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GI NewsAugust 2014

Nutrient density: Prof. Jennie Brand-Miller answers your questions;


Alan Barclay discusses the role of family environment in the expression of diabetes
genes;
Weight gain where there's a family history of type 2 diabetes;
Nutritional strategies for preventing and managing type 2 diabetes;
Focus on prunes. Nicole Senior checks out the benefits of prunes, Anneka Manning
whips up a batch of prune and almond brownies and Chrissy Freer serves up baked
barley puddings with port-poached prunes;
Taste Planner's mustard and rosemary pork with roast pears.
GI News
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Management and design: Alan Barclay, PhD
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Food for Thought
Its all in the family.
The road to type 2 diabetes can run in the family. In fact, a family history of diabetes is a
major risk factor. What are your odds? Its estimated that having:
one parent with diabetes doubles your risk
both parents with diabetes increases your risk up to six times
a brother or sister with type 2 diabetes increases your risk more than four times.
Dont be despondent. Even if type 2 diabetes or pre-diabetes runs in your family, theres
plenty you can do to keep diabetes at bay. For example, clinical trials have shown that three
out of five people with pre-diabetes can avoid type 2 diabetes simply by improving their diet,
losing a bit of weight (and keeping it off) and becoming (and staying) more active.

PREVIEW, an international study involving 8 different countries and 15 partners, is currently
underway to identify the most efficient lifestyle intervention pattern for preventing type 2
diabetes in people who have pre-diabetes, are overweight or obese (i.e. at high risk). The
aim of this study is to find out the best methods (through diet, exercise and behavioural
modification) of maintaining weight loss and keeping diabetes at bay. Volunteers for this
study will have their own team of professionals dedicated to their weight loss and weight loss
maintenance, all free of charge, says Prof Jennie Brand-Miller.

Here at the University of Sydney, were going to compare two diets and two forms of
exercise. So first of all we will randomise eligible participants with pre-diabetes to either a
high protein/low GI diet, or to the conventional healthy diet. Then we will split each dietary
group into two again. One group will be doing the equivalent of 150 minutes a week of
moderate intensity exercise, like a brisk walk. The other group will do something thats a
little bit more intense, it will involve puffing but they only have to do half as many minutes
per week. So what were doing is were going to build up slowly with the help of exercise
physiologists to doing, say, 15 minutes five days a week where you puff.

The 3-year study itself is in two parts. For the first 8 weeks (phase 1), we will get participants
to lose about 8% of their body weight using meal replacement milkshakes we provide all
the milkshakes. Those who lose 8% of their body weight are then eligible for phase 2, the
maintaining weight loss phase. We are trying to prevent our successful losers from putting
the weight back on. If you live in Sydney (Australia) and are interested in taking part, see
below for details for applying or for finding out more about it.


What's new?
Know your family medical history.
A family history of type 2 diabetes was associated with a higher incidence of diabetes reports
a study in Diabetologia (www.ncbi.nlm.nih.gov/pubmed/23052052). The greatest risk was
observed in those with two parents with type 2 diabetes and those whose parents had been
diagnosed with diabetes at a younger age, an effect largely confined to a maternal family
history.

Family history of diabetes increases the risk of pre-diabetes by 26 percent.
Pre-diabetes can take two forms: impaired fasting glycaemia (IFG) where levels of glucose
are higher than normal but not high enough to be classed as diabetes; and impaired glucose
tolerance (IGT) where blood glucose levels are abnormal due to increased insulin resistance.
When Fritsche and colleagues from the German Centre for Diabetes Research analysed the
records of 8106 individuals who did not have type 2 diabetes, they found 2624 had IFG
and/or IGT. When they went on to analyse whether having at least one first degree relative
with diabetes was associated with pre-diabetes, they found that a family history of diabetes
increased the risk for pre-diabetes by 26% when the analysis took account of age, sex, and
BMI. Writing in Diabetelogia (www.ncbi.nlm.nih.gov/pubmed/23979484), they conclude:
We found that family history is an important risk factor for pre-diabetes, especially for
combined IGT and IFG. Its relevance seems to be more evident in the non-obese.

Weight gain when there's a family history of type 2 diabetes.

Healthy people with a genetic predisposition to type 2 diabetes gain more weight overeating
over the short term than their non-genetically-prone counterparts. In a 28-day study
(www.ncbi.nlm.nih.gov/pmc/articles/PMC2927938/) undertaken at Sydney's Garvan Institute
of Medical Research, scientists set out to mimic the kind of overfeeding that typically takes
place during feasting periods like Christmas. Seventeen (otherwise healthy) people with a
family history of type 2 diabetes, along with 24 people without any family history, took part
in the research. The groups were matched for age, weight and lifestyle. Each person was
asked to eat 1250 calories (5230 kJ) a day beyond their energy requirements all carefully
calculated in advance. They were given a variety of high-fat snacks such as crisps, chocolate
bars and dairy desserts to supplement their normal diets. Their weight, fat distribution and
blood insulin levels were measured at the start of the project, after 3 days and at 28 days. On
average, the people with a family history of diabetes gained over a kilogram more than the
rest (3.4 kg as opposed to 2.2 kg) over 28 days. They also had more insulin circulating in
their systems after only 3 days, before they showed any detectable difference in weight gain
from the other group.

Its already well-known that relatives of people with type 2 diabetes are more likely to
develop it themselves, said Professor Campbell, senior researcher at Garvan and Director St
Vincents Diabetes Services. We wanted to challenge these individuals with overfeeding
while they were still young and healthy, without any metabolic impairments. Our study
shows just how quickly the body reacts to overeating, and how harmful it can be in
susceptible people. While we expected differences between the two groups, we were
surprised by the amount of extra weight the diabetes-prone group gained.

At the end of the study, participants were helped to lose weight, with both groups being
equally successful. The biggest loser came from the group with a family history of
diabetes.

Nutritional strategies for preventing and managing type 2 diabetes.

Writing in The Lancet (www.thelancet.com/journals/lancet/article/PIIS0140-
6736%2814%2960613-9/abstract), Professor Frank Hu and colleagues review the evidence
on the dietary components and nutritional strategies for preventing and managing type 2
diabetes. The quality of dietary fats and carbohydrates consumed is more crucial than is the
quantity of these macronutrients, they conclude. Diets rich in wholegrains, fruits,
vegetables, legumes, and nuts; moderate in alcohol consumption; and lower in refined grains,
red or processed meats, and sugar-sweetened beverages have been shown to reduce the risk
of diabetes and improve glycemic control and blood lipids in patients with diabetes. With an
emphasis on overall diet quality, several dietary patterns such as Mediterranean, low
glycemic index, moderately low carbohydrate, and vegetarian diets can be tailored to
personal and cultural food preferences and appropriate calorie needs for weight control and
diabetes prevention and management.
Nicole's Taste of Health
A dark horse.
Im attracted to black foods. Im not sure why: perhaps it because they are so unusual and
mysterious? Perhaps it is because it is unlikely that something so unattractive and sinister
looking can actually be edible? Just think Japanese nori (seaweed), eggplant, squid ink, black
beans and Vegemite (yeast extract spread). But my all-time favourite black food is the
humble prune. Youd just never expect these shrivelled little uglies to taste as good as they
do, and their nutritional goodness is also surprising. This dark horse is actually a dried plum,
which probably explains why they are low GI and such a rich source of nutrients and
phytochemicals. Calling them dried plums also seems to make them sound so much more
attractive, and goes some way to make up for their shortcomings in the looks department.

The best plum variety to dry into prunes is the Ente, developed by French monks in the
thirteenth century, and the prunes are called DAgen. They are a good source of vitamins A
and C, and contain potassium, calcium and iron. But I suppose they are most famous for their
effect on the bowels. Prunes are renowned for getting things moving and this is due to their
fibre and natural sorbitol content. Both whole prunes and prune juice have provided relief to
those suffering constipation for generations, and are the go-to natural cure recommended by
just about everybody. Nowadays of course, we know they are high in FODMAPS (poorly
digested carbohydrates) that have adverse effects for many people with IBS (Irritable Bowel
Syndrome), but this is a small detail in their otherwise glowing report card.

Prunes are more than their goody-two-shoes reputation: they taste delicious and are
marvellously versatile. Traditionally served at breakfast as compote or on top of cereal, they
offer so much more than a healthy start to the day. They are compact and travel well making
them the perfect snack on-the-go, especially mixed with nuts and particularly those with
bitter flavour notes like walnuts and pecans which provide good contrast to the rich sweetness
of the prunes. Their sweetness and gooey texture are ideal for making uber-trendy bliss balls
(or protein balls), and add richness to cakes, loaves and slices, and especially yummy when
partnered with cocoa (See Annekas delightful recipe below). Their slightly tart sweetness
and exotic colour make them sensational in crumbles, puddings and tarts. And prunes work
well in savoury dishes too: who could forget the retro-classic Devils on Horseback prunes
wrapped in bacon (there are those dark horses again). They also add contrasting sweetness to
poultry stuffing, sauces for pork and game meats, tagines, chutneys and cheese platters.

I read on the Australian Prunes website (www.ausprunes.org.au) that the French so love
prunes, they often present a beautifully wrapped box of them as a gift instead of chocolates.
Im not sure theyd have quite the same impact elsewhere in the world. What about chocolate
coated prunes? Now theres a winner, and something like DAgen au chocolat has a lovely
ring to it!

Buon appetito!

Nicole Senior is an Accredited Nutritionist, author and consultant who strives to make
healthy food taste terrific. You can follow her on Twitter or Facebook or checkout her
website at www.nicolesenior.com.au
In the GI News Kitchen
Family Baking.
Anneka Manning, founder of Sydneys BakeClub (www.bakeclub.com.au), shares her
delicious better-for-you recipes for snacks, desserts and treats the whole family will love.
Through both her writing and cooking school, Anneka teaches home cooks to bake in
practical and approachable yet inspiring ways that assure success in the kitchen.

Prune and Almond Brownies
Cocoa, prunes, almond meal and buttermilk are all key ingredients in making these brownies
moist, fudgey and rich (just the way brownies should be)without a square of chocolate or a
cube of butter in sight. Youll be amazed how good they taste too. Our guesstimate is that
they are low GI too.
Makes 32
Preparation time: 15 minutes (+ cooling time)
Baking time: 25 minutes
200g (7oz) pitted prunes, chopped
1 cup water
75g (2oz) cocoa powder
cup plain wholemeal spelt flour (see Bakers Tips)
2 teaspoons baking powder
1 cup almond meal
cup LoGiCane sugar (See Bakers Tips)
2 eggs, at room temperature,
1/3 cup sunflower or light olive oil, plus extra for greasing
cup buttermilk
1 tsp natural vanilla essence or extract
1 tsp icing sugar (optional), to dust

Preheat the oven to 180C/350F (160C/320F fan-forced). Lightly brush a 16 x 26cm/7
x11in (base measurement) slice tin with a little oil to grease and then line with a piece of non-
stick baking paper.
Combine the prunes and water in a small saucepan. Bring to a simmer over medium heat,
reduce heat to low and simmer for 5 minutes, stirring occasionally, until almost all the water
has evaporated and the mixture is pulpy. Transfer to a bowl and set aside to cool to room
temperature.
Sift together the cocoa powder, flour and baking powder, returning any husks from the flour
to the mixture.
In a separate bowl, combine the cooled prune pulp, eggs, oil, buttermilk and vanilla and use
a fork to combine evenly. Add to the dry ingredients and use a spatula or large metal spoon to
fold together until just combined.
Pour the mixture into the prepared tin and smooth the surface with the back of a spoon. Bake
in preheated oven for 25 minutes or until moist crumbs cling to a skewer inserted into the
center. Cool in the tin.
Cut into 32 portions and serve sprinkled with icing sugar, if desired. These brownies will
keep in an airtight container at room temperature for up to 4 days.

Bakers tips
You can use plain wholemeal flour or buckwheat flour in place of the spelt flour if
you wish.
You can use raw sugar in place of the LoGICane sugar if you wish.
Per serve (one small piece)
350kJ/ 85 calories; 2g protein; 5g fat (includes 0.8g saturated fat; saturated:unsaturated fat
ratio 0.2); 8g available carbs (includes 5.5g sugars and 2.2g starch); 1g fibre

Cooking with Supergrains author, Chrissy Freer
Baked Barley Puddings with Port-poached Prunes.
Remember the milk puddings of childhood? This one is for grown-ups. Its deliciously low
GI and you can make it with regular or reduced fat milk and if its for the whole family,
poach the prunes in water or green tea rather than port. Serves 4.

1 cup cooked pearl barley
2 eggs
1 cups milk
2 tbs caster (superfine) sugar
1 tsp vanilla extract
tsp ground nutmeg, to sprinkle

Poached prunes
100g/3oz pitted prunes, quartered
2 tbs light brown sugar
2 tbs port

Preheat oven to 160C/315F. Lightly grease four 150ml/5fl.oz. ovenproof ramekins and place
on a large baking tray.
Divide the barley evenly among the greased ramekins. Whisk the eggs, milk, sugar and
vanilla until well combined and pour evenly over the barley. Sprinkle the top of each pudding
with a little nutmeg and bake for 30 minutes or until puffed and just set. The puddings should
have a slight wobble in the centre. Set aside to cool. Meanwhile ...
Poach the prunes in a medium saucepan with the sugar, port and cup water, stirring to
dissolve the sugar. Bring to the boil, then reduce the heat to low and simmer for 5 minutes or
until the prunes are syrupy. Remove from heat and allow to cool a little.
Serve the puddings warm or chilled topped with the poached prunes.

Per pudding (made with reduced fat milk)
1145kJ/ 278 calories; 8.5g protein; 7g fat (includes 3g saturated fat; saturated:unsaturated fat
ratio 0.75); 42g available carbs; 4g fibre

Supergrains (Murdoch Books/Random House) is available from good bookshops and online.

Meal planning made easy with Taste Planner.
Taste Planner provides personalised meal plans including diabetes-friendly plans that you can
access on your mobile (cell), laptop, desktop or tablet. They are offering GI News readers a
28-day free trial plus 24 weeks with 50% off
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ternal&utm_medium=email_external&utm_term=GI_News&utm_content=GI_News&utm_c
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days for meal plans. Enter coupon code GINEWS on the payment details page to redeem
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Chrissy Freers Mustard and Rosemary Pork with Roast Pears.
Serves 4.

4 pears, unpeeled, cored, cut into 3/4in/2cm-thick wedges
2 red onions, cut into thick wedges
Olive oil spray
2 tbs balsamic vinegar
2 tbs wholegrain mustard
2 tsp chopped fresh rosemary
1 tsp finely grated lemon rind/zest
1 tbs olive oil 4 (about 4oz/125g each) pork loin steaks
3oz/100g baby spinach leaves
Steamed green beans, to serve

Preheat the oven to 400F/200C. Line two baking trays with non-stick baking paper.
Place the pear and onion wedges on one of the trays. Spray with oil, drizzle with half the
vinegar and bake in the oven for 25 minutes or until the pears are golden and tender.
Meanwhile ...
Combine the mustard, rosemary and lemon rind in a bowl. Heat the olive oil in a large non-
stick frying pan over high heat. Cook the pork for 2 minutes each side or until golden.
Remove from heat. Spread one side of each pork steak with mustard mixture. Transfer to the
second baking tray and bake in the oven for 67 minutes or until cooked through.
Place the pear, onion, spinach and remaining vinegar in a bowl, and toss to combine. Divide
pear mixture and pork steaks among serving plates. Serve with beans. (Recipe and photo
courtesy www.taste.com.au; Photo credit: Rob Palmer.)

Per serve
1325kJ/330 calories; 30g protein; 7g fat (includes 1g saturated fat; saturated:unsaturated fat
ratio 0.2); 30g available carbs; 11g fibre

Johanna's Italian Kitchen
American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares her
favourite recipes with a low or moderate GI. For more information, check out Johanna's
website (http://eatgoodcarbs.com). The photographs are by Sergio Burani. His food, travel
and wine photography website is www.photosbysergio.com.

Lemon-laced Roasted Eggplant.
Eggplant (aubergine) tastes great with cooked tomatoes. True. But have you ever eaten plain
broiled eggplant with fresh lemon juice sprinkled on top? Dynamite! Simple, quick and
delicious. End of story. Servings: 6

2 large eggplants (1lbs or 0.6kg each)
3 large cloves of garlic, sliced
sea salt and freshly ground pepper to taste
1 tsp dried oregano
1/4 cup (60ml) extra virgin olive oil
2 tbs (30ml) fresh lemon juice
5-6 sprigs fresh parsley, coarsely chopped

Preheat oven to 400F (200C). Line a baking pan with foil or baking paper.
Cut the eggplants in half lengthwise. Cut each half lengthwise in half again. Cut each of the 8
resulting strips in half crosswise. Place them in a large bowl with the garlic, sprinkle with salt
and pepper, add the oregano and then the oil. Mix well.
Place eggplant pieces in the prepared baking pan. Roast eggplant for 25 minutes until soft
and browned. Remove eggplant from oven, place in a serving bowl, toss with the lemon juice
and parsley. Serve immediately.

Per serve
560kJ/135 calories; 2g protein; 10g fat (includes 1g saturated fat; saturated:unsaturated fat
ratio 0.1); 5g available carbs; 7g fibre
Putting the Fun Back into Fitness
Walking is a surprisingly effective form of exercise for people with diabetes or those
trying to prevent it.
It doesnt really matter who you are or what type of diabetes you have, if you want to be
around and in good shape to enjoy your life, your family and your friends, you have to get
some exercise. There are really only two requirements when it comes to exercise. One is that
you do it. The other is that you continue to do it say authors Jennie Brand-Miller, Kaye
Foster-Powell, Alan Barclay and Stephen Colagiuri in the new ebook edition of The Low GI
Diet: Managing Type 2 Diabetes
(www.hachette.com.au/books/detail.page?isbn=9780733633386)(Hachette Australia; to be
published 26 August 2014).

Why push yourself to exercise? Exercising muscles need fuel and the fuel they need most is
glucose. So as soon as you start moving your muscles theyll start burning up glucose. First
theyll use their own stores of glucose (thats glycogen); then theyll call on the liver for
some of its stores, all the time drawing the glucose out of the blood and lowering your blood
glucose levels.

A study in Diabetes Care provides convincing proof that regular walking can provide
significant health benefits for very little cost. A group of nearly 200 people with type 2
diabetes were given physical activity counselling every three months for two years. Some
took it more seriously than others. The researchers found that those walking 25km (2400
6400 steps) more than usual each day achieved the most benefits for their diabetes.

When I was recently diagnosed with type 2 diabetes, at the age of 75, I was horrified when
my doctor suggested I go for a walk each day. Walk? The furthest I ever walk is to the
driveway! I said. But I wanted to manage my diabetes and to do that I really had to lose
some weight, so I began walking every morning, with my husband. After six weeks I could
walk 4050 minutes a day quite easily. And I had lost 5kg. I feel so much better for it and I
can do things I havent done in years. Betty

Is it fun or is it exercise? According to the findings of two small studies from the Cornell
Food and Brand Lab published in Marketing Letters
(http://link.springer.com/article/10.1007%2Fs11002-014-9301-6), if you think of being
physically active as a fun run or as a well-deserved break, youll eat less afterwards. Think
of it as exercise or as a workout and you'll later eat more to reward yourself.

Adults were led on a 2 km walk around a small lake and were either told it was going to be an
exercise walk or a scenic walk. In the first study, 56 adults completed their walk and were
then given lunch. Those who believed they had been on an exercise walk served and ate 35%
more chocolate pudding for dessert than those who believed they had been on a scenic walk.
In the second study, 46 adults were given mid-afternoon snacks after their walk. Those
thinking they taken an exercise walk ate 206 more calories of M&Ms, which was over twice
as much 124% more than those who had been told they were on a scenic walk. Viewing
their walk as exercise led them to be less happy and more fatigued, says lead author,
Carolina Werle, professor at Grenoble Ecole de Management in France.

For beginning or veteran exercisers, the bottom line is this says Brian Wansink, author and
Director of the Cornell Food and Brand Lab: Do whatever you can to make your workout
fun. Play music, watch a video, or simply be grateful that you're working out instead of
working in the office. Anything that brings a smile, is likely to get you to eat less.
Update with Dr Alan Barclay

Families share more than their genes
As we describe in food for thought this issue, the road to type 2 diabetes can run in the
family. One of the main reasons is genetic you are genetically very similar to your
biological parents and siblings. Your height, amount of muscle, the size of your essential
organs and amount and location of your body fat is partially determined by your genes, and
this in turn affects your insulin sensitivity, amongst many other things.

We tend to overlook, or perhaps downplay, the role of the family environment in the
expression of those diabetes genes. As well as inheriting genes, we tend to inherit a
lifestyle. If your parents were always active and encouraged you to participate in team
sports, bicycle riding, walking, dancing, etc., chances are they and you will have reduced the
risk of developing type 2 diabetes, as you will all have more muscle, a lower amount of body
fat and less insulin resistance than if your lifestyle was a sedentary one.

We also inherit eating habits. Our family background is a powerful predictor of our familys
diet. Its well established that type 2 diabetes is more common among certain groups
including people from the Middle East, South Europe, South Asia, Indigenous Australians,
Maoris, Pacific Islanders, African Americans, Hispanic Americans and American Indians
compared with people from an Anglo-Celtic background, for example. Again, along with
their genes, they inherited their ancestors eating patterns built around their traditional foods
and drinks and ways of preparing and eating foods. These dietary and cultural patterns
undoubtedly influence the expression of diabetes genes.

There is strong evidence that both the traditional Mediterranean diet
(www.ncbi.nlm.nih.gov/pubmed/24931280) and certain traditional Asian cuisines like
traditional Japanese diets (www.ncbi.nlm.nih.gov/pubmed/20234038) are associated with
longevity and a lower risk of developing chronic diseases like type 2 diabetes, despite being
composed of very different foods, with very different macronutrient profiles Mediterranean
diets are relatively high in fat whereas most Asian diets are very high in carbohydrate and
low in fat. What these traditional eating patterns have in common, however, as discussed in
Whats New in this issue is that they were built around naturally low GI, minimally processed
whole foods.

Of course, that was then. Nowadays, like the rest of us, people living in Asia and around the
Mediterranean are adopting more typical Western diets with more refined and processed
foods. Indeed, a large population-based study carried out in Western European found that the
average GI of the typical Greek diet was 57, whereas in Japan the average dietary GI was 64.
A low GI diet has an average GI 45, so the typical diets of both countries now fall well
outside the low GI category and may explain in part each nations rising diabetes prevalence
rates.

Dietary modelling conducted at the University of Sydney showed that by simply swapping
medium to high GI foods with lower GI equivalents in modern Asian and Greek cuisines, you
can reduce average dietary GI down to the recommended range. This simple swap it dont
stop it approach is one way of improving dietary quality, and it works with a range of
cuisines, meaning people can continue to enjoy the foods they love, and it doesnt have to
ruin their social or cultural life. This is one reason why low GI diets are sustainable in the
long-term.

So, even if you have a strong family history of type 2 diabetes, dont think that it is inevitable
that you and your children will develop it. Be an active family and use the swap it dont stop
it approach to improve your eating habits. This long term recipe for success will help you
prevent, or at the very least delay, the onset of type 2 diabetes.




GI Symbol Program
Dr Alan W Barclay PhD,
Chief Scientific Officer,
Glycemic Index Foundation (Ltd):
alan.barclay@gisymbol.com
www.gisymbol.com

GI testing
Fiona Atkinson,
Research Manager,
Sydney University Glycemic Index Research Service:
sugirs.manager@sydney.edu.au

GI database
www.glycemicindex.com
Q&A and New Product News
Prof Jennie Brand-Miller answers your questions.

Everyone seems to be talking about nutrient density these days. Can you explain
simply what this actually means and why it seems to matter so much?
Nutrient density is about quality over quantity. Nutrient-dense foods are those which
contribute greater amounts of beneficial nutrients (vitamins and minerals) per calorie
(kilojoule) to your overall diet. By selecting these foods first, it allows you to obtain all the
nutrients you need in your diet without exceeding your energy needs. It is wise for everyone
to opt for mostly nutrient-dense foods to maximise nutritional intake and manage their weight
but this is particularly important during pregnancy when a Mums need for essential nutrients
increases more than her energy (calorie/kilojoule) needs.

The produce aisles are where youll find nutrient-dense foods fruits, vegetables, legumes
(dried beans and lentils), whole grains, nuts, seeds, fish, lean meats and poultry and lower fat
dairy products. Foods with a high nutrient density are largely those which tend to be less
processed and most come from the plant kingdom. If they are rich in carbohydrate, they
should have a low GI. These include:
Vegetables and fruit For maximum nutrition aim for a wide variety of different
coloured fruit and vegetables each day and make these the basis of your meals and
snacks.
Low GI grains, preferably wholegrain foods These will provide more nutrients and
fibre than highly processed, refined grains. Think thick-cut, traditional oats, brown (or
black or red) rice, quinoa, pearl barley, burghul, buckwheat and wholewheat pasta or
noodles and low GI, high fibre breakfast cereals or dense wholegrain breads.
Legumes Lentils, chickpeas, kidney beans, cannellini beans, borlotti beans, butter
beans, black-eye beans and navy beans are all low GI, nutritious, economical and
versatile. Cook your own or use the convenient canned versions.
Nuts and seeds Nuts and seeds are rich in the healthy fats and a packed with a variety
of vitamins and minerals including iron, zinc and magnesium. Add them to meals or
eat them as a snack. Nut and seed spreads (such as tahini) are a nutritious alternative
to butter.
Lean protein foods Lean meats, poultry, fish, seafood, tofu and eggs supply
important vitamins and minerals including iron, zinc, vitamin B12 (animal products
only) and omega-3 fats (fish and seafood) in addition to protein.
Dairy or soy products or alternatives Milk, soy milk and yoghurt provide protein
and all important calcium. If choosing soy milk or other milk alternatives such as rice
or oat milk (these latter two have high GI values), make sure you choose brands with
added calcium, and if you are vegetarian look for one with added vitamin B12. If you
dont eat dairy products or calcium-fortified alternatives you will need to incorporate
other calcium-rich foods such as hard tofu, almonds, dried figs, unhulled tahini, Asian
greens, Kale and broccoli.
Random House Australia has recently given me a review copy of Jerusalem by chefs Yotam
Ottolenghi and Sami Tamimi. I have to say this cookbook is like having a bible of nutrient-
dense, low GI recipes. It makes eating the nutrient-dense, low GI way deliciously easy.

And its probably not hard to work out the nutrient-poor foods this includes things like
sweet biscuits, cakes, pastries, confectionery, chips/fries, crisps and other savoury snacks,
and soft drinks these foods are high in energy but provide little in the way of nutrition and
are best kept for occasional treats rather than everyday choices.

Product News.
Eating for Eye Health.
Macular degeneration (MD) is the name given to a group of degenerative diseases of the
retina that cause progressive, painless loss of central vision, affecting the ability to see fine
detail, drive, read and recognise faces. Theres no cure, but there are treatment options that
can slow down its progression, depending on the stage and type of the disease (wet, dry, and
other forms). The earlier it is detected, the more vision you are likely to retain. Exactly what
causes MD is not fully understood, but it runs in families if you have a parent with MD,
you have a 50% risk of suffering from it yourself. You cant change your genes but you may
reduce the risk of macular degeneration as you age or slow down the progression of the
disease by making positive diet and lifestyle changes. Heres what the Macular Degeneration
Foundation (www.mdfoundation.com.au) advises:
Have an eye test and make sure the macula is checked
Dont smoke
Keep a healthy lifestyle, control weight and exercise regularly
Eat a healthy well-balanced diet
Eat fish two to three times a week, dark green leafy vegetables and fresh fruit daily,
and a handful of nuts a week. Limit the intake of fats and oils
Choose low glycemic index (GI) carbohydrates instead of high GI whenever possible
In consultation with your doctor, consider a suitable supplement Use an Amsler grid
daily to check for symptoms of macular degeneration
Provide adequate protection for your eyes from sunlight exposure, including for those
who are very young
Eating for Eye Health (Ita Buttrose and Vanessa Jones ), a practical guide to cooking for
nutrition and wellbeing, contains over 90 recipes to ensure that eating for good eye health
comes with a great taste (New Holland Publishing).

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