We’ve all heard a lot about the Glycemic Index (GI) – an index that ranks carbohydrates according to their immediate effect on your blood sugar levels. But what about the term “Glycemic Load”?  What is it?  How is it different to GI?  And which one am I supposed to refer to?

All very good questions. Read on, and all will be revealed…

What is GI?

GI looks at the effect a portion of carbohydrate has on your system right away, so it‘s essentially a measure of the quality of the carbohydrate.  Good quality carbohydrates release energy slowly.  Lower quality carbohydrates produce a sharp spike in your bloody sugar levels, followed quickly by an energy slump.

But the GI does have a small flaw – it’s based on a test portion size of 50g of carbohydrate, which is rarely representative of the portion size you’re eating in real life.

For example, watermelon has a GI of 72, which makes is a high GI food.  But there are only 6g of carbohydrate (approximately) in a 120g slice, so you’d have to eat over 6 slices to hit that GI!

This is where Glycemic Load (GL) comes in… it takes into account the size of the portion of carbohydrate you’re actually eating.

And why is GL important?

And why would you want to do that?  Well, GL enhances the concept of GI, so it’s important for 3 very important reasons:

- Controlling blood sugar levels is an important tool in diabetes management
- Avoiding sustained blood sugar spikes can help avoid the onset of type-2 diabetes
- A small to moderate GL helps reduce the storage of fat in the body, and increases glycogen (blood sugar) stores

Ok, how do I go about calculating GL?

The formula is pretty simple, but you need to know the GI of the food you want to calculate GL for, first.  The Glycemic Index Foundation has a fantastic database for this.

Then, the formula is:

GL = (carbohydrates per portion x GI) / 100

In keeping with the watermelon example:

GL = (6 x 72) / 100

GL = 4

 
That’s pretty easy, but what is a good, moderate, or low level GL?

Low GL foods produce a result between 0 and 10

E.g. wholemeal bread (9), baked beans (7), pitta bread (10) and peanuts (1)

 
Moderate GL foods are those with a result between 11 and 19

E.g. rice cakes (17), brown rice (18) and bananas (12)

 
Foods with a high GL are those with a result over 20

E.g. baked potato (26), raisins (28) and white rice (23)

 
… and finally

The concept of GL only has relevance in relation to GI.

Eating small portions of low GI, low-carbohydrate foods will produce a smaller and more prolonged rise in blood sugar levels (i.e. more stability).  Conversely, eating almost any sized portion of high GI food will produce a surge and drop in blood sugar levels.

Unfortunately, a diet that’s low in GL doesn’t always equal success because lots of foods, like meat and butter, are low in carbohydrates but high in bad (trans and saturated) fats.

What about incorporating GI/GL into meal planning?  Well, I’d have to echo the Glycemic Index Foundation’s advice and recommend you choose a diet that’s low in healthy GI carbohydrates (to regulate blood sugar levels) but limit the overall diet GL if necessary.

I use a fantastically handy little book called “GI & GL Counter”, which also contains nutritional information for most fresh foods and some pre-packaged / fast foods.  You can pick one up from Amazon – check the Resources page for full publishing information.

As always, if you have any questions, please ask!

I have a confession to make.

I am… a chocoholic!

Marks & Spencer’s mini rolls, Galaxy, Lindt, and my new favourite, Green & Blacks (because it’s so organic, it’s practically good for me) – the list of my favourite chocolate things is endless.

But this little addition frequently collides with my desire to have a healthy, balanced diet. There’s nothing quite like that feeling of guilt that comes after devouring an entire block/ bag / packet of my favourite treat. So when I came across this tip the other day, I knew it would revolutionise my diet.

Write up a list of 3-4 of your favourite treats (but don’t refer to them as “forbidden”).  My list looks like this:
- Aero chocolate
- Lindt chocolate balls (1-2)
- Green & Blacks dark chocolate and orange
- Galaxy Minstrels

Then, you very simply make an effort to eat all of these things, in a small portion size, each week. (Small portion size really does mean just buying the fun size bag!)

The psychology behind it goes something like this.  If you ban particular foods from your diet, you’ll just end up craving them even more. So don’t forbid yourself anything, but be sensible about it. For me, this means not buying a large packet of anything, because I simply cannot stop after just a few small pieces. I don’t keep any chocolate at home, and I try very hard to only buy my portions when I’ve just had a big meal so that I’m less likely to splurge (and then binge).

You can change your list every week, or month, or never. And while it’s going to mean a bit of extra planning and a big dose of self-discipline for me, I’m really looking forward to guilt free chocolate. I hope it works for you too!

Powerade, Lucozade, Gatorade… with such a variety of sports drinks on the market it’s easy to feel like you should be drinking one every time you exercise. Not only that, but trying to understand the different ingredients, and whether those ingredients are actually important, is a bit like a chemistry lesson!

Thankfully, the basic principles of hydrating during exercise are pretty simple – it all depends on how long your exercise session lasts and how hard you’re exercising.

If you exercise for less than 1 hour, or at low to moderate intensity
(E.g. a short burst on the cross-trainer, walking at a brisk pace, etc)
In this case, plain or flavoured (unsweetened) water is absolutely fine. Your main priority is to make sure you’re well hydrated before and during exercise. So, a drink that delivers fluid quickly – like water does – will be enough.

During longer or high intensity sessions, or in hot / humid conditions
(E.g. interval training, a 10km run, etc)
In these scenarios, water alone is a lot less effective. When you sweat you lose electrolytes (minerals, mostly salt tissues), which can lead to problems with brain, heart and muscle function. So it’s important that you replenish these lost minerals during your exercise session. Glucose (carbohydrates) is also important because it provides an energy boost, and it speeds up the absorption of water in your body. Electrolytes and glucose are common ingredients in fluid-replacement drinks, so check out the labels in-store and try out a few to find one that suit your taste.

If you’re budget conscious, it’s also possible to make your own fluid-replacement drinks at home:

Isotonic drinks
These usually contain the same concentration of electrolytes and carbohydrates as the body’s fluids, meaning they’re absorbed as fast, or faster, than plain water. An isotonic drink will provide stabilised hydration, which makes them a good choice for when you’re exercising at a moderate intensity.
- Mix 200ml of squash with 800ml water and a good pinch of salt, shake well and cool

Hypotonic drinks
These contain fewer electrolytes and carbohydrates than body fluids, so they’re absorbed faster than water. You should choose a hypotonic drink for rapid hydration when exercising at high intensity or in hot climates.
- Mix 100ml of squash with 1 litre of water and a good pinch of salt, shake well and cool

Hypertonic drinks
These contain higher levels of carbohydrates and are typically used after exercising to top-up your glycogen stores. In long distance events (marathons, ultra –distance events, etc), you should take hypertonic drinks during exercise to meet your energy requirements. In this case, you’ll also need an isotonic drink to replace lost fluids.
- Mix 400ml of squash with 1 litre of water and a good pinch of salt, shake well and cool

If, like me, you’re mindful of what you put into your body, keep an eye on ingredients listings and avoid products with artificial sweeteners and flavours.

Happy exercising!

I know you’ve been waiting with baited breath, so here are some hints on how to get more whole grain in your life!

At least 5 servings a day are recommended from this food group, which comprises bread, cereal, rice, pasta and potatoes.  Each whole grain alternative below counts as 1 serving.

Out with: Corn flakes
In with: 1 medium bowl of cooked porridge

Out with: White bagel
In with: ½ whole grain bagel

Out with: White bread
In with: 1 slice of wholemeal bread

Out with: Cream crackers
In with: 4 whole grain crisp bread (like Ryvita)

Out with: White rice
In with: 2 tablespoons of cooked brown rice

Out with: Baked potato
In with: ½ large baked sweet potato

Other grains you might want to try in your everyday cooking include;

Quinoa is an excellent source of protein and is great in pilafs
Wild rice has twice the protein of white rice and fewer calories, and can be used in the same way as white or brown rice
Millet has nearly as much protein as wheat, and can be used in cakes, puddings, soups and as a substitute for rice

As you can see, it’s easy to incorporate a wide range of grains in your diet.  But switching away from refined grain products can be tough – especially if you’re a die-hard white bread devotee!  Unless you’re an all or nothing kind of person, it’s best to approach it one manageable change at a time.

For example, swap your usual cereal for a bowl of porridge, and sweeten it naturally with honey and blueberries.  The distinctive flavour of brown rice is less noticeable when it’s served with strong flavours, like black-bean or sweet and sour marinades.  And if there’s a better mid-afternoon treat than low-fat Philly and smoked salmon on Ryvitas, I don’t know about it!

As always, please get in touch if you have any questions.

So, is white bread ready that bad for you? Unfortunately, there’s just no beating around the bush… the answer is a resounding yes.

Bread, rice, pasta and potatoes are important sources of starchy carbohydrates that our bodies store as sources of energy and dietary fibre. The Food Standards Agency recommends a third of the food we eat comes from starchy (or complex) carbohydrates to form the basis of a healthy diet. But, and this is the important bit, not all starchy foods are created equal.

Back in the 1800s the roller mill was invented, which meant that whole grains could be refined. The advantage of refined grains is that they stay fresh longer than whole grains (especially in hot climates). But this processing also comes with a nutritional cost. To start with, all grains are made up of hull (an inedible outer coating), bran, germ and endosperm:

Bran is the inner protective layer, and an excellent source of fibre, vitamins and minerals
Germ is a concentrated source of protein, vitamins, minerals and polyunsaturated fat
Endosperm provides most of the carbohydrates and some protein

When a grain is processed the bran and germ are removed, along with almost 90% of the nutritional content, leaving the endosperm as a refined grain. This means refined grain products like bread, cakes and biscuits (white flour products), white rice and cereals are virtually devoid of protein, fibre, vitamins and minerals – isn’t that crazy!

Not only that, there are many more reasons why refined grains are inferior to whole grains:
- Up to around 25 different chemicals are added to refined grains and bread products during the milling process
- Refined grains are fumigated
- Bleaching chemicals are used to achieve that pristine snow-white look
- Artificial colourings and flavourings are used

Studies repeatedly show that people who eat foods made from refined flour and white rice have higher rates of cardiovascular disease and diabetes than those who eat predominantly whole grains. Plus, refined grains also contribute to several degenerative diseases, such as calcium leaching from your teeth and bones, and the sugar in refined flour products is a major cause of tooth decay and brittle bones.

On the other hand, whole grains are rich in fibre, complex carbohydrates, vitamins and minerals, fats, antioxidants and phytochemicals, and they reduce the risk of many diseases. While some nutrients may be replaced (“synthetic” vitamins are sometimes added to refined grain products), whole grains are undoubtedly the better choice and it’s incredibly simple to introduce them to your diet or up your intake.

Check back soon, I’ll be posting a whole host of tips!

Aah technology. When it works, life gets so much easier. When it fails, well, i don’t really have to elaborate. I’m sure you know the pain well!

So for now, please enjoy the trip down memory lane as Apples & Peanut Butter gradually comes back up to date.

All the best!

If there’s a picky eater in your family, especially a little one, this is a great personal account with suggestions on how you can help their transition to grown-up dining!

“Kids in the kitchen”
The Times Online, September 12, 2009

Your “metabolic rate” refers to the amount of energy that your body needs just to stay alive.  That is, to keep your heart beating, lungs breathing, blood circulating, etc.

A higher metabolic rate means that these processes happen faster and that they use more energy – in fact, up to 70% of your daily calorie intake!  There plenty of simple ways to boost your metabolism today: 

Don’t starve yourself

This is the number one rule: if your daily calorie intake drops below 1,000 calories, your metabolism slows as your body reduces the amount of calories it needs to function normally (“starvation mode”).  As soon as you resume eating normally, your metabolism will return to normal and any weight you’ve lost will be regained.

Make sure you eat breakfast

Eating a good, nutritious breakfast will help kick-start your metabolism for the day, and the calories you consume throughout the day are more quickly converted to energy and burned.  Skipping breakfast decreases your metabolic rate, which slows down your body processes and can make you feel sluggish and tired.  Not a great way to start the day!

Eat lighter meals later in the day

Your body is better at processing food and burning calories when you’re awake and moving around.  Try to make dinner a light meal, and some experts recommend not eating anything 3 to 4 hours before bedtime.

Eat smaller meals more frequently

Eating smaller meals more frequently during the day means your blood sugar levels are more likely to be stable (just make sure you’re choosing low GI / GL foods to graze on).  This ensures a steady source of energy to fuel your metabolism.

Get enough aerobic exercise

Not only does it relieve stress, strengthen your cardiovascular system and improve your lung capacity, aerobic exercise will raise your metabolic rate for hours.  If you can face exercising in the morning, then you’ll raise your metabolism all day (this is why exercising before bed time can sometimes keep you up all night).

Build muscle with weight training or resistance exercise

This one is easy – muscle burns more calories than fat.  So the more muscle you have, the more calories you burn.  Even when resting!

Get enough B-vitamins

If you suffer from low energy levels, check you’re getting enough B-vitamins.  In particular, vitamin B-12 is essential for energy.  Check out my previous post for some easy meal ideas to boost your B-vitamin intake.

If you’d like to make some these changes in your life, it’s best to start off gradually.  Choose one or two that you think will work with your lifestyle – such as walking the dog in the morning and eating a lighter dinner – and see how they fit for a couple of weeks before making any more changes.  Giving yourself time to get used to a new routine means you’re more likely to stick to it long-term!

According to the NHS, around 50% of British women will need treatment for at least one urinary tract infection (UTI) during their lifetime.*  But for many women, UTIs occur much more frequently.

A UTI develops when part of your urinary system – that’s your bladder, urethra, kidneys and ureters – becomes infected.  Bacteria enter through the urethra or bloodstream (this is less common) and then multiply in the urine.  While there’s usually no obvious reason for the infection, some women find they develop after sex. 

UTIs can be treated using antibiotics, but taking them regularly means you also risk repeatedly killing off the ‘good’ bacteria as well as the bad, and building up an antibiotic resistance.  So, rather than waiting for symptoms to appear, there are ways you can minimise the risk of developing an infection in the first place:

Drink lots of water – aim for at least 2 litres a day

I’m the first to admit this can be hard work, but there’s really no better way to flush out the kidneys and urinary system to remove the waste products that have been filtered out of your blood.  (Keep checking back here, I’ll be posting some great tips soon on how to get your 2 litres a day.)

Have a glass of cranberry juice with breakfast (or lunch, or dinner!)

Cranberries contain a type of acid (hippuric acid) that makes your urine more acidic, which in turn prevents bacteria from attaching to the bladder walls.  If you find pure cranberry juice too bitter, try diluting it with a little soda water.  (It’s best to avoid sweetened juices, as researchers have found these to be less effective.)

Swap your usual snacks for an additional boost

Plums and prunes will help acidify your urine (they contain the same type of acid as cranberries), as will yoghurt with active cultures (this will also help towards your daily calcium intake, just choose a low-fat option), and peanuts and walnuts.

And if that’s not enough…

Try incorporating corn, lentils and beans, and more grains into your diet too, as they’ve all been shown to increase the acidity of urine.

It’s important to bear in mind that any dietary changes you make should be viewed as a preventative measure.  Leaving a UTI untreated can lead to serious complications, such as kidney damage and blood poisoning, so please always consult your GP if you suspect you’ve developed an infection.

*Source, NHS Choices 2009

Following my earlier post about the importance of B-Vitamins for anyone who exercises regularly, there are lots of quick and simple ways to boost your intake.  Try one of these today!

Breakfast

Add a sliced banana or handful of dried apricots to your cereal
Swap jam on toast for Marmite / Vegemite on wholegrain toast

Lunch

Try swapping your after lunch ‘treat’ for a yoghurt pot
A jacket potato is a fantastic lunch option (add baked beans for extra brownie points!)

Dinner

Asparagus and mushrooms work well in a risotto
Brown rice is great with a flavourful Asian stir-fry, add broccoli to your veggie mix to bump up your quota

Snack on

Nuts, dates, and seed mix throughout the day instead
Bananas are a great pre-workout snack!

 
Why not add your suggestions to this list?