple. And it’s OK to enjoy a treat occasionally too, such as two or three squares of good quality chocolate.

What does 40 grams of added sugar look like in a healthy diet?

Diabetes dietitian Kaye Foster-Powell shows us what 40 grams of added sugar looks like in a healthy diet for someone with diabetes.










Photos: Scott Dickinson

Nutritional analysis
The total energy content is 1520 calories (6400 kJ) with 22% energy from fat and 55% from carbohydrate. The fat content is 38 grams. The total carbohydrate content is 220 grams with 112 grams from starch and 108 grams from sugars (added plus naturally occurring).

GI News Briefs

The perils of iron overload
It’s well known that a chronic shortage of iron leads to anaemia. Too much iron can cause problems, too. Researchers writing in the January issue of Diabetes Care found that a high iron intake was associated with heart disease in women with diabetes. The researchers followed up 6,161 women from the Nurses' Health Study with type 2 diabetes over 20 years to investigate the relationship of dietary iron and red meat to heart disease. After accounting for age and body weight, the researchers found that the women who had the highest intake of heme iron and red meat had a 50 per cent greater risk of developing heart disease than those with the lowest intake, especially if they were postmenopausal. The writers conclude that to prevent heart disease: ‘patients with type 2 diabetes may consider reducing their consumption of heme iron and red meat’.
– Diabetes Care 30:101-106, 2007


Hemoglobin model

GI Group: There are two dietary sources of iron that our bodies can use:

• Heme (haem) iron from animal foods such as meat, chicken, fish and offal
• Non-heme iron from eggs and plant foods such as legumes, cereal grains, nuts, seeds, dark green leafy vegetables and dried fruit.

If you have type 2 diabetes and you love your red meat, there’s no need to give it up. Just be quite moderate with the amount you eat as the researchers suggest. Did you know that 100 grams (3½ oz) of lean meat as part of a balanced diet will meet the daily nutrient needs of an adult?

When cloudy is better than clear
Researchers at the Agricultural University of Wroclaw have found that cloudy apple juice can have up to four times more antioxidants than clear because of the manufacturing process. The potent antioxidants in apples are polyphenols – also found in red wine, berries and dark chocolate. The scientists measured the amount of procyanidins, the main compounds that contain polyphenols, in two varieties of clear and cloudy apple juices. The cloudy apple juice, which contains more pulp, had higher concentrations of antioxidants and showed more antioxidant activity. They also found the same results for clear and pureed or cloudy strawberry juices.
– Journal of the Science of Food and Agriculture



GI Group: The apple juices GI-tested to date all have a low GI (37–44), but the cloudy juice, Wild About Fruit Apple Juice with Fibre, was the lowest. Remember a serve is a small glass, around 200 ml (7 fl oz).

Reducing the risk of dementia
Is insulin resistance a modifiable midlife risk factor for dementia? A new study published in the December issue of Diabetes Care reports that hyperinsulinemia is linked to cognitive decline. Hyperinsulinemia is a condition when the level of insulin in the blood is higher than normal. It is caused by overproduction of insulin by the body and is related to insulin resistance. The researchers from the Medical University of South Carolina examined 7148 healthy adults who were given a series of cognitive tests at the outset and followed up six years later. They report that those with the highest level of insulinemia had the significantly greater declines in delayed word recall and first letter word fluency.
– Diabetes Care 2006;29.2688-93




Setting GI labelling standards in Australia
In a world first, Standards Australia have released a standard for use by food manufacturers, accreditation bodies, regulators, educational institutes, testing laboratories, and research organisations that sets out a recognised scientific method for determining the GI of carbohydrates in foods.



What does it mean? It doesn't change the GI in anyway, but it does stop manufacturers from making false claims about the GI on their product labels and in advertising and marketing. Australian consumers can now be confident that if the label says a food is 'low GI' then it really is low GI, and it really has been tested by an accredited laboratory such as Sydney University Glycemic Index Research Service. For a list of accredited laboratories around the world see 'GI Testing' in the right-hand column. If you head over to the SAI Global WebShop, you can buy a copy of the standard for GI testing (insert 'glycemic index' in the search box). The standard has been submitted to the International Standards Organisation for possible adoption by other member countries around the world, so eventually consumers in the United States, Canada and Europe and other parts of the world may benefit from this initiative.


Click on the document image for a preview (PDF, 550 kb).

Low GI Food of the Month

Fructose
Fructose is a sugar that’s abundant in nature – you’ll find it in fruit, berries and honey. It has provided humans with carbohydrate energy for millions of years. As a product today it stands out from the crowd of alternative sweeteners, being sweeter than sugar (it depends on the temperature, the colder the better), providing the same amount of calories, but having only one-third the GI (19). This means you can use less fructose to achieve the same level of sweetness, and as a result, consume fewer calories and experience a much smaller rise in your blood glucose levels.


Photo: Ian Hofstetter

The most recent study published in the American Journal of Clinical Nutrition (2006;84:1374–9) found that a 4-week high fructose intake by a small group of healthy men did not lead either to an increase in body fat or insulin resistance. But there’s no doubt that fructose consumption per capita has increased in recent decades as it is more widely used by manufacturers for sweetening beverages and foods. Here are answers to some of the questions we are most frequently asked about fructose.

How come fructose has a low GI?
Fructose (GI 19) is absorbed and taken directly to the liver where it is immediately metabolised.

The food industry will lower the GI by using fructose or adding fat
It hasn't happened in Australia to date. For example, there are over 100 products in the GI Symbol Program. Manufacturers could use fructose if they wanted to, but to date there’s only one, a low kilojoule sports water, with 3 per cent fructose in it. And if a food was high in fat, it wouldn’t be able to carry the symbol as products with the GI symbol must meet a host of strict nutrient criteria including calories/kilojoules, total and saturated fat, sodium (salt) and where appropriate fibre and calcium. For more information: http://www.gisymbol.com.au/

What’s high fructose corn syrup (HCFS) and why is it a problem?
Corn syrup solids’ are often found on the labels of American foods. They are the most common form of sweetener in North America because they are cheaper than cane sugar. They are made from corn starch by enzymatic or chemical treatment. Further treatment produces HCFS solids which are very sweet and contain roughly 50 percent glucose and 50 per cent fructose. They are the main source of sweetness in soft drinks made in the United States and Canada. Although the name implies they are high in fructose, they yield the same number of fructose molecules as cane sugar during digestion and absorption.



I have fructose malabsorption. How can I eat a balanced diet since a lot of fruit and veggies seem to be ruled out?
If you have fructose malabsorption it means that the small intestine is impaired in its ability to absorb fructose which then passes through to the large intestine where bacterial fermentation can cause symptoms such as bloating, wind, pain, diarrhoea and/or constipation says IBS specialist dietitian Sue Shepherd. The good news is that foods with more fructose than glucose tend to be the problem, as are foods with a lot of fructose (regardless of the amount of glucose). To make sure you are eating a balanced diet, see a dietitian. And if you want recipes, check out Sue Shepherd’s website. She has self published two ‘Irresistible for the Irritable’ cookbooks that will be helpful: http://www.coeliac.com.au/

Is it true that if fructose is consumed after eating a large meal that overly raises the blood glucose or with high glycemic foods, it no longer has a low glycemic value as it takes on the value of the high glycemic foods?
This is not correct. Fructose mixed with a high GI meal gives you something intermediate between the two.

Low GI Recipes of the Month

Apple and polenta crumble
There's nothing more comforting than apple crumble, yet sadly for those who are gluten intolerant, even one made with oat flakes is unapproachable. Here's a low GI, gluten free alternative from Food Coach Judy Davie using polenta and while it may not have exactly the same consistency as traditional crumble made from flour, sugar and butter, it is better for you and will give you that same sense of nurturing and warmth. If you enjoy this and want to try more of Judy’s recipes, visit www.thefoodcoach.com.au



Preparation time: 20 minutes
Cooking time: 35 minutes
Serves 6

1 cup coarse polenta
2 cups water
1/4 cup apple concentrate
1/4 cup tahini
1/4 cup corn oil
4 apples peeled and sliced (approx 500 g/1 lb 2 oz)
1/2 teaspoon cinnamon

To serve
Sheep's yoghurt (or your favourite plain or vanilla low-fat yoghurt or soy yoghurt)

1. Preheat the oven to 180ºC/350ºF.
2. In a small pan combine the apple concentrate, tahini, water and oil and slowly bring it to the boil stirring continuously. Add the polenta; reduce the heat to low and simmer, stirring regularly for 10 minutes. Set aside to cool.
3. Arrange the apples in the bottom of a pie dish or individual ramekins, and sprinkle with cinnamon. Using your hands, crumble the polenta over the top. Bake for 30–35 minutes. Serve with yoghurt if you like.

Nutrition analysis per serve
Energy 1335/318 kJ/ Cal; 17 g fat (includes saturated fat 2 g); 4 g fibre; 5 g protein; 38 g carbohydrate

GI Express: Penne with Tomatoes, Buffalo Mozzarella and Fresh Basil
This tasty recipe that’s on the table in less than 30 minutes is from The Low GI Vegetarian Cookbook. If you are unable to find buffalo mozzarella, substitute with bocconcini or fresh mozzarella. Or, to make a lower fat version if you prefer, use a reduced fat ricotta.
Preparation time 10 minutes
Cooking time: 15 minutes
Serves 4


Photo: Ian Hofstetter

320 g (11¼ oz) dried penne
1 tablespoon olive oil
1 clove garlic, crushed
140 g (5 oz) or about 16 semi-dried tomatoes
250 g (9 oz) small cherry tomatoes
100 g (3½ oz) buffalo mozzarella, cut into 2 cm (3/4 inch) pieces
1½ cups baby rocket, roughly chopped
1/3 cup picked basil leaves, torn
1 teaspoon finely grated lemon zest
Freshly ground black pepper

To serve
¼ cup (45 g) pine nuts, lightly toasted

1. Cook the penne in a large saucepan of lightly salted boiling water according to the packet instructions or until just al dente. Drain, and keep warm.
2. Return the pan to a medium–low heat, add the oil and garlic and cook, stirring, for 30 seconds. Add the semi-dried tomatoes and cherry tomatoes, increase the heat to medium–high and cook, stirring, for 2–3 minutes, or until the cherry tomatoes are slightly wilted. Add the drained penne, and mix it well with the tomatoes and garlic.
3. Remove the pan from the heat, add the mozzarella, rocket, basil and lemon zest, and season with pepper.
4. Divide among 4 serving bowls and garnish with the pine nuts.

Nutrition analysis per serve
Energy 2143/512 kJ/ Cal; 20 g fat (includes saturated fat 5 g); 7 g fibre;19 g protein; 61 g carbohydrate

GI Vegetarian: Bryanna Clark Grogan’s High protein oat waffles
If you didn’t make these crisp, ultra-nutritious, low GI waffles yourself, you’d never guess you were eating beans! As there’s no added fat for cooking the waffles, make sure you use a good-quality, non-stick waffle iron. This recipe is from Dr Neal Barnard’s Program for Reversing Diabetes. For more information (and delicious recipes) visit: www.pcrm.org



Makes 10 waffles (allow 2 per person)
Soaking time: Overnight
Preparation time: 5 minutes
Cooking time: 8 minutes per batch in your waffle maker

Cook’s tip: Make ahead and freeze
As they take a bit longer than ordinary waffles, cook ahead, cool and freeze in an airtight container. Reheat in a toaster and top with chilli or creamed vegetables.

½ cup dried cannellini, white kidney or great northern beans
2¼ cups water
1¾ cups old-fashioned oats (or brown rice flakes or quinoa flakes for gluten free waffles)
2 tablespoons sugar or 1 tablespoon agave nectar
¾ tablespoon whole flaxseed
1 tablespoon baking powder
1½ teaspoons vanilla extract
1 teaspoon salt

1. The night before, place the beans in a large bowl and cover generously with water. Refrigerate overnight.
2. In the morning, drain the beans discarding the soaking water. Place in a blender with 2¼ cups fresh water and the oats, nectar, flaxseed, baking powder, vanilla and salt. Blend until smooth, light and foamy. Set aside and preheat a non-stick waffle iron.
3. Pour 1/3 cup of batter onto the hot waffle iron for each 10-cm (4-inch) waffle, close the iron and cook for at least 8 minutes. If the iron is hard to open, let the waffle cook for another minute or two.
4. Repeat with the remaining batter, blending briefly before pouring each waffle. If the batter thickens while standing, add just enough water to return it to its original consistency. The waffles should be golden brown and crisp. Serve immediately with your favourite toppings.

Nutrition analysis 2 waffles (without topping)
Energy 823/196 kJ/ Cal; 3 g fat (no saturated fat); 10 g protein; 35 g carbohydrate; 6 g fibre

Your Success Stories

‘What a relief to finally understand why a little butter and sugar actually won’t kill you.’ – Jane
‘For reasons unknown, my metabolism seemed to change and I put on an extra 15 kilos over 12 months when I turned 35 – without changing my eating habits. I trudged off to the nutritionist - had my hormones, thyroid, blood sugar, everything tested, but nothing was obviously amiss. So it was decided that I was an over-eater (which I knew was not the case-more like an occasional binge-potato-chip-eater - sound familiar?) and put on a strict calorie counted, portion weighed and measured diet. Apart from regularly almost fainting from the constant and gnawing hunger on this diet, I only lost 4 kilos in 6 months. The nutritionist got angry and said that I must be eating on the side and lying about my calorie intake, so needless to say I didn’t visit that person again!

Then while surfing the web, I discovered the whole low GI thing. I suffer from a number of food allergies as well and had always joked with friends that I was allergic to the 20th century! Now that I have started the GI way of eating, I discover that this is pretty true. Much ‘modern’ food, (read ‘processed’ food) has a high GI. So after studying the GI, and cutting out most processed food, anything that even slightly resembles potatoes and a number of other high GI foodstuffs, I have lost 7 kilos in 30 days with no effort at all. I eat whenever I’m hungry with naturally much smaller amounts because real food is so much more filling. I always had the feeling that my weight gains and fluctuations were linked to what I ate, not the quantity, and the low GI way of eating has helped me understand just how that works within me. I was a potato-high-carb junkie.

I am just back from a two-week exotic holiday where I paid 50 per cent attention to what I ate (still avoiding those spuds!) and I didn’t put on a single ounce, while still enjoying all the local delicacies. Now into my second month, I have just got the exercise bike up and will help myself even more by getting out of my modern sedentary style of life with time on the pedals every day.

My personal understanding is that basically, the low GI diet brings us back to a culinary point in our evolution that our bodies can still cope with. And what a relief to finally understand why a little butter and sugar actually won’t kill you ... it’s more likely the white bread and cookies that will be your real downfall! But no longer mine!’



‘I am in my mid-seventies, and feel renewed.’ – Karl
‘As a physician I closely followed my blood chemistries and weight. At retirement my BMI was 26.5, body fat 25%, total cholesterol = 170, LDL/HDL = 2.5:1, triglycerides = 160, and HgbA1C = 6.3 - 6.6. After having a single stent placed in the LAD coronary artery, I became motivated to take control of those factors within my control. I discovered your website and obtained the recommended books and literature. After 18 months of maintaining a diet with a GI below 55, a GL at or below 80, limiting saturated fats, and consistently exercising with an output of 500 Kcal in each of two sessions a day, I have achieved an amazing improvement in wellbeing and energy. And I have the following bonus chemically. Body fat 17–18 per cent with lean weight gain of several pounds and a total weight loss of 25 pounds; HgbA1C = 5.6, total cholesterol = 115, LDL/HDL = 1:1, triglycerides = 60, and BMI = 24-25 (lean weight gain skews the BMI, and ageing reduced my height by 1.5 inches). Chemistries are important, but the most impressive is the activity level and sense of wellbeing. I am in my mid-seventies, and feel renewed. Thank you.’

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?

The Don’t Go Hungry Diet
By Dr Amanda Sainsbury-Salis

This book is about how you can work with your body to lose weight and keep it off. It’s not another diet book, in fact you can read it along with your favourite diet book be it a low GI diet, high protein or low carb. It’s by a molecular scientist who actually knows what it feels like to be fat. In her frank introduction to this book, Dr Amanda Sainsbury-Salis describes her own moment of truth: ‘After six years of dieting, I’d gained 40 kilos. I’d dieted myself fat.’ This was the moment she decided to use her scientific training as a biochemist to find a way to lose weight for good. For herself. And for everyone else in the same boat. The strategies she suggests in this book (and there are lots of them) worked for her. She lost 24 kilos in 2 years and 4 more kilos over the next 4 years. She has maintained this weight loss for 9 years. These strategies have also worked for her husband, many of her friends and hundreds of her clients.


Dr Amanda Sainsbury-Salis

During her research she discovered that the real enemy is a basic physiological phenomenon. Losing weight triggers a cascade of reactions in your body that makes it hard first to keep losing weight, and secondly to keep it off (sound familiar?). She calls this the Famine Reaction. It’s the mechanism that’s helped the human race survive famine and food shortages for millions of years. How to counteract it? That’s what this book is about. To tune into your body signals eat:

• A large variety of whole (minimally processed) foods.
• Mainly vegetables and fruits, the greater the variety the better.
• Just enough to satisfy your physical hunger (ad libitum) and not stay hungry or overeat.

Guide to Farmers’ Markets Australia and New Zealand 2007
Published by RMW Classic Publications
Low GI eating means eating around 2–3 serves of fruit and at least 5 serves of vegetables a day. To many people, increasing their intake of fruit and veggies seems a tall order. Here’s a tip – try tempting your tastebuds with truly fresh, seasonal fruit and vegetables. You will not only taste the difference but get to talk to the person who grew the carrots, tomatoes, peaches or plums. Come Saturday or Sunday mornings in showgrounds, parking lots and town squares, check out your local farmers’ market with all the fun of the fair plus the best possible spin off – healthier eating for you and your family. This handy glove box guide (RRP $19.95) covers 80 markets in Australia and 20 in New Zealand.


Photo: Jan Powers Farmers’ Markets – www.janpower.com

Farmers’ markets have really taken off around the world and are the Number One tourist attraction in many areas. Produce can vary from stall to stall, so it’s always worth doing the rounds before you buy. Here are some websites to help you find one near you.

• Australia: www.farmersmarkets.org.au
• Canada: marketplace.chef2chef.net
• New Zealand: www.farmersmarket.org.nz
• UK: www.farmersmarkets.net
• USA: www.localharvest.org & www.ams.usda.gov

Feedback—Your FAQs Answered

I notice that the GI for oatmeal varies. How can I find oatmeal with the lower GI?
The most recent tests using the standardised method in healthy volunteers show that oatmeal porridge made from traditional, old-fashioned or raw rolled oats has a GI of around 58. If you use steel cut oats the GI is even lower, 52. Porridge made from instant, quick or minute oats has a GI of 82. Particle size matters (see December 2006 Food for Thought). The rule of thumb is to select minimally processed oats that still have the husk. They tend to be more yellow-brown in colour. And although they may take a little longer to cook, the flavour is great and the GI is low. You can also use them to make your own muesli or add them to your other recipes and baking to reduce the GI.



Does slow cooking raise the GI of a dish?
The point of slow cooking (not over cooking) at a low temperature is to gently tenderise tougher protein ingredients like cheaper cuts of meat or chicken, which don’t have a GI. This tagine from The Low GI Diet Cookbook takes around an hour to cook and it has a low GI because it also contains low GI vegetables and dried fruit. Other ingredients that take time to cook such as legumes (pulses) are GI tested after they have been cooked (nearly an hour) and that’s the GI value given in the Shopper’s Guide to GI Values and on www.glycemicindex.com. The same goes for wholegrains like pearl barley. However it’s important not to overcook pasta. It’s al dente pasta that has a low GI. Overcooking boosts the GI.

Does it matter what flower my honey comes from?
It does seem to make a difference where the bees have been buzzing. We know from research in Australia that honeys from the blossoms of specific nectar sources have a low GI. This includes iron bark honey (GI 48), stringy bark honey (GI 44), and yellow box honey (GI 35) and they have been termed ‘pure floral honey’ to differentiate them from honeys blended from a variety of nectar sources (‘commercial mixes’). These tend to have a medium GI (64). The difference in GI seems to be due to their sugar content and physical form. You can read the research report here (PDF 150 kb).



I have some questions about The Low GI Diet. On pages 80, 81 of the Australian edition should Dave's salmon read (4) and not (2), and why (6) vegetables and (3) fruit and not (5) and (2)? Also, do you have an easy way to relate the recipes to daily allowances and categories?

‘I think you are referring to the 2 fat serves in the evening meal and suggesting that this should read 4. I believe 2 is correct but can see how you may be confused,’ says author Kaye Foster-Powell. ‘The main source of fat in this meal is the olive oil dressing – 2 tablespoons of dressing is specified. We assume that the dressing is 50% fat and 50% vinegar so the dressing supplies 1 tablespoon or 20 ml of oil which is equivalent to 2 x 10 ml fat serves. The 6 vegetable and 3 fruit serves in Dave’s day reflects his higher energy intake. I can see that the text at the bottom of page 72 which states “Whatever your energy level, everyone needs to eat 5 serves of vegetables and 2 serves of fruit ...” is misleading in this regard and would more correctly be worded “…everyone needs to eat at least 5 serves of vegetables and 2 serves of fruit”.


Kaye Foster-Powell

I can’t say there is an easy way of relating the recipes to the daily allowances and food categories but I would look at the main ingredients and work from there. For example, Breakfast on the GO is basically milk and fruit. I’d count it as one serve of fruit and one of protein. Fruity Porridge Oats is fruit, oats, milk – probably 2 fruit serves, ½ carb serve and ½ a milk serve. Flipping ahead to Thai-style Tofu and Noodle Soup, basically I have noodles, tofu and vegetables. I can never get too many vegetables, so I don’t worry with calculating that. I get a bit under 100 g of tofu per serve, so that’s 1 protein serve and I get barely 1 carb serve in the 21 g of carbohydrate per serve.’

GI Values Update

Low GI sugar
If you have a sweet tooth, the good news is that biotech company Horizon Science has developed the world’s first totally natural low GI sugar (GI 51). The bad news is that it won’t be on a supermarket shelf near you until late 2008. We’ll keep you posted on the launch date along with the brand names it will be sold under worldwide, whether it will carry a GI symbol along with a special low GI recipe or two. We haven’t seen it or tasted it ourselves yet, but Dr David Kannar, chief scientific officer at Horizon tells us that: ‘It’s a honey-coloured, crystalline sugar that’s just as sweet as standard table sugar (sucrose) but with a slightly golden syrup flavour. In fact in blind taste tests so far the taste of the new low GI sugar was preferred over white sugar.’ As for using it in your favorite recipes, ‘tablespoon for tablespoon, you can use this low GI sugar in your cooking because it has the same bulk and texture as normal sugar,’ he said. ‘Think of it as an under-refined sugar that retains a lot of the organic nutrients from parts of sugar cane that traditionally have been discarded as waste during processing.’


Sugar Cane

Convenience meals for the US and Canada
Increasingly consumers want their grocery choices to deliver convenience, taste and health benefits. The new US and Canadian edition of The Shopper’s Guide to GI Values 2007 includes the latest GI values of 14 President’s Choice Blue Menu meals and 12 NutriSystem prepared and convenience meals along with serves sizes, available carbs and glycemic load. There’s plenty of choice for low GI meals in minutes all clinically tested by GI Labs in Toronto. It’s encouraging to see companies providing lower GI, lower fat, portion-controlled convenience foods for people with no time to cook. And it’s even more encouraging to see them invest in GI testing and making that information available to consumers in this handy, pocket-sized Shopper’s Guide. Pick up a copy from your local bookshop or Amazon to check out the values.



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

GI Symbol NewsWendy’s Chocollo
Wendy’s Chocollo is 99% fat free chocolate ice cream with Vinlife® – a natural source of anti-oxidants made from grapes. Each serve contains the equivalent antioxidants found in a serve of grapes.



Wendy’s Chocollo in a cup (GI 24)
Wendy’s Chocollo shake (GI 21)
Wendy’s Chocollo + cake cone (GI 44)
Wendy’s Chocollo + waffle cone (GI 55)

Where can I get more information on the GI symbol program?
The GI symbol on a food is a guarantee that the stated GI value is reliable and that the food is a healthy choice in its food group. To earn certification, foods that carry the symbol must be a good source of carbohydrate and meet a host of other nutrient criteria including kilojoules (calories), total and saturated fat, sodium (salt), and where appropriate, dietary fibre and calcium. The GI Symbol Program is a public health initiative run by Glycemic Index Limited, a non-profit company whose members are the University of Sydney, Diabetes Australia and the Juvenile Diabetes Research Foundation.

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

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GI News—January 2007

In This Issue:

• Food For Thought
  —A new year, new resolutions, a new diet, a new you
  
• GI News Briefs
  —Go nuts for almonds and reduce your blood glucose
  —Even more reasons to eat those low GI oats
  —Does sugar cause diabetes?
  
• Low GI Food of the Month
  —Soybeans
  —Roasted soy nuts
  
• Low GI Recipes of the Month
  —Vietnamese pork stir-fry
  —GI Express: Gold & green fruit salad
  —GI Solo: Middle East roll up
  
• Success Story
  —‘My life changed for the better when my dad showed me a list of foods with GI values and explained to me why it works.’ – Hannah
  
• What's New?
  —Dr Neal Barnard’s Program for Reversing Diabetes
  —The New Glucose Revolution: 3rd US and Canadian edition fully revised and updated
  
• Feedback—Your FAQs Answered

1. I am vegetarian and two of my favourite foods – mushrooms and tofu – don't appear in the listings. Can you help?
2. I have been put on a GI diet but am underweight and need to put on at least 5 kilos. I know it is used for reducing weight, but will it help me put on some pounds?
3. I have PCOS and I know it is genetic. Is there any way I can prevent my baby girl from getting it?
4. What role should the GI play in an athlete’s choice of foods after high exertion?
5. Dr Perricone says that one should stay away from high GI foods because they age people. Is this true?
6. Can you give me a list of acceptable low GI fruits. And should one stay away from watermelon and pineapple?

• GI Values Update
  —Where can I get more information on GI testing?
  —Where can I get more information on the GI Symbol Program?
  

A new year, a new look

We have redesigned GI News to make it easier to read, to access past issues, search for information, print articles of interest or recipes that you'd like to prepare, and to link up with sites of interest. But although the look may have changed, just about everything else stays the same. You can still post your comments on our stories and news briefs or send your questions to the GI Group in the usual way.

We wish you all the best for a happy and healthy 2007 and look forward to hearing from you in the months to come.

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

Food for Thought

A new year, new resolutions, a new diet, a new you

As you loosen your belt and renew your vows to cut back on second helpings, dispense with desserts, forego chocolate and hot chips and sign up at the gym, keep in mind that it’s better to be a full-time healthy eater, than a part-time ‘loser.’ Indeed, the biggest loser in the fastest time is possibly destined for the biggest weight regain.



From high protein to low-fat, from eating right for your type to eating like a caveman, any calorie deficit (burning more calories than you eat) diet can help you lose weight. But the real name of the game is maintaining that weight loss for your long-term health and wellbeing including reducing your risk of heart disease and diabetes. It’s not a competition to be the biggest loser in the shortest time. It’s the challenge of converting your old eating and lifestyle patterns into new and healthy ones you can happily live with for a lifetime.

Don’t be tempted to measure success by the number of dress sizes dropped or belt notches tightened in just 3 months. It’s a real achievement to lose 5% of your initial weight in whatever time it takes. And the real success is preventing weight regain by sticking to your healthier lifestyle.

If you do want to lose a bit more weight, take the pressure off for 3 months before you restrict calories again. This will give your body time to adjust to its new engine size. And it will give you practice in learning to listen to your body’s natural signals for feeling hungry and feeling full just as babies and toddlers do. An alternating weight loss/weight maintenance pattern like this will help you become a successful full-time weight maintainer.

Of course, in theory preventing weight regain should be a lot easier than losing weight. But if anything, it is the most critical stage of all. Here’s why regaining weight after you have been on a diet is all too easy. For starters your body fights back. Food-seeking behaviour is wired into our brains to make sure we survive when our energy intake is low. So, despite your good intentions, those hormones fly into action to stimulate your appetite and encourage excessive food intake. But your body is a smaller engine at your new weight and it needs less fuel to run. And if you lost weight rapidly and without exercising, then chances are you also lost excessive amounts of muscle, making your engine size even smaller.

Another reason why it can be so hard to maintain weight loss is that your resting metabolic rate (RMR) has dropped so your energy expenditure declines by as much as 10%. This is how nature helps animals adapt to the environment in which they live. If food is scarce, the body reduces engine revs so it can get by with less fuel.

To lose weight and keep it off, the bottom line is that you need to remain focused on eating well and exercising regularly. The 10 golden rules of preventing weight regain are:

1. Never skip meals (or you will slow your metabolic rate).
2. Eat a good breakfast.
3. Eat at least three times a day (but listen to your appetite and eat accordingly.
4. Limit television to less than 12 hours per week.
5. Choose low GI carbs at every meal.
6. Eat lean protein sources at every meal.
7. Don’t skimp on the fats – just choose healthy ones.
8. Eat two serves of fruit and five serves of vegetables every day.
9. Schedule (put it in your diary if you have to) moderate physical activity for 30–60 minutes on six days out of seven.
10. On the seventh day, relax and enjoy.
    

– Source: The Low GI Diet Revolution (Marlowe & Company); published as The Low GI Diet in ANZ (Hachette Livre ) and the UK (Hodder Mobius)

GI News Briefs

Go nuts for almonds and reduce your blood glucose
Eating a fistful (2 oz/60 g) of almonds (the natural ones not the salted roasted, or sugar coated ones), significantly reduced those white bread blood glucose spikes according to a new study published in The Journal of Nutrition. Co-author Dr Cyril Kendall from the University of Toronto says: ‘Almonds have already been found to reduce LDL cholesterol levels and contain a variety of important nutrients. This new research shows that incorporating almonds in the diet may help in the management of blood glucose levels and the onset of such illnesses as diabetes, while promoting a healthy heart.’



The small study looked at the effects of five meals eaten on five different occasions by 15 healthy young men and women. They ate the control meal (white bread) twice and then the three test meals – 60 g raw unblanched almonds with white bread, Uncle Ben’s parboiled converted rice and instant mashed potatoes. The latter two were balanced for fat, protein and total energy with the almond meal with butter and cheese. After each meal, the volunteers had their blood drawn to check glucose, insulin and oxidative stress levels.

The GI values of the almond and white bread (55) and parboiled rice (38) meals were significantly less than the mashed potato meal (94) and this difference was clearly reflected in the significantly smaller rises in the volunteers’ blood glucose levels after eating the almond and rice meals. What this shows is that eating almonds ‘can have a significant impact in blunting the glycemic and insulin responses of the body when fed with a carbohydrate (bread in this case) meal,’ said Kendall

And there’s more. The researchers found less oxidative damage after the volunteers ate the almond meal and suggest that including antioxidant-rich almonds in a low GI diet may reduce the risk of heart disease and diabetes through mechanisms beyond their impact on blood sugar levels.
– The Journal of Nutrition, December 1 2006

GI Group: So, what’s so special about almonds?
These tasty tidbits pack a nutritional punch. They are rich in protein, calcium, vitamin E and arginine (an amino acid that helps to keep your blood flowing smoothly). They also contain good amounts of fibre, iron and zinc. They contain relatively little carbohydrate, so don’t have a GI value. Although they are high in fat, it’s largely the heart healthy poly and monounsaturated types. Studies have shown that almond skins contain some 30 different antioxidant compounds. So buy the whole natural ones with the skin on and enjoy a handful for a snack or add them in your cooking. Here are 10 tips on how to get more from dietitian Nicole Senior from her forthcoming book (with home economist Veronica Cuskelly), Eat to Beat Cholesterol (to be published in March 2007):

• Add slivered or chopped almonds to muesli.
• Top fruit and yoghurt, fruit puddings and parfaits with slivered or chopped almonds.
• Snack on raw unblanched almonds an almond/dried apricot combo.
• Add roasted almonds to a chicken and vegetable stir-fry.
• Toss slivered almonds through steamed or microwaved carrots, beans or broccoli.
• Add chopped roasted almonds to rice, noodle and couscous dishes.
• Stir whole raw almonds into a four bean mix, herb, tomato and asparagus salad.
• Toast flaked almonds and sprinkle on baked fish.
• Add almond meal to meat loaf, meat balls, burger patties and fish cakes or substitute some flour with almond meal in baking.
• Bake apples or pears with a filling of chopped almonds and mixed dried fruit.
  
  

Even more reasons to eat those low GI oats
Beta-glucan is a polysaccharide (sugar) derived from foods like oats and barley that’s recognised for its ability to lower blood cholesterol levels. New research published in the European Journal of Clinical Nutrition reveals even more beta-glucan benefits, for carbohydrate metabolism and blood pressure. Ninety-seven men and women (average age 60, average BMI 32.4) were randomly assigned to eat oat beta-glucan or control foods (with maltodextrin) for 12 weeks in a double-blind, controlled trial.


Photo: Ian Hofstetter

The researchers found that peak insulin levels after meals decreased for the beta-glucan group but not the control group. Similarly, blood pressure was also lowered in obese participants.
– European Journal of Clinical Nutrition advance online publication 6 December 2006; doi: 10.1038/sj.ejcn.1602562

Does sugar cause diabetes?
No. There is absolute consensus that sugar in food does not cause diabetes, and there has been for some time. And if we are to deal with the increasing rates of diabetes worldwide, it’s essential to deal with the real risk factors. Type 1 diabetes is an autoimmune condition triggered by unknown environmental factors, such as viruses. Type 2 diabetes is strongly inherited, but lifestyle factors such as lack of exercise, central obesity and being overweight, increase the risk of developing it. In the past, when the diabetes diets prohibited sugar, many people (including health professionals) joined the dots and drew the conclusion that simple sugars were the villain of the piece and responsible for high blood glucose levels. We now know that’s not true – research at Harvard University has shown that it’s high GI diets (not high sugar intake) that increase blood glucose levels and the risk of developing both type 2 diabetes and heart disease. But it’s hard to change minds, let alone ‘popular opinion’. A recent study may help.



In the December issue of Diabetes, Steven Hunter and colleagues from the Royal Victoria Hospital, Belfast, report that a high sucrose intake as part of a weight maintaining diet had no detrimental effect on insulin sensitivity or glycemic profiles in healthy people without diabetes. In the small randomised, cross-over trial, 13 healthy young men ate either a high sugar (200 grams per day) or ‘average’ sugar (80 grams per day) diet for six weeks. They then had a ‘wash out’ period for 4 weeks before crossing over to the other diet. The results showed no significant differences in insulin resistance, or weight gain on either group, nor differences in glucose uptake or glucose production. Finally, there were no adverse changes in the elasticity of the arteries or the men's glycemic profiles on either diet.
– Diabetes, Dec 1, 2006; 55 (12)

GI Group: Notwithstanding this finding, empty calories whatever the source, sugar, starch, fat, or alcohol won’t keep your body operating optimally. ‘Moderation in all things’ is one of those sayings that has withstood the test of time for obvious reasons. You can enjoy refined sugar in moderation – that’s about 40–50 grams a day – an amount that most people consume without thinking about it, and somewhat less than the ‘average’ 80 grams in the trial described above. Try to include sweetened foods that provide more than just kilojoules – dairy foods, breakfast cereals, porridge with brown sugar, jam on whole grain toast etc. Most diabetes organisations all around the world no longer advise strict avoidance of refined sugar or sugary foods. This is one of the happy spin-offs from research on the GI – recognition that both sugary foods and starchy foods raise your blood glucose. Furthermore, scores of studies indicate that moderate amounts of sugar in diabetic diets (for example 30–50 grams or 6–10 teaspoons) does not result in either poor control or weight gain. So cut the guilt trip and allow yourself the pleasure of sweetness.

Low GI Food of the Month

Soybeans
Did you know that legumes are the only food group associated with longevity? Accredited Practising Dietitian Sue Radd says that ‘what is truly remarkable is that all the longest living societies are into some sort of bean, whereas the chronically ill in Western countries often don't even know what a legume looks like!’ Soybeans (GI 14 canned; GI 18 home cooked) and soy products are the nutritional powerhouse of the legume family. They come in various colours, shapes and sizes; are used to make miso, tofu, soy drinks and tempeh; have been a staple part of Asian diets for thousands of years; and are an excellent source of protein. They’re also rich in fibre, iron, zinc and vitamin B. Soybeans are lower in carbohydrate and higher in fat than other legumes, but the majority of the fat is polyunsaturated. They are a rich source of phytochemicals, especially phytoestrogens, and have been linked with improvements in blood cholesterol levels, relief from menopausal symptoms and lower rates of cancer in many studies. Soak dry soybeans overnight in plenty of water and use them to make soups, stews and casseroles, or mash them when cooked and use in burgers or as a base for dips.



Green soybeans also called edamame (not GI tested as yet) are fresh, bright green soybeans in their pod. You can buy them fresh or frozen from Asian produce stores. You can serve them at home as a side dish or toss into a pasta, risotto or stir fry. Sue Radd, an authority on phytoestrogens, has many wonderful soybean (and soy product) recipes in her book Eat to Live, which she co-authored with Prof. Kenneth Setchell from the Cincinnati Children’s Hospital Medical Centre and the University of Cincinnati. To order, check out Sue’s website: www.sueradd.com. Here are her irresistible Roasted Soy Nuts – the perfect snack (a small handful will stay the pangs) or addition to salads.

Roasted soy nuts
Makes 3 cups

2 cups soybeans
1 teaspoon soybean or canola oil
1 teaspoon ground sweet paprika
½ teaspoon ground cumin
½ teaspoon ground coriander (cilantro)
pinch salt, optional
pinch hot ground chilli, optional

• Cover the soybeans with plenty of water and soak overnight.
• Preheat the oven to 180ºC (350ºF). Drain soybeans and spread out on two non-stick oven trays. Roast in the oven for about 45 minutes, stirring occasionally, until the soybeans are golden brown. Remove from the oven and place in a mixing bowl.
• Heat the oil and drizzle over the soybeans. Mix well so that each soybean is coated. Sprinkle the soybeans with the ground spices, mixing well. Adjust to taste with salt and chilli. Serve immediately or store in an airtight container for later use.

Nutritional analysis per serving (¼ cup)
Energy 538 kJ/128 Cal; 6 g fat (includes saturated fat 1 g); 3 g fibre; 11 g protein; 9 g carbohydrate; low GI

Low GI Recipes of the Month

Vietnamese pork stir-fry
This gluten-free recipe comes from dietitian Sue Shepherd’s new book, Two Irresistible for the Irritable. The recipes aren’t specifically designed to be low GI, but many will be, so there’s plenty to tempt anyone on a gluten-free diet with in this book where every recipe is photographed. Sue is an Accredited Practising Dietitian who also has coeliac disease. She has taken a leading role in Australia in the dietary management of coeliac disease and irritable bowel syndrome and is in demand as a speaker internationally. She is completing her PhD in the dietary management of coeliac disease, irritable bowel syndrome and fructose malabsorption. Check out Sue’s website for more information or to order her books: www.coeliac.com.au



Serves 4
Marinating time: 3 hours
Cooking time: 10 minutes

500 g pork leg strips
1 tablespoon fish sauce
2 tablespoons fresh lime juice
2 teaspoons brown sugar
1½ tablespoons grated fresh ginger
2 fresh chillies, deseeded and finely chopped
1 clove garlic crushed
3 tablespoons sesame oil
1 red capsicum (pepper), deseeded and cut into strips
2 cups snowpeas (mangetout), trimmed
2 sticks celery, sliced
1 tablespoon gluten-free cornflour
1 cup (250 ml) gluten-free vegetable stock
2 tablespoons finely chopped Vietnamese mint
½ cup chopped fresh coriander (cilantro)

To serve
Steamed rice noodles or low GI rice

1. Place pork strips, fish sauce, lime juice, brown sugar, ginger, chillies and garlic in a bowl. Toss well to combine and set aside, covered, in the refrigerator to marinate for 3 hours.
2. Heat 1 tablespoon of oil in a large wok or frypan over high heat. Add half the pork strips and stir fry for 2 minutes until browned and just cooked through. Remove the pork from the pan, set aside on a plate. Repeat cooking the remaining pork in 1 tablespoon of oil.
3. Heat the remaining tablespoon oil in the wok, add the capsicum, snow peas and celery and stir fry over high heat for 2 minutes.
4. In a small bowl, mix the cornflour together with a little vegetable stock to form a paste. Gradually add the remaining vegetable stock until well blended. Pour over the vegetables, heating on high until thickened.
5. Add the pork strips, coriander and mint, stir for 30 seconds until heated through and serve with steamed rice or rice noodles.
   
   

Nutritional analysis per serving (pork stir fry only)
Energy 1407 kJ/335 Cal; 17 g fat (includes saturated fat 3 g); 4 g fibre; 31 g protein; 9 g carbohydrate

GI Solo: Gold & green fruit salad
This fresh fruit salad with its gingery tang is literally made in minutes. It is a great way to start the day with zing, or end a meal with a clean, fruity finish. The GI is likely to just fall over the line from low to moderate even though both the ginger and kiwi fruit have low GI values. If you are a ginger lover, check out September 2006 GI News, as we reported on the GI values of a number of Buderim Ginger products. To order online or find your nearest stockist (they export to 17 countries) here’s the link: www.buderimginger.com



Serves 4 (small portions)

6 kiwi fruit, peeled and cut into chunks
50 g (1¾ oz) Buderim Ginger Sucrose-free ginger, sliced thickly
1 cup fresh pineapple chunks, juice reserved
2 passionfruit
1 tablespoon Buderim Ginger Refresher or honey
sprigs of mint to garnish

• Put the prepared fruit into a bowl. Sweeten the pineapple juice with the Ginger Refresher or honey and pour over the fruit. Serve in individual tall glasses garnished with mint sprigs.

Nutritional analysis per serving
Energy 684 kJ/163 Cal; negligible fat; 6 g fibre; 2 g protein; 34 g carbohydrate

GI Solo: Middle East roll up
A great way to add to your vegetable intake – and delicious as is or very lightly toasted in a sandwich press. When made the traditional Mexican way, tortillas have low GI values and a corn tortilla is a good alternative to bread if you are gluten intolerant. Even using pita bread or a flat or mountain bread wrap, this recipe is likely to have a low GI because of the hummus (GI 6). Recipe reproduced from The Pea & Lentil Cookbook with permission from the USA Dry Pea and Lentil Council.

Serves 1

• Spread ¼ cup hummus to within 2.5 cm (1 inch) of the edge of a 30 cm (10 inch) tortilla. Scatter over the hummus, off centre of the tortilla, ½ cup finely chopped broccoli, 1/3 cup shredded red cabbage, and 1/3 cup sliced mushrooms. Fold the edge of the tortilla over the vegetables, then turn in envelope style and roll up.

Tortillas

Nutritional analysis per serving
Energy 1515 kJ/361 Cal; 11 g fat (includes saturated fat 1 g); 8 g fibre; 13 g protein; 53 g carbohydrate

Your Success Stories

‘My life changed for the better when my dad showed me a list of foods with GI values and explained to me why it worked’
– Hannah
‘After years of being lethargic and having my weight yo-yo and trying numerous ways to cope with those issues I discovered the wonderful glycemic index, which has been my saviour. Prior to my learning about the GI, I watched and followed my parents try all sorts of diets. We cut out carbs, increased protein, followed points, fasted and ate things at certain times of the day. Nothing seemed to work to get our weights down and to increase our energy. I went to the doctor at age 20, am now 26, believing that I was diabetic and was diagnosed with hypoglycemia. I wasn’t really told what to eat by the doctor except that I should eat between meals. For many years I snacked but remained overweight and lethargic especially after meals. I would call this my carbo-coma. Due to this, my work performance suffered as did my home life as all I wanted to do was sleep. At work I would literally fall asleep with my hands on the keyboard and would have to pump myself with coffee to stay awake.



My life changed for the better when my dad showed me a list of foods with GI values and explained to me why it worked. I thought I might as well give it a try, since I had tried everything else. I love a wide variety of foods and didn’t feel like this way of eating would prevent me from eating what I loved most – good food. When I started eating low GI foods I wasn’t exercising much but within a few weeks I was noticing that I was losing weight, not to mention that I wasn’t falling in to my ‘carbo-coma’ in the afternoon after lunch. I didn’t need to snack as often either. I was hooked.’

Inspire others. Share your GI story.



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

Books, DVDs, Websites: What’s New?

Dr Neal Barnard’s Program for Reversing Diabetes
By Neal D. Barnard MD – Rodale Books


Dr Neal Barnard

So, what does it mean to reverse diabetes? ‘Rethinking the foods you eat’ says Dr Neal Barnard (physician, clinical researcher, and adjunct associate professor of medicine at the George Washington University School of Medicine). ‘Most people with type 2 diabetes find themselves on a road leading toward gradually increasing weight, slowly rising blood glucose, higher doses of medications and worsening complications.’ It doesn’t have to be that way he says. His research findings, which have been published in peer-reviewed journals (see GI News September 2006), show that people with diabetes can reverse this trend. His vegan program is an aggressive nutritional one, but absolutely achievable as the results clearly show. There are three key guidelines:

• Set animal products aside.
• Keep vegetable oils to a minimum.
• Favour foods with a low GI.

According to Barnard, you’ll find that the side effects are good ones: weight loss, lower cholesterol levels, lower blood pressure, and increased energy. The book sets out his research findings, explains the program he has devised and includes menus and recipes by Bryanna Clark Grogan.
For more information on cholesterol, nutrition, meal planning and recipes visit: www.pcrm.org



To be published in the UK in February as The Reverse Diabetes Diet by Rodale International.

The New Glucose Revolution – 3rd US and Canadian edition, fully revised and updated.
By Jennie Brand-Miller PhD, Tom Wolever MD PhD, Kaye Foster-Powell M. Nutr & Dietetics, and Stephen Colaguiri MD



This book by the world’s foremost authorities on the glycemic index remains the definitive introduction to and an essential source of new information for anyone wanting to understand the science behind the GI, the health benefits of low GI carbs and how to ‘make the switch’ to low GI eating. This fully revised 3rd US and Canadian edition includes findings from the latest research on GI and weight loss, diabetes, cardiovascular disease and the metabolic syndrome. There are also new chapters on managing PCOS with low GI eating and on vegetarian low GI eating, tables of GI values for more than 500 popular foods, recipes, and answers to nearly 50 of the most frequently asked questions about the GI.

Feedback—Your FAQs Answered

I am vegetarian and two of my favourite foods – mushrooms and tofu – don't appear in the listings. Can you help?
Mushrooms have so little carbohydrate, the GI can’t be measured. And despite being derived from soybeans, tofu in fact is a protein-rich food with negligible carbs so again the GI isn’t relevant. Eat them to your heart’s content. You may also like to update your bookshelf with a copy of The Low GI Vegetarian Cookbook (by Jennie Brand-Miller, Kaye Foster-Powell and Kate Marsh with Philippa Sandall) et al. It features numerous recipes with tofu and mushrooms (like the one shown below) and shows you how to combine the basics of a healthy vegetarian or vegan diet with the benefits of low GI carbs. You’ll find it in all major bookstores or from Amazon. And to keep up with the latest GI values on a regular basis (for free), check out the University of Sydney GI database at www.glycemicindex.com.


photo: Ian Hofstetter

I have been put on a GI diet but am underweight and need to put on at least 5 kg. I know it is used for reducing weight, but will it help me put on some pounds?
Dietitian Kaye Foster-Powell says: ‘A low GI diet is healthy for you whatever your weight and a higher calorie version could be developed for you to facilitate weight gain. My only reservation is that you may find it difficult to consume the larger quantity of food that would be necessary to increase the calorie value of the diet. It depends on the reason why you are underweight. Have you been sick, do you exercise a lot, lost your appetite or is it simply in your genes? If being underweight is the problem, you have to look at the cause and then explore options to find the best way to address it.’

I have PCOS and know it is genetic. Is there any way I can prevent my baby girl from getting it?
‘This question is a difficult one to answer,’ says dietitian Kate Marsh, author of The Low GI Guide to Managing PCOS and Living Well with PCOS, ‘as there are no specific guidelines for preventing PCOS. We do know that it is genetic and therefore the best thing to do is to eat a healthy diet and be active as a family and hopefully she will adopt these good habits as she grows!


Kate Marsh

Current research suggests that diets low in saturated fat and high in fibre are associated with a lower risk of diabetes as are diets with more wholegrains and a lower GI. Since the underlying problem in both type 2 diabetes and PCOS (in most cases) is insulin resistance, these findings are also relevant to women with PCOS. We also know that exercising regularly protects against diabetes and improves insulin sensitivity. And of course, a combination of healthy eating and regular physical activity helps with weight management, which also helps with insulin sensitivity. Ensuring your daughter has a healthy rate of weight gain as she grows (not too much or too little) may also help in reducing her risks of health problems including PCOS.

So, the best advice we can give right now is for you to encourage your daughter as she grows to eat a good variety of fruits, vegetables and wholegrains, lean protein foods and dairy products (low fat varieties are not recommended for children under 2 years of age) or alternatives. Highly processed carbohydrate foods and those high in saturated fat and sugar with a poor nutritional value (e.g. sweet biscuits, pastries, chips, lollies and soft drinks) are best kept for occasional treats rather than everyday choices. If you need some more specific advice, make an appointment to talk with a Registered Dietitian (RD) who has experience in PCOS to help you developing a healthy eating plan for her.’

What role should the GI play in an athlete's choice of foods to replenish glycogen storage in their muscles after high exertion?
Dr Emma Stevenson, lecturer in sport and exercise nutrition at Northumbria University in Newcastle Upon Tyne says: ‘Recovery after exercise poses an important challenge to athletes.



The depletion of muscle glycogen stores through periods of high exertion or prolonged endurance exercise provides a strong drive for its own resynthesis. However, carb intake is vital to maximise glycogen resynthesis during the post-exercise period. Muscle glycogen resynthesis is facilitated by both insulin and a rapid supply of glucose. This is why we recommend that athletes consume high GI carbs in the early recovery phase to enhance re-fuelling – approximately 50–100 grams of high GI carbs as a sports drink or snack within the first 30 minutes after exercise. If the recovery time between exercise sessions is longer than 4 hours, the GI of the carbs is less important. Research has shown that endurance capacity during prolonged running was improved and performance in high intensity intermittent running was not effected 24 hours after a low GI recovery diet was consumed compared to when a high GI diet was consumed. So what’s the take-home message? If recovery time is short, consume high GI carbs immediately after exercise to facilitate muscle glycogen resynthesis. If recovery time is longer, the GI of carbs may be less important as long as you consume sufficient carbohydrate.’

Dr Perricone says that one should stay away from high GI foods because they age people. Is this true?
Scientists are beginning to find connections between high blood glucose levels and diseases such as dementia. As we age, abnormal protein deposits form in parts of the brain and eventually interfere with normal mental functioning. High glucose levels accelerate this process. Indeed, the abnormal proteins are called advanced glycosylated endproducts (AGE for short).



To get a feel for how this happens, think about the browning reactions that occur naturally during cooking – think of toasting, baking and grilling. When sugar is present, the reactions occur faster, sometimes leading to excess browning, i.e. burning. The same reactions between sugars and proteins occur very slowly inside the body. Gradually the proteins become burdened by the presence of the freeloading sugar molecules and lose the ability to do their job. When that happens to a long-lived protein like the collagen in skin, the elasticity and natural glow of youthful skin fades. The result: wrinkles. We can’t stop it entirely but we can slow it down.
– Source: Low GI Eating Made Easy available in ANZ (published by Hachette Livre), the UK (Hodder Mobius), and the US and Canada (Marlowe & Company).

Can you give me a list of acceptable low GI fruits. And should one stay away from watermelon and pineapple?
Fruit (and vegetables) play a key role in a low GI diet. The greater the variety the better. People who eat three or four serves of fruit a day, particularly apples and oranges, have the lowest overall GI and the best blood glucose control. As a general rule, the more acidic a fruit is, the lower its GI. Temperate climate fruits – apples, pears, citrus (oranges, grapefruit) and stone fruits (peaches, plums, apricots) – all have low GI values.



Tropical fruits – pineapple, paw paw, papaya, banana, rockmelon and watermelon tend to have higher GI values, but their glycemic load (GL) is low because they are low in carbohydrate. So keep them in the fruit bowl and enjoy them every day if you wish as they are excellent sources of anti-oxidants. Check out ‘The Top 100 Low GI Foods’ in Low GI Eating Made Easy for the lowdown on fruit and ideas for including more in your diet.