GI News—December 2010

Maintain weight loss with a low GI diet and a little more protein Read all about Australia’s first low GI potato (GI55) Water and health, Prof. Barry Popkin shares some thoughts Sugar-sweetened drinks and diabetes risk Is HFCS worse than sugar? Nicole Senior checks out the evidence 9 new GI values from Fiona Atkinson at […]

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Food for Thought

Water is unique ‘Most beverages can support hydration, but water is unique in its capacity to do this without adding sugars or many other compounds to the diet,’ write Prof. Barry Popkin and Melissa Daniels in a recent systematic review looking at the impact of water on energy intake and weight. They point out that […]

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News Briefs

Sugar-sweetened drinks and diabetes risk Consuming soda and other sugar-sweetened beverages regularly is associated with a greater risk of metabolic syndrome and type-2 diabetes according to a meta-analysis of 11 published studies (300,000 participants) by Harvard School of Public Health researchers published in Diabetes Care. ‘Many previous studies have examined the relationship between sugar-sweetened beverages […]

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Get the Scoop on Nutrition with Emma Stirling

The scoop on bubbly and beyond for silly season survival Emma Stirling APD Want the scoop on how can you let your hair down and sneak in a few more celebrations? Here are a few tried and true tips from party people who don’t want to pile on the pounds. Bubbles of trouble The ‘spirit’ […]

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In the GI News Kitchen

American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares favourite recipes with a low or moderate GI from her Italian kitchen. For more information, check out Johanna’s website. The photographs are by Sergio Burani. His food, travel and wine photography website is photosbysergio.com. Canoli cream dip This is a healthful twist to […]

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Busting Food Myths with Nicole Senior

Myth: High Fructose Corn Syrup (HFCS) is worse for your health than sucrose (table or cane sugar). Nicole Senior Fact: HFCS is just another sugar with the same health effects as sucrose. We should be limiting all added sugars to achieve a healthy diet. In the nutrition world there is always a ‘bad’ food of […]

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GI Symbol News with Dr Alan Barclay

Dr Alan Barclay Maintain weight loss with a low GI Diet and a little more protein The Diogenes Study, which was set up to investigate whether people who have undergone recent major weight loss could maintain that lower weight, has been published in the New England Journal of Medicine . The researchers led by Professor […]

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GI Update

Professor Jennie Brand-Miller answers your questions Some people tell me that watermelon sends blood glucose levels soaring, but others say that’s wrong. What’s the real deal? The real deal is that a normal serving of watermelon won’t have much effect on blood glucose levels. Those who’ve got it wrong are taking the high GI value […]

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Making the Most of GI News

Subscribe – it’s free! To subscribe to GI News, simply click on the SUBSCRIBE link in the top right-hand column. Help us be sure our email newsletter isn’t filtered as spam. Add “*protected email*” to your address book to ‘whitelist’ us with your filter, helping future issues of GI News get to your inbox. Your questions […]

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GI News—November 2010

New light on dietary recommendations for heart health New International Standard for GI testing How scientists measure a food’s GI New GI values for agave syrups and protein drinks Nicole Senior investigates the story that saturated fats aren’t that bad The scoop on stevia with Emma Stirling The recent publication of the International Standard for […]

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Food for Thought

Science and the low GI conceptThe number of papers with ‘GI’ in their title published in peer-reviewed scientific journals has increased exponentially over the last 10 years. In an interview with FoodIngredientsfirst Jennie talked about how science is developing around the GI concept. We reprint an extract here. Prof Jennie Brand-Miller ‘Science has always underpinned […]

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News Briefs

New light on dietary recommendations for good heart healthA new study (known as the RISCK trial) published in the American Journal of Clinical Nutrition has shed light on practical and achievable dietary recommendations for reducing the risk of heart disease. Prof Susan Jebb‘The RISCK trial is important’ says lead author Prof Susan Jebb, Head of […]

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In the GI News Kitchen

American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares favourite recipes with a low or moderate GI from her Italian kitchen. For more information, check out Johanna’s website. The photographs are by Sergio Burani. His food, travel and wine photography website is photosbysergio.com. Orecchiette and broccoli alla FrancaI’ve known Franca almost as […]

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Get the Scoop on Nutrition with Emma Stirling

The scoop on stevia Emma Stirling APD The ‘pure, white and deadly’ myths surrounding sugar have helped create a huge market for alternative sweeteners. Some, such as aspartame (Equal/Nutrasweet) and saccharin, have themselves been subject to a huge number of urban myths and internet scare-mongering about their supposed poor safety record. But these non-nutritive sweeteners […]

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Busting Food Myths with Nicole Senior

Myth: Saturated fats aren’t that bad. Nicole SeniorFact: A large body of evidence says a diet high in saturated fat increases blood cholesterol and heart disease risk.However, an old idea has recently found new legs: the idea that saturated fats aren’t that bad. The latest rumblings were published in Lipids based on a session at […]

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GI Symbol News with Dr Alan Barclay

Dr Alan Barclay How scientists measure a food’s GI valueGI testing has a very strict protocol in order to detect true differences in the glycemic potential of the carbohydrates in different foods. Here’s how we test the GI of a food following the protocol set out by the International Standards Organization: Step 1. Ten volunteers […]

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GI Update

Professor Jennie Brand-Miller’s Low GI Diet Shopper’s Guide 2011 out now Australia’s #1 low GI shopper’s guide will help you make the switch to a low GI diet by putting the low GI choices into your shopping trolley and on the table. The 2011 edition is even easier to use and includes: A to Z […]

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Making the Most of GI News

Subscribe – it’s free!To subscribe to GI News, simply click on the SUBSCRIBE link in the top right-hand column. Help us be sure our email newsletter isn’t filtered as spam. Add “*protected email*” to your address book to ‘whitelist’ us with your filter, helping future issues of GI News get to your inbox. Your questions answeredIf […]

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GI News—October 2010

‘Cruise instead of spike and crash’ with low GI foods says Olympic swimming champion Ian Thorpe ‘Wholegrain’ hype: is it time to redefine ‘true’ whole grain foods? Prof Jennie Brand-Miller opens the debate Focus on food not nutrients – Dr David Ludwig challenges ‘dietary guidelines’ orthodoxy The scoop on desserts with Emma Stirling Renaming HFCS […]

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Food for Thought

Redefining wholegrains According to market research organization Mintel, 2010 is set to be the biggest year ever for wholegrain product launches with 651 wholegrain products launched in the US. We asked Prof Jennie Brand-Miller if it was time to take a closer look at the definition of ‘wholegrains’ for product labelling. Prof Jennie Brand-Miller ‘Consume […]

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News Briefs

Back to the future with dietary guidelines The dietary guidelines for Americans should focus on whole foods and eating patterns rather than individual nutrients, argue Dr Dariush Mozaffarian and Dr David Ludwig in the Journal of the American Medical Association pointing out that this is not a radical approach at all, but a return to […]

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Get the Scoop on Nutrition with Emma Stirling

The scoop on desserts Emma Stirling APD As well as nourishing the body, good food plays a pivotal role in our enjoyment and celebration of life. Last month Hershey’s chocolate company launched a partnership with the American Dietitian’s Association – Moderation Nation. It’s designed to give American’s access to a free, first consult with a […]

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In the GI News Kitchen

American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares favourite recipes with a low or moderate GI from her Italian kitchen. For more information, check out Johanna’s website. The photographs are by Sergio Burani. His food, travel and wine photography website is photosbysergio.com. Zucchine carbonara-lite spaghetti The traditional carbonara recipe contains a […]

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Busting Food Myths with Nicole Senior

Myth: There are bad foods that should not be eaten at all Nicole Senior Fact: There are no bad foods. It’s all about how often you eat them and whether you get enough of the good foodsThe idea that ‘there are no such things as bad foods, only bad diets’ was once embraced by dietitians, […]

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GI Symbol News with Dr Alan Barclay

Dr Alan Barclay Sweet truths? Amidst a rash of ‘natural’ ‘cane sugar’ and ‘beet sugar’ claims on foods labels across the US, producers of high fructose corn syrups (HFCS) – one of the top of the pops candidates for the cause of the obesity epidemic in the US (according to various nutrition nannies) has decided […]

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GI Update

GI Q&A with Prof Jennie Brand-Miller Gary now wears pants that are three sizes smaller and his wife is thrilled that he doesn’t snore anymore! I am always delighted when people take the time to share their GI success stories with me. As I so often say when I reply to them: it really makes […]

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Making the Most of GI News

Subscribe – it’s free! To subscribe to GI News, simply click on the SUBSCRIBE link in the top right-hand column. Help us be sure our email newsletter isn’t filtered as spam. Add “*protected email*” to your address book to ‘whitelist’ us with your filter, helping future issues of GI News get to your inbox. Your questions […]

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GI News—September 2010

Wanted! Low GI fast food choices Why it’s time to raise the bar and lower the GI cut-offs for fast foods Low carb or low fat for weight loss? The choice is yours if you can stick to it Masterchef. The other ‘big M’ and healthy home-cooked meals How nutrition health halos trick us into […]

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Food for Thought

It’s time to raise the bar and lower the GI cut-offs for fast foods and convenience meals The GI was introduced back in 1981 to rate the glycemic character of the carbohydrate in individual foods like bread, breakfast cereal, rice, pasta, apples etc. The purpose was to exchange one carbohydrate source with another for snacks […]

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News Briefs

Wanted! Low GI fast food choices Carmel Smart’s study in Diabetes Care reported that swapping high GI for low GI carbs in 4 healthy breakfast options brought additional benefits for children and teenagers with type 1 diabetes on multiple daily injections and helped reduce post-meal hyperglycemia. What happens, however, when young people with type 1 […]

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Get the Scoop on Nutrition with Emma Stirling

The scoop on nutrition health halos and how they trick us into treats Emma Stirling APD In today’s health-aware world we are bombarded with nutrition messages. Words like ‘natural’, ‘diet’, ‘light’, and ‘low- or no-fat’ entice us with ‘ticks’, ‘star bursts’ and other bells and whistles every time we shop or stop for food. But […]

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In the GI News Kitchen

American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares favourite recipes with a low or moderate GI from her Italian kitchen. For more information, check out Johanna’s website. The photographs are by Sergio Burani. His food, travel and wine photography website is photosbysergio.com. Rice pudding with almond cherry sauce Cherries and almonds […]

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Busting Food Myths with Nicole Senior

Myth: Food cooked at home is always healthier Nicole SeniorFact: Just because you cook it yourself, doesn’t mean it’s healthy.It depends on what you cook, how you cook it and how much you eat. Food and cooking are back in fashion. This cultural shift is punctuated by the phenomena of Jamie Oliver’s Food Revolution, the […]

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GI Symbol News with Dr Alan Barclay

Dr Alan Barclay Lowering the GI of fast food and convenience meals Food companies around the globe have made concerted efforts to reduce sodium/salt, saturated and trans fats in the food supply. In Australia, for example, the Heart Foundation’s Tick program estimates it has helped remove 235 tonnes of salt from the Australian food supply, […]

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GI Update

GI Q&A with Prof Jennie Brand-Miller If additional fat and protein cause lower glycemic responses, shouldn’t you advocate higher protein or higher fat diets for people with diabetes? Yes and no. It’s a matter of degree and quality, rather than quantity. This type of diet shouldn’t be taken to extremes because very low carb diets […]

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Making the Most of GI News

Subscribe – it’s free! To subscribe to GI News, simply click on the SUBSCRIBE link in the top right-hand column. Help us be sure our email newsletter isn’t filtered as spam. Add “*protected email*” to your address book to ‘whitelist’ us with your filter, helping future issues of GI News get to your inbox. Your questions […]

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GI News—August 2010

Don’t sweat the small stuff when counting carbs Should I count up my GI values each day? So you think you can dance? So what should you eat? Do calories on menus help us make better food choices? How accurate are calorie and carb counts on labels? Low GI diet improves insulin sensitivity in women […]

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Food for Thought

Don’t sweat the small stuff when counting carbs Pediatric dietitian Carmel Smart Most people with type 1 diabetes on conventional insulin regimens (twice daily injections) need to eat similar amounts of carbohydrate-containing foods, at regular times over the day. For those on intensive insulin regimens, while it is still important to maintain a regular eating […]

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Get the Scoop on Nutrition with Emma Stirling

The scoop on supersizes Emma Stirling APD It’s easy to blame our supersized food supply (think jumbo muffins and whopping burgers like the ‘Quad Stacker’) for our supersized waistlines. But when was the last time you had a good look at the portion sizes you serve up at home? It’s been estimated that we typically […]

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News Briefs

Faith in numbersWhen it comes to calorie or kilojoule counting, it’s the same story – even the most processed of foods never contain exactly the same amount of calories in a serve as the label says. Food regulators in Australia for example recognise the natural variability of foods and allow for this with up to […]

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Busting Food Myths with Nicole Senior

Myth: Nutrition labels on fast foods improve choices. Nicole SeniorFact: Knowledge doesn’t always lead to behavior change.The Victorian State Government in Australia recently decided to make displaying kilojoule (calorie) content and percentage Daily Intake (%DI) compulsory on fast food chain menus. And where you can see it when you order, not hidden away in a […]

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In the GI News Kitchen

American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares favourite recipes with a low or moderate GI from her Italian kitchen. For more information, check out Johanna’s website. The photographs are by Sergio Burani. His food, travel and wine photography website is photosbysergio.com. Summer green beansFresh green beans are an excellent source […]

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GI Symbol News with Dr Alan Barclay

Dr Alan Barclay Why you don’t need to keep count of the GI values of your meals and snacksWith the current trend to count each and every gram of carbohydrate (or every calorie/kilojoule) in a food or beverage, it is easy to understand that some people feel that they should be adding up the GI […]

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Making the Most of GI News

Subscribe – it’s free!To subscribe to GI News, simply click on the SUBSCRIBE link in the top right-hand column. Help us be sure our email newsletter isn’t filtered as spam. Add “*protected email*” to your address book to ‘whitelist’ us with your filter, helping future issues of GI News get to your inbox. Your questions answeredIf […]

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GI Update

GI Q&A with Prof Jennie Brand-Miller What’s ‘available’ carbohydrate?When we talk about available carbohydrate (also called glycemic, net or usable carbohydrate), we mean the carbohydrate that is absorbed into the bloodstream and directly affects blood glucose levels. It excludes the escapees like fibre, and some sugar alcohols, that are not completely digested in the small […]

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GI News—July 2010

7 steps to better blood glucose Rice: it’s not the colour or size, it’s the GI that counts Why you should check your vitamin B12 The scoop on chromium Does sugar cause diabetes? Starchy vegetables – 10 things you need to know Prof Jennie Brand-Miller on carbs and blood glucose In Food for Thought in […]

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Food for Thought

7 steps to better blood glucose1. Eat more regularly whether you have three meals a day or have three smaller meals plus snacks. If you use insulin or take medication that stimulates insulin production from your pancreas, it is helpful if you can maintain some consistency in the times you eat your meals. Make meals […]

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News Briefs

For better blood glucose, it’s the GI not the colour of rice that counts Consuming more white rice appears to be associated with a higher risk for developing type 2 diabetes, whereas consuming more brown rice may be associated with a lower risk for the disease, according to a report from researchers at Harvard University […]

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Get the Scoop on Nutrition with Emma Stirling

The scoop on chromium Emma Stirling APD What first pops in your head when you hear chromium or chrome? Chances are it’s the silvery parts or trim on a prized car or Harley. But did you know that as well as helping a motor sheen, chromium may help get your motor running too because it’s […]

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In the GI News Kitchen

American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares favourite recipes with a low or moderate GI from her Italian kitchen. For more information, check out Johanna’s website. The photographs are by Sergio Burani. His food, travel and wine photography website is photosbysergio.com. Italian almond crunchIn the post-war years in Italy, it […]

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Busting Food Myths with Nicole Senior

Myth: Sugar causes diabetes. Nicole Senior Fact: Sugar intake is not associated with diabetes. Type 2 diabetes is not caused by one food but from a combination of diet and lifestyle risk factors.Of all the nutrition myths around, this one is the big daddy of them all. I used to work for a diabetes organisation […]

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GI Symbol News with Dr Alan Barclay

Dr Alan Barclay Starchy vegetables – 10 things you need to know for better blood glucose 1. When it comes to seriously starchy vegetables like potatoes, sweet potatoes, corn, taro and yams, you need to think of them as the Vegetable Kingdom’s equivalent to rice or pasta. Their GI is very relevant when it comes […]

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GI Update

GI Q&A with Prof Jennie Brand-Miller If carbohydrates increase my blood glucose level, wouldn’t a low carbohydrate diet make better sense for better blood glucose?In theory, a low-carbohydrate diet seems a logical choice if your aim is simply to reduce blood glucose levels. But presumably your goal is optimum health, with not just good glycemic […]

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Making the Most of GI News

Subscribe – it’s free!To subscribe to GI News, simply click on the SUBSCRIBE link in the top right-hand column. Help us be sure our email newsletter isn’t filtered as spam. Add “*protected email*” to your address book to ‘whitelist’ us with your filter, helping future issues of GI News get to your inbox. Your questions answeredIf […]

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GI News—June 2010

Prof. Walt Willett on why supplements are not a substitute for fruits and vegetables Prof Jennie Brand-Miller talks about fruit juice Fructose: 10 things you need to know Deli meats and diabetes risk Why the media get nutrition stories wrong 2 new recipes from the Low GI Kitchen GI value of soccer ball-sized ‘king of […]

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Food for Thought

Why supplements are not a substitute for fruits and vegetables Professor Walter Willett ‘There is no way that taking a pill can replace eating fruits and vegetables,’ writes Prof Walter Willett Chairman, Department of Nutrition, Harvard School of Public Health in Eat Drink and Be Healthy. ‘So far, no one has found a magic bullet […]

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News Briefs

Whole fruit not juice does the trickThe health benefits of eating plenty of fruit and vegetables are already well known but a study published in Diabetes Care reports that you need to be a bit choosy if your goal is to reduce your diabetes risk. When researchers from the Harvard Medical School looked at the […]

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Get the Scoop on Nutrition with Emma Stirling

The scoop on tropical fruit Emma Stirling APD You don’t need a nutrition science degree to know that fruit is naturally nutrient rich. At least two serves a day will help boost your vitamin, mineral, dietary fibre and protective antioxidant intakes. But fruit is one food group that’s the cause of GI confusion. Why? Well […]

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In the GI News Kitchen

American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares favourite recipes with a low or moderate GI from her Italian kitchen. For more information, check out Johanna’s website. The photographs are by Sergio Burani. His food, travel and wine photography website is photosbysergio.com. Sauteed Cauliflower with Currants and PinoliCurrants are tiny dark […]

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Busting Food Myths with Nicole Senior

Why you can’t believe everything you read or hear in the media about nutrition and health Nicole Senior Misinformation, misunderstanding, misinterpretation and conspiracy theories abound about food, nutrition and health. You really need to maintain a critical eye to sort the wheat from the chaff. And it’s not just well-meaning friends, health food store employees, […]

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GI Symbol News with Dr Alan Barclay

Dr Alan Barclay Fructose – 10 things you need to know 1. Fructose is a monosaccharide or single sugar unit. It’s abundant in nature. It’s the main sugar in fruit, berries, honey and there are even small amounts in vegetables and grains. It has provided energy for humans, birds, and mammals for millions of years […]

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GI Update

GI Q&A with Prof Jennie Brand-Miller ‘Are you better off drinking a small glass of fruit juice than a non-diet soft drink, cordial or sports drink?’Fruit juices have a low GI in most cases (40–50) and they contribute valuable micronutrients that you won’t find in alternative beverages. Some fruit juices are not low GI, e.g. […]

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Making the Most of GI News

Subscribe – it’s free!To subscribe to GI News, simply click on the SUBSCRIBE link in the top right-hand column. Help us be sure our email newsletter isn’t filtered as spam. Add “*protected email*” to your address book to ‘whitelist’ us with your filter, helping future issues of GI News get to your inbox. Your questions answeredIf […]

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GI News—May 2010

Reduce your risk of heart disease with a low GI diet High GI carbs increase women’s heart risk Fruit, veg and the other Big C Can you put a number on a low GI diet? Grapefruit: low GI and heart healthy Do all wholegrains provide the same heart benefits as oats and barley? GI values […]

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Food for Thought

Reduce your risk of a heart disease with a low GI dietThe statistics for heart disease are pretty much the same everywhere in the developed world. It’s the biggest killer. Often the cause is atherosclerosis or ‘hardening of the arteries’ which develops slowly and quietly for years until bingo, it suddenly produces the stabbing pain […]

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News Briefs

High GI carbs increase women’s heart risk‘A high consumption of carbohydrates from high GI foods, rather than the overall quantity of carbohydrates consumed, appears to influence the risk of developing coronary heart disease in women’ according to a large prospective study (the EPICOR study) published in Archives of Internal Medicine. Dr Sabina Sieri Fondazione Dr […]

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Food of the Month

GrapefruitThe tang of fresh grapefruit (GI 25) will not only start your day with zest, just half a medium-sized one will deliver around 70% of your daily dose of vitamin C. Canned grapefruit segments (GI 47) and commercial grapefruit juice (GI 48) are easy year-round options when fresh fruit isn’t available, but as you can […]

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In the GI News Kitchen

American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares favourite recipes with a low or moderate GI from her Italian kitchen. For more information, check out Johanna’s website. The photographs are by Sergio Burani. His food, travel and wine photography website is photosbysergio.com. Bowties ‘n’ BeansThis dish is as nutritious as it […]

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Busting Food Myths with Nicole Senior

Myth: We need to eat salt Nicole Senior Fact: We add salt to foods because we like, not because we need itI heard a food critic talking about salt (the main source of sodium in our diet) on the radio recently. He very much supported chefs adding salt to cooking because he said food had […]

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GI Symbol News with Dr Alan Barclay

Dr Alan BarclayGetting to the heart of the wholegrain matterEating more wholegrain foods is associated with a lower risk of developing cardiovascular disease (heart disease and stroke) based on the evidence from a number of large observational studies published in recent years. For example, the Nurses’ Health Study reported that women who ate the most […]

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GI Update

GI Q&A with Prof Jennie Brand-Miller Can you explain why some ‘wholegrains’ have a low GI and others don’t?Not all ‘wholegrain’ foods are created equal, in fact they can behave quite differently in our bodies depending on the following five key factors that can slow digestion, making them even better-for-you low GI choices. Starch matters […]

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Making the Most of GI News

Subscribe – it’s free!To subscribe to GI News, simply click on the SUBSCRIBE link in the top right-hand column. Help us be sure our email newsletter isn’t filtered as spam. Add “*protected email*” to your address book to ‘whitelist’ us with your filter, helping future issues of GI News get to your inbox. Your questions answeredIf […]

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GI News—April 2010

Why some of us are designed to drink milk and others aren’t The GI values of milks and yogurts Milk, muscle gain and fat loss Calcium, vitamin D and diabetes risk Are dairy-free diets better for you? Chocolate milk and recovery after exercise Nutrition profiling For many of us, milk and yogurt are the key […]

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Food for Thought

Why some of us are designed to drink milk and others aren’t‘The answer lies in evolution and genetic changes and not in ideology,’ says Glenn Cardwell. Glenn Cardwell What is lactose intolerance? Our major source of lactose is milk (cow, goat, sheep, domesticated buffalo, camel and human) or yogurt. It is not found in hard […]

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News Briefs

Dairy foods and weight Although the jury is still out, the bulk of the evidence suggests that dairy foods play a beneficial role in weight management according to Dr Marta Van Loan who has reviewed some of the most recent scientific evidence in the Journal of the American College of Nutrition. Her umbrella review covers […]

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Food of the Month

Milk and yogurt in a low GI dietReduced or low fat or skim dairy and soy milk and yogurt are handy foods to have on hand for healthy drinks or snacks that can lower the overall GI of your diet. Milk’s low GI (20–34 for various skim to regular fat cow milks) is a combination […]

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In the GI News Kitchen

American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares favourite recipes with a low or moderate GI from her Italian kitchen. For more information, check out Johanna’s website. The photographs are by Sergio Burani. His food, travel and wine photography website is photosbysergio.com. Seafood and mushroom lasagneLasagne is often the first choice […]

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Busting Food Myths with Nicole Senior

Myth: Dairy-free diets are better for you Nicole Senior Fact: Dairy foods are nutrient rich and low fat versions even betterDairy foods (milk, yogurt, cheese) are nutrient rich and have assumed such importance in our diet as to warrant their own food group. This means that health experts and governments around the world have reviewed […]

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Body Work

Too much sitting is bad for your health Our public health advisers tell us to exercise for just 30 minutes a day. But a recent study on television viewing time and mortality published in Circulation suggests that’s only part of the solution to the obesity problem, as the human body was designed to keep moving, […]

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GI Symbol News with Dr Alan Barclay

Dr Alan BarclayFinding healthy low GI milks, yogurts and alternativesIn their ‘natural’ state, milks and yogurts are nutritious foods with a low GI. However, not everyone likes the au natural flavour of plain milks and yogurts, so food manufacturers add ingredients to appeal to a broader range of tastes and this can affect the GI […]

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GI Update

GI Q&A with Prof Jennie Brand-Miller ‘I’ve read that dairy products cause an increase in insulin secretion. Their GI is around 25–50 but their insulin index is three times higher. Is this a problem? ’All protein foods (yes that includes meat, fish and eggs) stimulate insulin secretion – that’s why you may see them described […]

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Making the Most of GI News

Subscribe – it’s free!To subscribe to GI News, simply click on the SUBSCRIBE link in the top right-hand column. Help us be sure our email newsletter isn’t filtered as spam. Add “*protected email*” to your address book to ‘whitelist’ us with your filter, helping future issues of GI News get to your inbox. Your questions answeredIf […]

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GI News—March 2010

Prime your metabolism to burn fat Eggs for breakfast help weight loss Blood glucose and cancer risk Renovate your breakfast with grains, cereals and porridges New GI values for breads and juice beverages Prof Jennie Brand-Miller on why breakfast flakes have a high GI This month we take a look at breakfast in Food for […]

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Food for Thought

Prime your metabolism to burn fat with a low GI breakfast Breakfast jump-starts your metabolism, helps you concentrate better (no hunger pangs to distract you) and generally gets the day off to a good start. Forget the excuses. It’s easy to whip up. There actually aren’t fixed rules about when to have breakfast. We all […]

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News Briefs

More fat loss bang for your exercise buck with a low GI breakfast‘If you are trying to shed fat, you may consider eating low GI foods before you exercise,’ suggests Dr Emma Stevenson. Her study published in the Journal of Nutrition found that a low GI breakfast before exercising could help with weight loss because […]

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Renovate your Recipes

Renovate your breakfast with grains, cereals and porridges Sue Radd Dietitian Sue Radd’s The Breakfast Book highlights the vital role breakfast plays in our health and wellbeing, and offers deliciously original porridge and muesli recipes from around the world made with unprocessed or minimally processed grains – Baked brown rice porridge with fruits, Buckwheat porridge […]

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In the GI News Kitchen

American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares favourite recipes with a low or moderate GI from her Italian kitchen. For more information, check out Johanna’s website. The photographs are by Sergio Burani. His food, travel and wine photography website is photosbysergio.com. Fruit compote with Grand MarnierItalians eat fruit for dessert. […]

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Busting Food Myths with Nicole Senior

Myth: Gluten-free foods are better for you. Nicole Senior Fact: Only people with celiac disease and gluten intolerance are better off eating gluten-free foods – and some gluten-free foods aren’t so healthy.The range of gluten-free food products has exploded in recent years and now widely available in supermarkets. While this is great news for sufferers […]

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Body Work with Glenn Cardwell

‘When should I exercise? I have read that you will burn more fat if you exercise before breakfast.’ Glenn Cardwell ‘The biggest factor for burning body fat is whether you do the activity in the first place. It may be interesting to speculate whether you burn more fat in certain circumstances, but the best I […]

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GI Symbol News with Dr Alan Barclay

Dr Alan BarclayFinding healthy low GI breakfast cerealsDespite all the noise about sugar there’s more to making healthy choices in the breakfast aisle than going for the one with the least amount of sugar on the nutrition info panel. Good choices will: Be high in fibre (from wholegrains or dried fruit) Be low in added […]

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GI Update

GI Q&A with Prof Jennie Brand-Miller ‘I am curious why high-fibre cereals like Bran Flakes that look so healthy, and everyone assumes are healthy, actually have a high GI?‘Bran Flakes and Raisin Bran are fibre-rich breakfast cereals designed to keep you ‘healthy on the inside’ as they say. But they are high GI and digested […]

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Making the Most of GI News

Subscribe – it’s free!To subscribe to GI News, simply click on the SUBSCRIBE link in the top right-hand column. Help us be sure our email newsletter isn’t filtered as spam. Add “*protected email*” to your address book to ‘whitelist’ us with your filter, helping future issues of GI News get to your inbox. Your questions answeredIf […]

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GI News—February 2010

Better breads for blood glucose How to pick a low GI bread Why ‘wholegrain’ and ‘low GI’ are not the same Does gluten cause your symptoms? Does sugar make kids hyper? Nicole Senior investigates Coffee, tea and diabetes risk: what you need to know A simple ‘this for that’ swap is all it takes to […]

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Food for Thought

Better breads for blood glucose However you slice it, bread is truly a staple food. It’s not particularly fattening (a typical slice has around 300 kJ/70 cals) so long as you watch what you spread on it, and it’s an affordable convenience food. However, most breads on supermarket shelves – and that includes most English […]

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News Briefs

Bread: This for that #1 The simple change from regular white bread to a low GI bread could reduce the risk of type 2 diabetes according to Australian researchers from the Cancer Council of Victoria. The study published in Diabetes Care looked at the diets and health records of more than 36,000 men and women […]

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Renovate your Recipes

Renovate your recipes – tips for reducing the amount and improving the quality of fat Kaye Foster-Powell The problem with fat is the amount we eat, sometimes without realising it. Fat provides more calories per gram (9 cals or 37 kJ) than protein or carbs (4 cals per gram each), which is why fat is […]

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In the GI News Kitchen

American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares favourite recipes with a low or moderate GI from her Italian kitchen. For more information, check out Johanna’s website. The photographs are by Sergio Burani. His food, travel and wine photography website is photosbysergio.com. Orecchiette and broccoli alla FrancaI’ve known Franca almost as […]

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Busting Food Myths with Nicole Senior

Myth: Sugar causes hyperactivity in children. Nicole SeniorFact: Food is not a big causal factor in hyperactivity, and sugar is not the culprit.The scientific jury is in – sugar is not to blame for hyperactivity in children. There is no good evidence and no plausible mechanism, however food may still play a part– especially for […]

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Body Work with Dr Joanna McMillan Price

Get with the strength: the upper body workoutAs I said in January GI News, strength training with resistance exercise is arguably the best means we have of really changing the shape of our bodies and it keeps us looking younger by maintaining a strong posture and frame. You need an exercise band for the seated […]

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GI Symbol News with Dr Alan Barclay

Dr Alan BarclayFinding a low GI breadFor many of us, bread is the number one source of glycemic carbohydrate in our diet. This is partly because it is such a versatile product – we can eat it for breakfast with our favourite spread, use it to make sandwiches for lunch, and serve it with dinner. […]

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