Posted by kathryn in Carbohydrates

As I blogged about yesterday, no matter what you eat the majority of your food is made up of protein, fats, carbohydrates, water and fibre. These are the bulk of our diets. Over the last couple of weeks I’ve listed fifteen foods and asked which of them contain these five components. To finish off this series, I thought I’d list them again and give all the results together. h3. Bread * White bread is 9% protein, 2.5 % fat, 47 …

Read more 30 April, 2008

Posted by kathryn in Carbohydrates

Over the last couple of weeks I’ve posted a series of questions on Limes & Lycopene. Given a list of foods – do you know which contain fat, fibre, protein, carbohydrates and water? How did you go in the quiz? I posted the questions, because I find it’s common for foods to be discussed in terms of single nutrients. Rice is referred to as a carbohydrate, meat is a protein, butter is a fat. Each food is put in its …

Read more 29 April, 2008

Posted by kathryn in Carbohydrates

Time for a quick quiz I think. Which of the following foods contain carbohydrates? # bread # milk # pumpkin # lamb # tofu # broccoli # apples # olive oil # butter # salmon # bananas # rice # hazelnuts # chickpeas # sultanas Leave your thoughts in the comments below and I’ll post the answers later today.

Read more 16 April, 2008

Posted by kathryn in Carbohydrates

Paul has asked the question – why do yoghurts that contain sugar still have a low GI? Most yoghurts have a GI of between about 14 and 40. Despite the variety of scores, this puts yoghurt in the low GI category. Even the ones that contain sugar have a low GI. In the pre-GI days of nutrition, carbohydrate foods were separated into two categories: simple and complex. This distinction was solely based on the stucture of the carbohydrate itself. ...

Read more 28 February, 2008

Posted by kathryn in Carbohydrates

The next question is all about bread. Wendy from A Wee Bit of Cooking fame asks: bq. What’s the best type to eat? Brown, wholemeal, seeded, rye . . . Bread is a staple food for many. Different countries and different cultures have been baking bread for centuries. In our supermarkets bread often takes up a whole aisle of it’s own. It’s stocked by corner shops and service stations. However, all bread’s are NOT created equal. At the …

Read more 19 February, 2008

Posted by kathryn in Carbohydrates

The eagle-eyed among you will have noted Q & A Month is turning into Q & A Six-Weeks! It’s proved very popular. I still have a question backlog to get through. But I’m hoping to finish with a flurry and answer the rest over the next seven days. Hoping anyway. Moving quickly along then – the next question is from Claire and it’s about rice milk: bq. I would like to know if there is something wrong with drinking …

Read more 16 February, 2008

Posted by kathryn in Carbohydrates

Continuing the sweet theme, Milly has asked: bq. What would be a good non sugar based alternate to honey? I’m allergic to honey and in its place I have been using golden syrup, which clearly isn’t quite as nutritionally beneficial. Is there anything that will have the same sweetening effect and consistency, but isn’t really bad for me (and my teeth)? h3. Golden syrup vs honey It may seem counter-intuitive, but when you compare golden syrup and honey, _the …

Read more 30 January, 2008

Posted by kathryn in Carbohydrates

Finally for this Q & A Thursday a reader has asked how to break an addiction to carbs? Second to tiredness, I think sugar and carbohydrate cravings are the most common complaint of clients at my clinic. A lot has been written about carbohydrate cravings. Some dismiss them as an emotional response, while others are convinced they’re a true addiction. I think it’s not a case of one or the other, but for most people it’s a bit of …

Read more 06 December, 2007

Posted by kathryn in Carbohydrates

By knowing a small amount about the GI you can both prevent diabetes in the future, but also boost your energy levels now. While the GI can sound complicated, you don’t need to know numbers and figures. Instead there are simple guidelines you can use to switch to low GI foods. You’ll start feeling the benefits immediately, through improved energy levels during the day. Plus you’ll be preventing diabetes and other health nasties in the future. h3. The importance …

Read more 02 October, 2007

Posted by kathryn in Carbohydrates

A couple of days ago I blogged about why you should be eating carbohydrates. The simple truth is they’re impossible to avoid. But what happens to that carbohydrate once it enters your mouth? Carbohydrates are the most widely consumed substance in the world, second only to water. Most cultures have carbohydrates as their staple foods. Whether it’s rice, corn in the form of polenta or maize, pasta, breads, potatoes, couscous – carbohydrates are the foundation foods of the majority …

Read more 29 September, 2007

Posted by kathryn in Carbohydrates

Carbohydrates are present in most of the foods we eat. In fact they’re impossible to avoid – unless you’re willing to live on a diet of just meat, fish and oil of course. The following foods all contain carbohydrates: * vegetables * fruit * dairy * nuts * seeds * lentils * chick peas * soy products * olives * avocado * pasta * bread * rice * couscous * cakes * biscuits * lollies * apple pie * ...

Read more 26 September, 2007

Posted by kathryn in Carbohydrates

The next question I’ve received in Q & A Thursday is all about pasta. Fiona asks: bq. What is the healthiest kind of pasta? Is buckwheat/rice pasta a healthier option (even if we don’t have a wheat intolerance) or wholemeal wheat pasta? Personally, I seem to mix it up a lot and have buckwheat / rice, organic white pasta and wholegrain pasta? I have pasta probably twice a week and have started bulking them up with more emphasis on the …

Read more 23 August, 2007

Posted by kathryn in Carbohydrates

Kicking off this week’s Q & A Thursday is a question from Kylie: bq. Are carbs that consist primarily of white flour something to be avoided, particularly for vegetarians? I’ve recently had a massage therapist recommend that I eat meat. I’m wondering if it’s more of a case that I need to cut back on the carbs (pasta, basmati rice, soy + linseed bread) and replace with quinoa, rolled oats, and wholegrain breads like pumpernickel. what do you think? h3. ...

Read more 23 August, 2007

Posted by kathryn in Carbohydrates

Today’s task in 31 Days to Better Energy is a dietary tweak, and it’s to switch to low GI carbohydrates. h3. Why? If you’re suffering from low energy levels, it can be due to a number of causes. Lack of sleep, not exercising and having a busy, stress-full life will all contribute. On top of that though, for some people, their diet just isn’t helping. Much of our diet revolves around grain-based carbohydrate foods. We have toast or cereal for …

Read more 20 August, 2007

Posted by kathryn in Carbohydrates

One reader asks: bq. I’m trying to lose some weight. Recently I’ve started drinking low carb been, instead of full strength. But am I just wasting my money? Low carb beer has rapidly gained in popularity over the last year, here in Australia. They’ve been cleverly marketed, but unfortunately I don’t think they’re a lot of help when trying to lose weight. While they do contain less carbohydrate than normal beer, most of the kilojoules in Australian beers _comes from …

Read more 19 July, 2007

Posted by kathryn in Carbohydrates

Joanne has also asked about fructose: bq. What are you views on fructose, as opposed to sucrose or glucose? I understand fructose has a lower GI, and in addition, is about twice as sweet as sucrose, so less can be used for the same taste (for example, when adding to coffee). This suggests to me that fructose is a healthier alternative to table sugar. But I’ve read that over-consumption of fructose has bad effects including damaging the liver, and that …

Read more 12 July, 2007

Posted by kathryn in Carbohydrates

Kicking off Q & A Thursday this week is a question from Mallika of Quick Indian Cooking: is avoiding carbohydrates at dinner a sensible strategy for weight loss? I’m finding it interesting how many Q&A Thursday questions are centred around carbohydrates. In the past weeks the carbohydrate focussed topics I’ve covered include the GI of different foods, winter carb-loading, whether rice is a bad food to eat and brown rice vs white rice. h3. Carbohydrate containing foods There are a …

Read more 05 July, 2007

Posted by kathryn in Carbohydrates

I liked this post from the latest GI News. It outlines basic tips on how to lower the GI of your meals, but also includes a photo comparison of a high and low GI breakfast, lunch and dinner. It’s a great way of showing that lowering the GI of your diet does not mean radically changing what you eat. For most people, a few tweaks to your current diet will do it.

Read more 02 July, 2007

Posted by kathryn in Carbohydrates

I stuffed up during this week’s Q&A Thursday. I was asked what would happen if you lived on pasta – no sauce, no cheese, just pasta alone. In my answer I stated, this diet would leave you malnourished and would ultimately lead to death. I also said that, along with vitamin and mineral deficiencies, the individual would suffer from a protein deficiency . It’s this bit I’m wrong on. As one reader pointed out, pasta does contain some protein, enough …

Read more 30 June, 2007

Posted by kathryn in Carbohydrates

Antti-Juhani asked a question that made me smile: bq. In computer science, there is a thought experiment (due to the late Edsger W. Dijkstra, one of the CS intellectual giants) called “the dining philosophers”: there are five philosophers who spend their whole time thinking – except when they’re eating. Their diet consists of spaghetti, I kid you not, all they eat is spaghetti. My question is, if one were to emulate the philosophers and eat spaghetti only, what would result, ...

Read more 28 June, 2007

Posted by kathryn in Carbohydrates

In this week’s Q & A Thursday, Lindsey asks: bq. I find I REALLY crave different things in winter, so I’ve been eating lots of potatoes, creamy/cheesy things, thick soups, etc. All in moderation of course! But I am a bit concerned about the heaviness of these foods. I was wondering whether you’ve got a few ideas about giving the body what it wants in winter without compromising my health? I also I want different foods in winter. The salad …

Read more 28 June, 2007

Posted by kathryn in Carbohydrates

One question that came out of yesterday’s Q & A Thursday was why the difference in rice GI values. While jasmine has a whopping 109, basmati rice has a much more sedate GI of 58. Given I’ve been talking so much about rice this week, I thought I’d answer this question now, rather than holding it over to next Q&A Thursday. The GI of a food depends on a range of different things. When it comes to rice though, it’s …

Read more 08 June, 2007

Posted by kathryn in Carbohydrates

A large part of the reason we eat a lot of rice, pasta and potatoes is habit. We’re used to cooking some pasta, throwing a pre-made sauce over it and topping with a sprinkling of cheese; or making a stirfry and serving with rice. I’m not saying don’t make these dishes, or change how you cook but change your ratios. For example: * Cook less pasta, but throw some broccoli or cauliflower spears into the water half way through and …

Read more 07 June, 2007

Posted by kathryn in Carbohydrates

Today I’ve posted a whole lot of information about carbohydrates * different kilojoule values * the different GIs * is brown rice better * does white rice have any value? Underneath all these however, is the fundamental issue of what makes up a healthy, well-balanced diet. h3. Should you be eating carbohydrates? As I’ve stated before, I don’t believe you need to forego all potatoes, bread, pasta, rice and other grain based foods. There is a place for carbohydrates …

Read more 07 June, 2007

Posted by kathryn in Carbohydrates

To prove today is not completely rice-centric, I’ve also been asked about other grains and legumes. Apart from pasta, the list below is per metric half-cup (ie 125ml) of the raw grain and the dried legume. I thought this was the most useful benchmark for comparison – certainly when I cook grains and legumes I rarely weigh them out, but instead go by volume. Pasta comes in so many shapes and sizes that a volume measurement is meaningless, I’ve therefore …

Read more 07 June, 2007

Posted by kathryn in Carbohydrates

The rice we eat is actually the seed of the rice plant. The outer husk of the seed is first removed by milling and this product is brown rice. If this process is continued, the germ and bran of the rice are also removed, giving white rice. During the milling process there is considerable nutrient loss. Brown rice, therefore is higher in fibre, B vitamins, potassium and magnesium than all types of white rice. While it’s not as low as …

Read more 07 June, 2007

Posted by kathryn in Carbohydrates

As I mentioned in the last post , different rices have different GI values: * Basmati rice = 58 * Brown rice = 60 * Arborio rice = 69 * Sunbrown Quick rice = 80 * Calrose = 83 * Glutinous rice = 98 * Jasmine = 109 In terms of comparison, a low GI value is below 55. A medium GI is 56 – 69, while a high GI food is anything over 70.

Read more 07 June, 2007

Posted by kathryn in Carbohydrates

This is quite a common statement among health food people – that white rice should be avoided because it’s just like eating sugar. I can see why people say this, but it’s somewhat of a simplification. h3. What’s wrong with sugar Two of the main problems with sugar are that it’s high in kiljoules and it has a high Glycemic Index (GI). Therefore if you eat sugar, not only are you consuming a lot of energy (for it’s weight and …

Read more 07 June, 2007

Posted by kathryn in Carbohydrates

The next Question in Q & A Thursday is from Andrew and it’s all about rice: bq. is rice a low fat, low salt, healthy grain, or a carbohydrate-containing food that causes health problems with over consumption? There’s no black and white answer to this one – it depends on how much you eat and your current health. h3. The nutritional content of rice While the primary constituent of rice is carbohydrate, it does contain other nutrients: * Small …

Read more 31 May, 2007

Posted by kathryn in Carbohydrates

News from the GI group at Sydney University: they’ve found a low GI potato . . . and it’s the Nicola. Nicolas are not a new variety of potato – they’re one of my favourites and I’ve been using them for years. They’re a lovely, waxy potato that holds it’s shape and doesn’t go mushy when cooked, making Nicolas perfect for curries, stews and potato salads. While most potatoes have a high GI rating of between 75 and 101, ...

Read more 07 April, 2007

Posted by kathryn in Carbohydrates

I saw this article, _ food facts and fiction _ , in the Sydney Morning Herald last week and it’s finally up on their website. Paula Goodyer answers some of those basic questions about diet and nutrition, for example is spinach a good source of iron, does broccoli prevent cancer and does sugar cause diabetes? As Paula writes: bq. Healthy eating should be simple to do but many of us still take our information from our friends, mothers and …

Read more 20 March, 2007

Posted by kathryn in Carbohydrates

With the incidence of type II (non-insulin-dependent) diabetes on the rise in Australia, it’s increasingly vital to spread the message of how it can (usually) be regulated through diet and lifestyle changes. If you want to prevent complications, keep your blood sugar levels stable and continue living a long and healthy life, then diet and lifestyle are important. The latest GI newsletter contains a comprehensive list of the ten diet and lifestyle changes you need to make to reduce your …

Read more 02 March, 2007

Posted by kathryn in Carbohydrates

And while we’re on the subject of the glycemic index, the latest newsletter from the GI group at Sydney Uni contains some practical tips on lowering the GI and GL of your overall diet. Regardless of whether you’re concerned about the GI or not, they’re still a really good set guidelines. Including: bq. Pile half your dinner plate high with green or salad vegetables. Aim to eat at least five serves of vegetables (this doesn’t include starchy the ones like …

Read more 06 November, 2006

Posted by kathryn in Carbohydrates

We eat food for many reasons: to keep us alive; for energy; for comfort and reassurance; as part of interacting with friends and family; because we enjoy it. However we also eat food because it provides us with nutrients. The old adage ‘we are what we eat’ is true, food supplies us with the building blocks that make up our bodies, as well as the fuel to run it and the ability to make the enzymes that catalyse the biochemical …

Read more 17 June, 2006