![[JOHANNA]](http://www.glycemicindex.com/blog/2008/sept08/joanna175.jpg)
Rice pudding with almond cherry sauce
Cherries and almonds are a match made in heaven. That’s not to say that the rice-milk-lemon mixture isn’t a divine combination as well. In winter, rice pudding (‘budino di riso’) is cooked with lots of milk to make it creamy and is served warm by itself or with stewed dried fruit. This is the summer version: just barely enough milk to cook the rice, leaving it dry enough to take the shape of a pudding mold, served at room temperature with a warmed seasonal fruit sauce. The Italians think of everything! Be generous with the sauce (double sauce ingredients if you wish). Makes 5 (depending on mold size used.)
2 cups fat free milk
1 cup Uncle Ben’s long grain rice
pinch salt
finely grated zest ½ lemon (approx. 1 teaspoon)
1 teaspoon almond extract
2 teaspoons sugar
450g (1lb) dark sweet cherries, washed, pitted, coarsely chopped
2 tablespoons honey
1 teaspoon almond extract
Bring the milk to a boil slowly. Gently add in rice and salt, cover, and simmer for 20 minutes, stirring frequently to prevent sticking. If needed, in the last few minutes, add ½ cup hot water, 2 tablespoons at a time. When the rice is cooked, remove it from the heat, add the lemon zest, almond extract and sugar and mix thoroughly. Divide the rice mixture evenly and fill 5 molds, pressing down to fill all the crevices. Set aside.
Make the sauce, by combining the cherries and honey in a small sauce pan and cooking over a low heat for 15 minutes. Stir frequently. When the sauce becomes creamy, remove from heat, add the almond extract, and set aside.
Place the rice molds upside down on individual dessert plates, and tap to release. Spoon the warm sauce generously on top and serve immediately.
Per serving
Energy: 1079kJ/ 257 cals; Protein 8g; Fat 1g (includes 0g saturated fat and 2mg cholesterol); Available carbs 54g; Fibre 2g
Cut back on the food bills and enjoy fresh-tasting, easily prepared, seasonal, satisfying and delicious low or moderate GI meals that don’t compromise on quality and flavour one little bit with Money Saving Meals author Diane Temple. For more recipes check out the Money Saving Meals website.
Burgers with beetroot relish
Make these with seriously grainy rolls, pile on the veggies and serve up a low GI meal everyone will love. Serve them ‘ready made’ or just throw everything on to a large platter and let everyone make their own. Makes 8 burgers.
1–2 tablespoons olive oil
1 onion, finely chopped
1 small carrot, scrubbed and grated
1 small zucchini, grated
2 teaspoons Moroccan spice mix
350g (12oz) lean beef mince
2 tablespoons tomato sauce
¼ cup dried breadcrumbs
2 tablespoons chopped parsley
8 dense grainy rolls, toasted
Beetroot relish
225g (8oz) can sliced beetroot, drained
¼ cup low fat plain yoghurt
1 tablespoon chopped parsley
Fillings
90g (3oz) mixed salad leaves
1 large Lebanese cucumber, sliced
2–3 Roma tomatoes, sliced
Heat 2 teaspoons of the oil in a large frying pan over medium heat and cook the onion for 3-4 minutes until soft. Add the carrot, zucchini and spice mix and cook for 1 minute, stirring to combine. Place this mix in a large heatproof bowl and add the mince, tomato sauce, breadcrumbs and parsley and mix well to combine. Form into eight patties, about 6–7cm in diameter.
Wipe the frying pan with paper towel and reheat with 1 tablespoon of the oil. When the oil sizzles, cook half the patties for 4–5 minutes each side over low-medium heat, until cooked through. Drain on paper towel. Repeat with the remaining patties using more oil if necessary. While the patties are cooking, make the beetroot relish . . .
Puree the beetroot with the yoghurt in a small food processor or blender and then stir in the parsley.
Assemble the burgers with a toasted grainy roll, meat pattie, a dollop of relish and a mixture of the fillings.
Per serving
Energy: 1374kJ/327cals; Protein 20g; Fat 10g (includes 2g saturated fat and 23mg cholesterol); Available carbs 37g; Fibre 6g
Selasa, 31 Agustus 2010
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.
Busting Food Myths with Nicole Senior
Myth: Food cooked at home is always healthier
![[NICOLE]](http://www.glycemicindex.com/blog/2007/dec2007/nicole125.jpg)
Nicole Senior
Fact: 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 ratings behemoth of 'Masterchef', amazing sales of cookbooks and the endless buffet of celebrity chefs, cooking shows and food magazines. I hope this has had some positive impacts on the community at large. I’ve heard many stories of children being inspired to cook by watching 'Masterchef' on TV, and families becoming inspired to cook more at home for fun. The question is, are we eating any healthier?
One reason why the food and cooking trend may not have traction on our path to health is that many of us are just looking rather than doing it; the reason premium cookbooks have come to be known as ‘gastro-porn’! Meals eaten away from home continue to grow, and our love affair with fast food shows no sign of slowing down.
Unfortunately, most of the recipes we see on TV are not particularly healthy and would have the red light furiously flashing if we had a traffic light system of food labelling. Celebrity chefs are famous for their liberal use of fatty meat, butter, cream and salt. Most demonstrate what I call ‘special occasion’ or ‘sometimes’ food, yet this is rarely pointed out. Ingredients used on episodes of 'Masterchef' experience massive sales booms after the show goes to air so it appears some of us cook what they cook.
Even if we don’t actually cook the recipes, what about role modelling? Celebrity chefs have attained rock-star status but what a lost opportunity when vegetables hardly feature on the ‘restaurant-quality’ meals presented. What a pity many recipes contain an entire day’s worth of salt in a single dish. When the food prepared is more approachable, it draws on peasant origins designed for toiling in the fields with large portions and all the trimmings; hardly suitable for our sedentary lifestyles. If the cooking on TV and in celebrity chef cookbooks is any indication of what we’re eating at home, it is little wonder we’re in trouble with diet-related disease.
Many people speak ill of foods in packets like chocolate bars but feel good about whipping up a chocolate mud cake from scratch and eating a generous slice even though an objective measure of kilojoules and saturated fat would demonstrate that the home-made treat is worse. It is easy to criticise a fast food burger but somehow Jamie’s Steak, guinness and cheese pie with a puff pastry lid (made with all-butter pastry and pictured above) has a health halo. Just for fun I totted up the nutritional numbers. The Hungry Jack's (Burger King's) Ultimate Double Angus burger was attacked by health professionals yet Jamie’s recipe contains even more kilojoules and artery clogging saturated fat.
I’ve done a small study on the types of fats used in magazine recipes and it’s little wonder high cholesterol levels are so common. ‘But what about the love’, I hear you ask. While the love in home cooking cannot be measured, it still doesn’t counteract a diet of excess, although you may die happy with a face full of pie!
In times past, a good cook knew about balance, moderation, variety, fresh ingredients and providing nourishing meals on a budget. The same knowledge and skills are needed today, but we must add environmentally sustainable and extra healthy to the list. Much of what we see of cooking in the media has a different focus. If more home cooking is to help rather than hinder our wellbeing we have to see more about healthy eating in our info-tainment. Or switch off altogether and take lessons from grandma.
Nicole Senior MSc (Nut&Diet) BSc (Nut) is an Accredited Practising Dietitian and Nutritionist and author of Eat to Beat Cholesterol and Heart Food . Check out her website HERE.
GI Group: Check out the ‘Money Saving Meals Masterchef Makeover’ and see how Diane saved a lot of dollars and even more calories and saturated fat HERE.
Nicole Senior
Fact: 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 ratings behemoth of 'Masterchef', amazing sales of cookbooks and the endless buffet of celebrity chefs, cooking shows and food magazines. I hope this has had some positive impacts on the community at large. I’ve heard many stories of children being inspired to cook by watching 'Masterchef' on TV, and families becoming inspired to cook more at home for fun. The question is, are we eating any healthier?
One reason why the food and cooking trend may not have traction on our path to health is that many of us are just looking rather than doing it; the reason premium cookbooks have come to be known as ‘gastro-porn’! Meals eaten away from home continue to grow, and our love affair with fast food shows no sign of slowing down.
Unfortunately, most of the recipes we see on TV are not particularly healthy and would have the red light furiously flashing if we had a traffic light system of food labelling. Celebrity chefs are famous for their liberal use of fatty meat, butter, cream and salt. Most demonstrate what I call ‘special occasion’ or ‘sometimes’ food, yet this is rarely pointed out. Ingredients used on episodes of 'Masterchef' experience massive sales booms after the show goes to air so it appears some of us cook what they cook.
Even if we don’t actually cook the recipes, what about role modelling? Celebrity chefs have attained rock-star status but what a lost opportunity when vegetables hardly feature on the ‘restaurant-quality’ meals presented. What a pity many recipes contain an entire day’s worth of salt in a single dish. When the food prepared is more approachable, it draws on peasant origins designed for toiling in the fields with large portions and all the trimmings; hardly suitable for our sedentary lifestyles. If the cooking on TV and in celebrity chef cookbooks is any indication of what we’re eating at home, it is little wonder we’re in trouble with diet-related disease.
Many people speak ill of foods in packets like chocolate bars but feel good about whipping up a chocolate mud cake from scratch and eating a generous slice even though an objective measure of kilojoules and saturated fat would demonstrate that the home-made treat is worse. It is easy to criticise a fast food burger but somehow Jamie’s Steak, guinness and cheese pie with a puff pastry lid (made with all-butter pastry and pictured above) has a health halo. Just for fun I totted up the nutritional numbers. The Hungry Jack's (Burger King's) Ultimate Double Angus burger was attacked by health professionals yet Jamie’s recipe contains even more kilojoules and artery clogging saturated fat.
I’ve done a small study on the types of fats used in magazine recipes and it’s little wonder high cholesterol levels are so common. ‘But what about the love’, I hear you ask. While the love in home cooking cannot be measured, it still doesn’t counteract a diet of excess, although you may die happy with a face full of pie!
In times past, a good cook knew about balance, moderation, variety, fresh ingredients and providing nourishing meals on a budget. The same knowledge and skills are needed today, but we must add environmentally sustainable and extra healthy to the list. Much of what we see of cooking in the media has a different focus. If more home cooking is to help rather than hinder our wellbeing we have to see more about healthy eating in our info-tainment. Or switch off altogether and take lessons from grandma.
Nicole Senior MSc (Nut&Diet) BSc (Nut) is an Accredited Practising Dietitian and Nutritionist and author of Eat to Beat Cholesterol and Heart Food . Check out her website HERE.
GI Group: Check out the ‘Money Saving Meals Masterchef Makeover’ and see how Diane saved a lot of dollars and even more calories and saturated fat HERE.
GI Symbol News with Dr Alan Barclay
![[ALAN]](http://www.glycemicindex.com/blog/2009/april2009/alan125.jpg)
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, and Australian margarine manufacturers almost completely removed trans fatty acids from table margarine over a decade ago. But what about the carbohydrates (the sugars and starches) in fast food and convenience meals?
There has been some effort to reduce the amount of added sugars in fast food and convenience meals. For example, diet and no-added sugar versions of soft drinks are readily available at fast food outlets and in convenience stores throughout the nation, potentially helping us to decrease our total kilojoule intake – although the evidence for this is by no means conclusive.
Some Australian food companies have, or are pledging to, reduce the amount of added sugars in their bread rolls – a move that you could reasonable argue is more hype than substance as it is unlikely to have a significant impact on the kilojoules in the bread rolls as sugars actually provide slightly less kilojoules than the starches that will replace them. Look at the numbers and see for yourself – 15.7 kJ/g (3.75 calories/g) in sugars against 17.5 kJ/g (4.2 calories/g) in starches. Bread rolls are not a major source of added sugars in Australia anyway, with an average 90 gram roll containing around 5 grams of sugar and the picture in the USA is essentially the same. Some fast food outlets are now offering wholemeal or wholegrain bread options. While these are more nutritious in many ways than regular white bread, containing more dietary fibre and a number of important vitamins and minerals, most still have a relatively high GI.
Indeed, the main sources of carbohydrate in fast food and convenience meals with very few exceptions (see our table in Food for Thought) have a high or medium GI. Unfortunately the most commonly consumed forms of bread, potato and rice have, on average, high GI values, and these form the basis of most fast food and convenience meals like the buns for burgers and hot dogs, potato chips/French fries, and rice. The notable exceptions to the rule are pasta – and some noodle-based dishes and some sushi. It wouldn’t be too hard to make the switch to low GI options in popular fast food and convenience meals as low GI breads, potatoes and rices are around and could be used instead of the current high GI varieties if the will was there.
Healthy low GI sushi from keepin it fresh..
A more concerted effort needs to be made by the fast and convenience food industry to ensure that when they do replace saturated fat, trans fat and/or added sugars in their products, they use healthier alternatives. In particular, when it comes to carbohydrates, they should ensure that they use healthy low GI alternatives, otherwise it is highly unlikely that the new improved formulations with all their accompanying nutrition and health claims, health marks and endorsements will provide any real health benefits.
For more information on why it is highly unlikely that the new improved formulations with all their accompanying nutrition and health claims, health marks and endorsements will provide any real health benefits if they don't use healthy low GI carbs too, please feel free to contact me: alan@gisymbol.com
For more information about the GI Symbol Program
Dr Alan W Barclay, PhD
Chief Scientific Officer
Glycemic Index Foundation (Ltd)
Phone: +61 (0)2 9785 1037
Mob: +61 (0)416 111 046
Fax: +61 (0)2 9785 1037
Email: alan@gisymbol.com
Website: www.gisymbol.com
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 have little to recommend them – they are difficult to sustain and they don’t reduce the risk of chronic disease. If your preference is to eat more protein and fat and moderately reduce carbohydrate intake, then go ahead. The US-based Joslin Clinic for people with diabetes recommends a diet with 40% of energy from carbohydrates (that’s lower than is typical in the US), with a greater proportion of protein and good fats. The emphasis should be on quality – good fats, low GI carbs and nutritious protein sources such as fish, poultry, lean red meat, tofu and legumes. If your preference is for higher carbohydrate intake, then that’s OK too, but the quality of those carbs is of paramount importance.
GI testing by an accredited laboratory
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
![[FIONA]](http://www.glycemicindex.com/blog/2009/may2009/fiona125.jpg)
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
See The New Glucose Revolution on YouTube
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 have little to recommend them – they are difficult to sustain and they don’t reduce the risk of chronic disease. If your preference is to eat more protein and fat and moderately reduce carbohydrate intake, then go ahead. The US-based Joslin Clinic for people with diabetes recommends a diet with 40% of energy from carbohydrates (that’s lower than is typical in the US), with a greater proportion of protein and good fats. The emphasis should be on quality – good fats, low GI carbs and nutritious protein sources such as fish, poultry, lean red meat, tofu and legumes. If your preference is for higher carbohydrate intake, then that’s OK too, but the quality of those carbs is of paramount importance.
GI testing by an accredited laboratory
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
See The New Glucose Revolution on YouTube
Making the Most of GI News
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This website and all information, data, documents, pages and images it contains is copyright under the Copyright Act 1968 (Commonwealth of Australia) (as amended) and the copyright laws of all member countries of the Berne Union and the Universal Copyright Convention.
Copyright in the website and in material prepared by GI News is owned by GI News, Human Nutrition Unit, University of Sydney. Copyright in quotations, images from published works and photo libraries, and materials contributed by third parties including our regular contributors Alan Barclay, Jennie Brand-Miller, Johanna Burani, Diane Temple, Emma Stirling and Nicole Senior is owned by the respective authors or agencies, as credited.
GI News encourages the availability, dissemination and exchange of public information. You may include a link to GI News on your website. You may also copy, distribute, display, download and otherwise freely deal only with material owned by GI News, on the condition that you include the copyright notice “© GI News, Human Nutrition Unit, University of Sydney” on all uses and prominently credit the source as being GI News.
You must, however, obtain permission from GI News if you wish to do the following:
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GI News endeavours to check the veracity of news stories cited in this free e-newsletter by referring to the primary source, but cannot be held responsible for inaccuracies in the articles so published. GI News provides links to other World Wide Web sites as a convenience to users, but cannot be held responsible for the content or availability of these sites.
© ® & ™ The University of Sydney, Australia
Rabu, 18 Agustus 2010
Four people on rimonabant had killed themselves
A major trial linked the drug to a slightly higher suicide rate. The trial wasn't testing the drug's weight loss benefits, but whether it might prevent heart problems. It was supposed to follow more than 18,000 patients in 42 countries for three years. Roughly half were given rimonabant while the other half were given a placebo. European officials shut it down and pulled the drug from the market. It was never licensed in the United States, but was sold as Acomplia, Riobant, Slimona, as well as under other names in Europe. "Obviously the suicides are tragedies," said Eric Topol, director of Scripps Translational Science Institute and the study's lead author. "But we accept trade-offs in medicine and the psychiatric side effects might have been acceptable if we had found greater cardiovascular benefits later," he said.
He said rimonabant might still have been useful for fighting obesity, and that measures like stomach stapling surgeries also come with significant risk. Other experts disagreed. "Any mortality associated with cardiovascular preventive therapy is generally viewed as unacceptable," wrote Matthijs Boekholdt and Ron Peters of the department of cardiology in the Academic Medical Center in Amsterdam, in an accompanying commentary.
Source: MSNBC
He said rimonabant might still have been useful for fighting obesity, and that measures like stomach stapling surgeries also come with significant risk. Other experts disagreed. "Any mortality associated with cardiovascular preventive therapy is generally viewed as unacceptable," wrote Matthijs Boekholdt and Ron Peters of the department of cardiology in the Academic Medical Center in Amsterdam, in an accompanying commentary.
Source: MSNBC
Minggu, 01 Agustus 2010
Zeltiq: hottest new weight-loss procedure, freeze hard-to-shift flab to death
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