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.

GI Values Update

Where can I get more information on GI testing?

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

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

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

Where can I get more information on the GI symbol program?
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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Happy New Year !

Introducing Sebastian's most recent self portrait. This acrylic painting on board was completed in 2005.


Dear Friends:
Thank you to all who visited the Krüger Blog in 2006. Thank you also to the lovely people who visited our live shows in the US, England and Germany. Warm greetings and thank you as well, to the artists who attended our 2006 workshop.

For 2007, we are already planning shows outside of Germany, and working hard on the 'All New' Krüger web gallery; So stay tuned to the Blog.

We wish you all the Best, and a very Happy New Year!
Sebastian and the entire Krüger Team (Hanover/London/Los Angeles)

Merry Christmas...

Cheers !

Happy Birthday Keith!

Clint Eastwood: 'The Good'

Acrylic on canvas by Sebastian Krüger; December 2006.
2 meters x 1.2 meters (79 x 47 inches)

Clint Eastwood painting

A big new Kruger painting is ready; 'Clint Eastwood'! The painting is acrylic on canvas and measures about 2 meters x 1.2 meters (or about 79 x 47 inches). Two months ago Sebastian received a blank canvas stretched on a wooden frame. Today he has handed back a full size painting of 'Clint Eastwood'. The painting now goes off to the scan shop. Stay tuned as the image will be posted on the Blog in the coming days.

The image shown here, are plates that were used as palettes during the creation of the 'Clint Eastwood' painting.

Keith Richards: Pencil on paper

During his most recent US tour, Sebastian has created a new
pencil drawing of Keith Richards. It was exhibited to the public,
along with other new originals, during the Kruger show in
Santa Monica at Gallery 319.

Book launch

11 New Kruger Illustrations
Felix Dennis has launched his third book of poetry, When Jack Sued Jill: Nursery Rhymes for Modern Times. The book is illustrated by Sebastian Kruger and Bill Sanderson. The illustrations conjure into vivid life, the characters and situations depicted in the 67 nursery rhymes. Eleven full page Krüger illustrations are featured in the book. For order and more information please visit www.felixdennis.com.

GI News—December 2006

In This Issue:

• Food For Thought
  —Going with the WHOLE grain
  —Why do some wholegrains have a low GI and not others?
  
• GI News Briefs
  —Two matters of the heart
  
  1. Low carb and heart health
  2. Fruit and veg – it’s a numbers game
  —PCOS prevalence
  
• Low GI Food of the Month
  —The real deal on chocolate
  —Chilli chocolate black beans
  
• Low GI Recipes of the Month
  —Sumac-spiced lamb backstraps with quinoa and roasted grapes
  —GI Express: Poached pears with rich chocolate sauce
  —GI Solo: Sweet chilli tuna salad
  
• Success Story
  —Marianne
  —Jason
  
• What's New?
  —The Spice and Herb Bible
  
• Feedback—Your FAQs Answered
  
  1. Any thoughts on juicing? Many websites seem to indicate that diabetics shouldn't juice because there is no fibre to slow the assimilation of the sugar.
     
  2. What should the daily glycemic load be held below for someone with diabetes?
     
  3. With the festive season upon us, do you have some tips for people with diabetes to help us stick to our healthy eating and exercise routines when overindulgence is the order of the day?
     
  4. I would like to make some low GI bran muffins, but I don't know what type of flour to use.
     
  5. Do you have any prepared menus for breakfast, lunch and dinner?
  6. How many carrots does it take?
     
• GI Values Update
  —The latest GI values from SUGiRS
  —Where can I get more information on GI testing?
  —Where can I get more information on the GI Symbol Program?

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

Food for Thought

Going with the WHOLE grain
Grains are the seeds of cereal plants and include amaranth, barley, buckwheat, bulgur, maize (corn), millet, oats, quinoa, rice, rye, spelt and wheat. These staple foods are the most concentrated source of carbs in our diet, provide us with protein, are low in fat, packed with essential vitamins and minerals and rich in fibre when you eat the wholegrain varieties. Studies around the world show that eating plenty of wholegrain cereals reduces the risk of certain types of cancer, heart disease and type 2 diabetes. In addition, a higher fibre intake, especially from whole cereal grains, is linked to a lower risk of cancer of the large bowel, breast, stomach and mouth. Although all wholegrains are healthy, nutritious foods, it’s only the low GI ones that reduce your blood glucose and insulin levels throughout the day and increase your sense of feeling full and satisfied because they are the ones that slowly trickle glucose into your bloodstream. We like to say that your body is doing the processing, not the manufacturer.



By the way, GI Group, I've got a question for you. How would you explain this ‘contradiction’? Both wholemeal bread and sweet corn contain lots of insoluble fibre but the GI of wholemeal bread tends to be high while sweet corn's GI is relatively low. Why do you think this happens?

Why do some ‘wholegrains’ have a low GI and not others? Prof Jennie Brand-Miller explains
Some people use ‘wholegrain’ and ‘low GI’ as though they are interchangeable terms. That’s not the case at all. Wholegrain foods can be high or low GI, and it’s essential to understand this and know what’s low and what’s not to manage your blood glucose levels. In fact many processed wholegrain foods such as wholemeal bread have a high GI. Why? It all comes down to the physical state of the fibre and the starch in the food. When wheat fibre has been finely divided as it is in wholemeal bread, it does little for either constipation or blood glucose levels. That’s why we say to choose your carbs carefully, and if your favourite wholegrain food has a high or moderate GI, combine it with a low GI food to reduce the glycemic load of the meal or snack. Just for the record, here are five factors that can slow digestion of those nutritious wholegrain carbs. (For tips on reducing the GI of your diet see November GI News.)


Jennie Brand-Miller

1. Starch gelatinisation
   The starch in raw food is stored in hard, compact granules that make it difficult to digest. During cooking, water and heat expand these starch granules to different degrees – some actually burst freeing the individual starch molecules inside. If most of the starch granules have swollen and burst during cooking, we say that the starch is fully gelatinised. These swollen granules and free starch molecules are very easy to digest. The less gelatinised or swollen the starch is after cooking, the slower the rate of digestion.
   
   
2. Physical entrapment
   The fibrous coat around foods like beans, chickpeas, lentils, barley and seeds acts as a physical barrier. It slows down access of the digestive enzymes to the starch inside and thus slowing digestion. That’s why we say to look for lots of grainy bits when buying bread.
   
   
3. How much amylose starch there is in the food
   Amylose and amylopectin are two types of starch found in foods, but the ratio of one to the other varies considerably. Here’s how it works. Amylose is a straight chain molecule, like a string of beads. These tend to line up in rows and form compact clumps. The more amylose a food contains, the less easily the starch is gelatinised and the slower its rate of digestion. Legumes have lots of amylose as does basmati rice. Amylopectin on the other hand is a string of glucose molecules with lots of branching points, such as you see in some sorts of seaweed. Amylopectin molecules are larger and more open and the starch is easier to gelatinise and digest. So if a food has more amylopectin than amylose, it’s going to be moderate or high GI.
   
   
4. Particle size
   The larger the particle size, the lower the GI. When you eat a starchy food in ‘nature’s packaging’ – whole intact grains like barley that have been softened by soaking and cooking – the food will have a lower GI value. It’s the grinding or milling of cereals that reduces the particle size that makes it easier for water to be absorbed and enzymes to attack during digestion. That is why cereal foods made from fine flours like many breakfast cereals tend to have a high GI value.
   
   
5. The type of fibre
   The effect of fibre on the GI value of a food depends on the type of fibre (soluble or insoluble). Soluble fibres are the gel, gum and often jelly-like components of foods like oats, legumes and apples. By slowing down the time it takes for food to pass through the stomach and small intestine, soluble fibre can lower your body’s glycemic response to a food.
   Insoluble fibres are dry and bran-like and often referred to as roughage. All cereal grains and products made from them that retain the outer coat of the grain are sources of insoluble fibre. But not all foods containing insoluble fibre are low GI. Why? Insoluble fibres will only lower the GI of a food when they exist in their intact, original form, for example in whole grains of wheat. Here they act as a physical barrier, delaying access of digestive enzymes and water to the starch within the cereal grain.
   

GI News Briefs

Two matters of the heart

1. Low carb and heart health
‘A heart-healthy diet should embrace healthy types of fat and carbohydrates,’ said Frank B. Hu commenting on the findings of the first study to look at the long-term effects of low-carb diets published in the New England Journal of Medicine. The researchers from the Harvard School of Public Health looked at data collected over a 20-year period from 82,802 women in the Nurses’ Health Study. They found no evidence of an association between low-carb diets and an increased risk of coronary heart disease (CHD) in women. When vegetable sources of fat and protein (see below) were chosen rather than animal sources, they report that ‘these diets may moderately reduce the risk of coronary heart disease.’ The authors highlighted a link between glycemic load and CHD. ‘A low-carbohydrate diet tends to have a lower dietary glycemic index and glycemic load than a high-carbohydrate diet,’ explained the researchers. ‘We found that the direct association between glycemic load and coronary heart disease was much stronger than the association between carbohydrate and coronary heart disease, probably because glycemic load reflects both the quantity and quality of carbohydrates.’ In a press release about the findings, Hu says: ‘This study doesn’t mean that you should load your plate with steak and bacon. One likely explanation that we did not see increased risk of CHD with low-carbohydrate diets is that the adverse effects of animal products might be counterbalanced by reducing refined carbohydrates. The quality of fat and carbohydrate is more important than quantity.’
– New England Journal of Medicine (Vol. 355, pp. 1991-2002)
– Harvard School of Public Health press release: www.hsph.harvard.edu


Coronary heart disease

GI Group: How much protein can you get from plants?

• 200 g (7 oz) of home-cooked or canned beans, lentils or chickpeas provide an average of 15 g protein
• 200 g (7 oz) soy beans or soy products provide around 24 g protein
• 100 g (3½ oz) tofu provides around 10 g protein
• a cup of brown rice provides around 6 g protein
• a slice of mixed-grain bread or 30 g (1 oz) raw rolled oats provide around 3 g
• a 30 g (1 oz) serving of most nuts or seeds will deliver around 5 g protein

2. Fruit and veg – it’s a numbers game
Every extra of fruit or vegetable consumed daily could cut the risk of heart disease by 4 per cent, says a meta-analysis of almost a quarter of a million people published in the Journal of Nutrition (Vol. 136, pp. 2588-2593). Scientists from France’s INSERM in Paris, Lille’s Pasteur Institute, and Rouen’s Department of Epidemiology and Public Health pooled nine cohort studies giving an overall study population of 91,379 men, 129,701 women, and 5,007 coronary heart disease events. They report that the risk of coronary heart disease (CHD), was cut by 4% for each additional fruit and vegetable portion consumed, and by 7% for fruit portion intake. The link between the risk of CHD and vegetable intake however was mixed with a more beneficial relationship observed for general cardiovascular mortality (26% risk reduction) than for the more specific fatal and non-fatal heart attacks (myocardial infarction) (5%).
– Journal of Nutrition (Vol. 136, pp. 2588-2593)



GI Group: If you are wondering what a meta-analysis is, think of a it as being a way of looking at all the evidence statistically by integrating the results of several independent smaller studies.

PCOS prevalence
PCOS is one of the most common hormonal disorders affecting pre-menopausal women and the leading cause of female infertility. Because insulin resistance is at the root of PCOS, women with it are at greater than average risk of other chronic diseases that will have a huge impact on their long-term health and wellbeing – diabetes, metabolic syndrome and heart disease. No one really knows how many women actually have PCOS. It tends to be under-diagnosed because many women consult their doctor (or doctors) about a variety of very different symptoms (See October GI News), and the dots never get joined. Figures like 5–10% are widely quoted. But this may be just the tip of the iceberg.

A new Spanish prospective study of pre-menopausal Spanish women published in Archives of Internal Medicine puts the figure at 28.3% for those who are already overweight or obese. Francisco Álvarez-Blasco, MD, of the Hospital Universitario Ramón y Cajal and colleagues recruited 113 otherwise healthy women referred by their primary physicians to an outpatient endocrinology clinic for dietary treatment. All participants were pre-menopausal, had a body mass index above 25 and were younger than 50. Of 113 women recruited, 32 were diagnosed as having PCOS, based on clinical and/or biochemical hyperandrogenism, oligo-ovulation, and exclusion of secondary causes. ‘Our results demonstrate a 28.3% prevalence of PCOS in overweight and obese women from Spain, which is markedly increased compared with the 5.5% prevalence of PCOS in lean women of our country,’ they write. But even this figure may underestimate the prevalence of PCOS as women on medications that might interfere with hormone profiles, such as contraceptives or insulin sensitisers, were excluded.

‘Physicians treating overweight and obese patients should be aware of the high prevalence of PCOS among these women,’ conclude the authors. They call for routine screening of overweight or obese women for PCOS, ‘at least by obtaining a detailed menstrual history and a careful clinical evaluation of hyperandrogenic symptoms … to diagnose PCOS and ameliorate the health burden distinctly associated with this prevalent disorder.’
– Archives of Internal Medicine. 2006; 166:2081-2086

Low GI Food of the Month

The real deal on chocolate
With Christmas and the holiday season upon us, GI News asked dietitian Alan Barclay for some tips what to do about chocolate.
‘If eaten in moderation, most people with diabetes or pre-diabetes can enjoy an occasional chocolate in a well balanced diet. In fact, there is increasing scientific evidence that a little bit of chocolate each day may do you good,’ he says.



Chocolate and your blood glucose
Although most chocolates have a relatively high sugar content, they don’t have a big impact on your blood glucose levels. In fact the average GI is around 45 because their high fat content slows the rate that the sugars are released from the stomach into the intestine, and absorbed into the blood. So, people with diabetes don’t need to eat low, or reduced-sugar chocolates to avoid high blood glucose levels. However, alternatively sweetened chocolates usually do have fewer kilojoules – a big advantage if you are trying to lose weight.

Chocolate and your weight
Most chocolates are energy dense – you get a lot of kilojoules (calories) in a little piece. This is good if you are trying to gain weight, travel long-distances with limited storage space, or participate in an endurance sport where it is an advantage to be able to carry around a concentrated and highly palatable source of carbohydrate and energy. But it is obviously not good if you are trying to lose weight. If you are overweight, buy quality chocolate and take care not to eat too much. Keep it for that occasional treat.

Chocolate and your blood fats
Chocolate is high in total and saturated fats. In high quality chocolates, cocoa butter is the main source of fat. This is important, because cocoa butter is high in a particular kind of saturated fat called stearic acid. Stearic acid raises the ‘bad’ LDL cholesterol the least of the saturated fats. It also raises the ‘good’ HDL cholesterol, so the net effect on your total blood cholesterol levels is not too bad at all. However, the amount of cocoa butter used in chocolate does vary and along with it the amount of stearic acid. This information is not usually stated on the chocolate wrapper. As a very rough guide, the better quality more expensive chocolates generally have more cocoa butter and are a better choice.

Chocolate and antioxidants
Chocolate is one of nature’s richest sources of a powerful group of antioxidants known as flavonoids, along with green and black tea, red wine, certain fruits (berries, black grapes, plums, apples) and vegetables (artichokes, asparagus, cabbage, russet and sweet potatoes). It’s believed that these antioxidants may benefit people with diabetes or pre-diabetes by helping to prevent cholesterol sticking to the walls of blood vessels, relaxing major blood vessels and thereby decreasing blood pressure, and maybe even reducing the ability of the blood to form too many clots. A row of dark chocolate (28 g) provides about the same amount of these antioxidants as half a cup of black tea or a glass of red wine. Milk chocolate has only one-third as much antioxidants as dark chocolate, and white chocolate has none at all.

Chilli chocolate black beans
This recipe for ‘mole poblano de laraotas negras’ is from Ian Hemphill’s The Spice & Herb Bible (Robert Rose). You need a good quality dark chocolate – one with 70% cocoa solids. If you use dried black beans, you first need to soak them overnight and cook them for about an hour.

Serves 6
Preparation time 10–15 minutes; Cooking time 45 minutes



500 g black beans, cooked and drained (or 2 x 400 g/14 oz cans black beans rinsed and drained)
1 chipotle chilli
2 pasilla chillies
2 cascabel chillies
1 red (Spanish) onion, chopped
1 teaspoon crushed garlic
¼ teaspoon ground allspice
¼ teaspoon ground cloves
1 teaspoon ground cinnamon quills
100 g (3½ oz) ground almonds
1 tablespoon dried oregano
50 g (1¾ oz) 70% chocolate, broken into pieces
1 teaspoon salt (optional)

• Preheat the oven to 170ºC (325ºF). Roast chillies in the oven for 5 minutes then soak them in 2 cups (500 ml) of boiling water.
  
  
• In a large pan, toast the allspice, cloves and cinnamon for 1 minute, or until their fragrance is released. Add the onions, garlic, almonds and oregano and stir until combined. Strain the chilli soaking water into the saucepan. Deseed and finely chop the chillies and add to the pan. Add the beans, chocolate and salt if you are using it and simmer gently for 45 minutes, adding more liquid if necessary.
  
  
• Serve with a low GI rice or simply spoon into a warm tortilla and eat immediately.

Nutritional analysis per serve
Energy 1056 kJ/251 Cal; fat 12 g (saturated 2 g); fibre 7 g; protein 11 g; carbohydrate 25 g; low GI

Low GI Recipes of the Month

Sumac-spiced lamb backstraps with quinoa and roasted grapes
This recipe is from The Eat Well Cookbook by Jan Purser and Kathy Snowball, which is packed with dairy free and gluten free recipes – many of which are likely to be low GI (like this one) as this cooking duo loves beans, chickpeas and lentils. Jan and Kathy are pretty passionate about good health and good food, so you will discover lots of interesting ways to incorporate legumes (pulses), gluten-free grains and quinoa into your eating plans. We love the roasted grapes touch in this recipe and the fact you can make the quinoa salad a day ahead. Sumac is that burgundy powder often rubbed on kebabs before cooking. You can buy it from specialty produce and spice shops and Middle Eastern food specialists. The Eat Well Cookbook is available in Australia and NZ from major bookstores. The US edition will be available in 2007, but in the meantime anyone can buy it off the publisher’s (Allen and Unwin) website – www.allenandunwin.com


Photo: Greg Elms

Serves 4

600 g (1 lb 6 oz) lamb backstrap (eye of loin)
olive oil
1 tablespoon sumac
1 tablespoon fresh thyme leaves
1 teaspoon freshly ground black pepper
400 g (14 oz) seedless black grapes
1 cup baby spinach leaves
lemon wedges, to serve

Quinoa Salad
1 cup (180 g/6¼ oz) quinoa
2 cups (500 ml/17 fl oz) chicken stock
½ preserved lemon, skin only, chopped
2 cloves garlic, chopped
4 green onions (scallions), finely chopped
1 tablespoon fresh lemon thyme leaves
1 tablespoon chopped fresh oregano
1 tablespoon extra virgin olive oil

• To make Quinoa Salad, combine quinoa and stock in a saucepan, season with salt (optional) and bring to the boil over a high heat. Reduce heat to low and simmer, covered, for about 15 minutes or until the stock is absorbed and the quinoa tender. Remove lid and stir over low heat until all liquid has evaporated. Remove from heat and cool to room temperature, then stir in remaining ingredients.
  
  
• Brush lamb with a little oil and rub with sumac, thyme and black pepper. Fry lamb in a non-stick frying pan until browned, then place on an oven tray. Toss grapes in a little oil and place beside lamb. Roast at 200ºC (400ºF) for about 10 minutes for pink lamb. Remove lamb and rest, loosely covered, in a warm place for 10 minutes then slice on the diagonal. Meanwhile return grapes to oven and roast for another 10 minutes or until just beginning to burst.
  
  
• Top baby spinach leaves with Quinoa Salad and sliced lamb, spoon grapes and their juices over and serve with lemon wedges.

Jan and Kathy suggest serving this with a big soft leaf salad (butter lettuce, oak leaf, mignonette, watercress sprig, radicchio torn into bite-sized pieces and tossed with a dressing of 1 tablespoon extra virgin oil and 2 teaspoons lemon juice.

Nutrition analysis per serving
Energy 2568 kJ/611 Cal; fat 21 g (saturated 6 g); fibre 5 g; protein 55 g; carbohydrate 51 g; low GI. Want to cut back the fat? Use a little less meat per serving (say 500 g for 4 people) and make the Quinoa Salad with water not chicken stock.

GI Express: Poached pears with rich chocolate sauce
Lisa Lintner’s quick and easy (it’s on the table in 30 minutes) dessert is from The New Glucose Revolution Life Plan. It’s delicious on its own or you can serve it with a dollop of reduced fat plain yoghurt or ice-cream.

Serves 6
Preparation time 10 minutes, Cooking time 20 minutes



6 medium-sized pears (about 200 g/7 oz each), peeled, cored and quartered
1½ litres water
1 cup (200 g) raw sugar
1 cinnamon stick
juice and rind of 1 lemon

Chocolate sauce
130 g dark chocolate, chopped into small pieces
1 tablespoon canola oil
30 ml/1 fl oz water

• Bring the water, sugar, cinnamon stick, juice and lemon rind to the boil in a large saucepan. Reduce the heat, add the pear slices and simmer for 20 minutes uncovered. Spoon the pear slices into a serving bowl or individual dishes using a slotted spoon.
  
  
• While the pears are simmering, make the chocolate sauce by placing all the ingredients in a small saucepan. Heat gently, stirring occasionally. When combined, drizzle over the pears and serve.

Nutrition analysis per serving
Energy 1250 kJ/300 Cal; fat 10 g; fibre 5 g; protein 2 g; carbohydrate 55 g; low GI

GI Solo: Sweet chilli tuna salad
This recipe is adapted from The Low GI Diet Cookbook. If you can’t fined canned sweet chilli tuna, use canned tuna in springwater and add a tablespoon of sweet chilli sauce to each can.

Serves 1
Preparation time: 10 minutes


Photo: Ian Hofstetter

2 iceberg lettuce leaves, shredded
3 cm (1½ in) wide strip of red capsicum (pepper), finely diced
½ tomato, diced
½ a small red (Spanish) onion, finely chopped
95 g (3¼ oz) can sweet chilli tuna
½ cup crispy soy noodles (about 20 g or ½ oz)
juice of 1/2 lime
coriander leaves to garnish

Combine the lettuce, capsicum, tomato and onion in a bowl. Add the tuna (including the sweet chilli sauce) and noodles. Squeeze over the lime juice and top with the coriander leaves. Toss and serve.

Nutrition analysis per serving
Energy 1215 kJ/290 Cal; fat 10 g (saturated 3 g); fibre 7g; protein 28 g; carbohydrate 20 g; low GI

Your Success Stories

Avoiding complications – Marianne
‘About 10 months ago I was diagnosed with type 2 diabetes and high cholesterol. I had been overweight for most of my life and have been treated with medication for hypertension for 20 years. I searched the Web for a nutritional plan to help me lose weight. As a nurse I knew I craved carbohydrates, especially bread. I came across the plan for glycemic index and have followed it since then. So far I have lost over 30 pounds. I visited my physician after six months of weight loss and my cholesterol levels and glucose levels (HbA1c) were all the normal range. When I see my physician next month she wants to stop my diabetes medication. I exercise every day and feel so much better. I have a lot more energy, I sleep better, and I actually enjoy going out with my friends and family. I hope to lose more weight and avoid any complications from my diabetes, high cholesterol, and hypertension.’



Preventing diabetes – Jason
I've been overweight most of my life. I remained overweight after becoming a vegan in 1994. I've had diabetic symptoms such as chronic pain and fatigue in the arches of my feet since I've been 18, and occasionally constant thirst, and frequent urination. When I got blood cholesterol panels tested, it always came back with the same results: Normal total cholesterol, high triglycerides and low HDL. My doctors always told me to lose weight and exercise more, but I could never lose the weight permanently. In the summer of 2004, I once again had a cholesterol panel blood test. Once again the results were the same, high triglycerides and low HDL. I looked up the symptoms in the Dr. Weil website. It says high triglycerides, low HDL and weight concentrated around the mid-section (the classic apple shape, which was how I looked), were symptoms of insulin resistance. There was another article that recommended eating lower on the GI index. That information led me to the website and books. After a few days after adopting a low GI diet to my vegan diet my foot pain was gone. I started to lose weight immediately. After a few months I was down to 140 pounds from the 160s. The symptoms of insulin resistance in my follow-up blood test were greatly diminished. Today my BMI is 22. I really do believe the information in your books and web site saved me from diabetes and heart disease. I have no hesitation in recommending the GI website and books to friends and family. Merry Christmas.

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?

The Spice and Herb Bible by Ian Hemphill with Kate Hemphill
Published by Robert Rose
Ian Hemphill wants us all to enjoy the world of spices and herbs. It is the driving force behind this second and now fully illustrated edition of The Spice and Herb Bible. With growing evidence of the role spices like cinnamon, chilli, turmeric can play in blood glucose control, GI News asked Ian to give us some simple suggestions for spicing up your meals. Here are his tips.


Ian Hemphill

‘Many people are under the impression that healthy food is not tasty, however this can be changed with the addition of just a little spice. Most spices are not hot or even strong, so anything between one and two teaspoons to approximately 500 g (1 lb 3 oz) of the meal to be flavoured, will do the trick. The following spices will all compliment low GI carbs.’

• Cinnamon goes particularly well with porridge and any non-savoury dishes. Add during cooking so the flavour amalgamates effectively.
  
  
• Beans (red kidney, borlotti, black-eyed, soy and chickpeas) are all greatly enhanced by adding equal proportions of paprika, turmeric and ginger. For those who like a bit of heat, add a pinch of chilli powder as well.
  
  
• Delicious South Indian flavours can be created with most vegetables by adding a little turmeric and ginger with a pinch of ground cardamom seed. For added interest and freshness, also include some fresh coriander leaves and curry leaves.
  
  
• The Middle Eastern spice sumac compliments salads, avocado and is brilliant on tomatoes that have been slow-roasted. Sumac is one of the easiest condiments to add, as it does not need to be cooked into the meal and may be simply sprinkled on when served.

Published in North America and the UK by Robert Rose as a fully illustrated trade paperback.
Published in Australia by Macmillan as a hardback (Spice Notes and Recipes).

Prof Jennie Brand-Miller's The Low GI Vegetarian Cookbook is now available in the UK
Packed with delicious recipes and illustrated with mouthwatering photography, this book by the world authorities on low GI eating shows you how to combine the basics of healthy vegetarian or vegan eating with low GI carbs. There are seven-day menu plans for vegetarian and vegan adults, teenagers and children plus 80 easy-to-follow recipes to delight your tastebuds and nourish your body. Start eating yourself healthy today.

Feedback—Your FAQs Answered

Any thoughts on juicing? My husband (he has type 2 diabetes) and I generally have fresh juice in the mornings. We have noticed that his sugar readings are higher than usual and I am wondering if the juice is having an adverse effect. Many websites seem to indicate that diabetics shouldn't juice because there is no fiber to slow the assimilation of the sugar.
GI Group dietitian Kate Marsh says: ‘Definitely moderation when it comes to drinking juice – although many juices have a low GI, they also have a relatively high GL due to the amount of fruit it takes to make a glass of juice. I suggest making a combined fruit and vegetable juice as there is obviously less sugar/carbs in the vegies. Alternatively, dilute the fruit juice with water or mineral water. Remember it’s all too easy to overdo the calories (kilojoules) with juice – a serving is a small glass which if you measure it out is just ¾ of a cup (7 fl oz/200 ml).’



What should the daily glycemic load be held below for a diabetic?
As we said in November GI News, we recommend you use the GI, rather than GL so we don’t suggest a GL number to shoot for. This is because a low GL diet can either be low GI and high in carbohydrates; or high GI and low in carbohydrates, and have similar effects on blood glucose levels, but significantly different effects on blood fats and insulin sensitivity. Emphasis on GL could easily lead to an unhealthy diet based on too few carbs. If you concentrate on foods/meals with a low GL, you could well end up eating a diet that is too low in carbs and too high in saturated fat. Fatty meats like salami and bacon and cheese after all have a low GL. If you choose healthy low GI foods – at least one at each meal – chances are you’re eating a diet that not only keeps blood glucose within the healthy range, but contains balanced amounts of carbohydrates, fats and proteins.

With the festive season upon us, do you have some tips for people with diabetes to help us stick to our healthy eating and exercise routines at family and social events when overindulgence is the order of the day?
Christmas, birthdays, entertaining, celebrations, parties – all of these events have one thing in common: food, and in particular, food that’s out of your control. The key is to try to keep your celebratory eating distinct from your regular meals rather than letting the entire Christmas period become a time of gorging and indulgence. And let people know if you don't want food as gifts, especially chocolates, lollies. Here are some tips from dietitian Kaye Foster-Powell for successful socialising.

• Don't arrive hungry. Have a small healthy snack before you go to parties to reduce the chance you'll overeat.
  
  
• Don't stockpile your plate. It’s not a siege. If it’s a buffet, take one or two items and come back for more if you are still hungry.
  
  
• Adopt a pastry-free policy. By simply avoiding one of the most calorie/kilojoule-laden party foods, you'll be ahead.
  
  
• Talk more, eat less and move away from the table.
  
  
• Take to the dance floor to burn up some or all the excess energy.
  
  
• Alternate alcoholic and non-alcoholic drinks, use small wine glasses and fill your glass and only when it's empty.
  
  
• If you eat dessert, eat less carbohydrate (starch, fruit, milk) at that same meal. Or, learn to adjust your short or fast acting insulin for larger portions.

When you are the host:

• Only buy and prepare as much food as you need
  
  
• Let your guests know that there’s no need to bring any food. Or, if it is a tradition that everyone contributes something to the festivities, specify exactly what you would like them to bring.
  
  
• Freeze leftovers as soon as possible to make it harder to pick at them while you are cleaning up. Better still, give leftovers to guests when they leave or donate them to a charity that feeds underprivileged or homeless people.

I would like to make some low GI bran muffins, but I don't know what type of flour to use (that I can buy at the grocery store). Any suggestions?
To date there are no GI ratings for refined flour whether it’s made from wheat, soy or other grains. What we do know, however, is that bakery products such as scones, cakes, biscuits, donuts and pastries made from highly refined flour whether it’s white or wholemeal are quickly digested and absorbed. What should you do with your own baking? Try to increase the soluble fibre content by partially substituting flour with oat bran, rice bran or rolled oats and increase the bulkiness of the product with dried fruit, nuts, muesli, All-Bran or unprocessed bran. We don’t have a plain bran muffin recipe, but there are numerous muffin recipes in Jennie Brand-Miller's GI books and most contain some bran. The ‘Mixed Berry Muffins’ pictured here from The Low GI Diet Cookbook are delicious and have about a cup of bran in them as do the low GI ‘Oat & Apple Muffins’ (recipe below) from The New Glucose Revolution.


photo: Ian Hofstetter

You need:
½ cup All-Bran™ cereal, ⅔ cup 1% milk, ½ cup self-rising flour, 2 teaspoons baking powder, 1 teaspoon mixed spice, ½ cup unprocessed oat bran, ½ cup raisins (or sultanas), 1 Granny Smith apple, peeled and diced, 1 egg, lightly beaten, ¼ cup honey (pure floral if possible), ½ teaspoon vanilla extract

To make:
Combine the All-Bran and milk in a bowl and let stand for 10 minutes. Sift the flour, baking powder, and mixed spice into a large bowl. Stir in the oat bran, raisins, and apple. Combine the egg, honey, and vanilla in a bowl. Add the egg mixture and All-Bran mixture to the dry ingredients and stir with a wooden spoon until just combined. Do not over mix. Spoon the mixture into a greased 12-hole muffin tray. Bake in a moderate oven (180°C/350°F) for about 15 minutes or until lightly browned and cooked through. Serve warm or cold. Makes 12 muffins

Do you have any prepared menus for breakfast, lunch and dinner?
When it comes to menus one size doesn’t fit all, so we don’t have them on our site at this stage. There are menus with an emphasis on low GI foods designed for people with specific needs from diabetes and heart disease, to PCOS, weight loss or wanting to follow a vegetarian diet in Jennie Brand-Miller’s GI books. For example, if you are just after some low GI healthy eating plans, you might like to check out Low GI Eating Made Easy, which includes the top 100 low GI foods and ways to enjoy them. Or the New Glucose Revolution Life Plan where dietitian Kaye Foster-Powell provides four typical healthy low GI menus for ‘EveryBody’, ‘BiggerBodies’, ‘BusyBodies’ and ‘KidsBodies’. There are vegetarian and vegan menus created by dietitian Kate Marsh in The Low GI Vegetarian Cookbook and a 12-week weight loss plan in The Low GI Diet. If you have special dietary needs, we suggest you consult a registered dietitian. He or she will have the letter RD (US/Canada) or APD (Australia) after their name.

How many carrots does it take? When you test GI do you use 50 g weight or 50 g as a unit of energy i.e. 50 g of CHO = 200 Kcals. If so, how do you test carrots? You must leave fibre out, so that seems like an awful large bunch of carrots to make someone crunch through.
Great question. When we test at SUGiRS, we calculate the quantity of a particular food necessary to deliver 50 grams of digestible carbohydrate (we don’t count the grams of fibre in this). If this represents an unreasonably large amount of food, we scale down everything by half and test a 25 gram carbohydrate portion. In fact, all the fruits and many vegetables, including carrots have been tested in this way, including carrots. In the case of carrots, the subjects ate about 350 g cooked carrots (about 3–4 large carrots). It was a large portion but manageable! In the case of raw carrot juice, they consumed about 350 ml (easy!). The resulting GI values (41 and 43 respectively) show that carrots, cooked or raw, have a low GI. Because all fruits and vegetables (bar potatoes!) are valuable additions to the diet, we don’t dwell on their GI. With the exception of potatoes, we recommend you eat them all to your heart’s content.