Glycemic Index and Glycemic Load: The Interplay Between the Two

Glycemic Index and Glycemic Load: The Interplay Between the Two

Health
Glucose, commonly known as blood sugar is a monosaccharide, which means it is chemically the simplest form of sugar. Other monosaccharides include fructose and galactose. We then have disaccharides including lactose, which are two sugar molecules, and polysaccharides which are three or more sugar molecules. Both of which break down into monosaccharides during metabolism. When we eat food, it goes down into our stomach, where many digestive enzymes start to break it down. After a while, the partially broken-down food travels to the small intestine where it is further broken down. One of the molecules carbohydrates are broken down into is glucose. From the small intestine, glucose is absorbed into the bloodstream. As glucose is absorbed into the blood stream, blood glucose levels rise. The glycemic response refers to how…
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Nature’s Hitchhiker

Nature’s Hitchhiker

Health
You could call them passive freeloaders; hitchhikers even. Roaming the avenues of our gut, residing in the dark alleyways of our intestine, and fuelling off the crumbs left by fellow tourists. And, just like hitchhikers, these little guys get it all for free. ZILTCH. NADA. A big fat ZERO. But, unlike hitchhikers, these little fellas don’t just come along for the ride; they give more than they take. In fact, without them we as a human race would be virtually non-existent. ZILTCH. NADA. A big fat ZERO. Although their names extend far beyond the complexity of a German freeloader or a Swedish couch surfer, the microbes within the microbiome live in a land far beyond what any hitchhiker has the time (or the bodily dimensions) to explore. Yep. The microbiome…
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Nutrition in the Digital Age

Nutrition in the Digital Age

Health
Social media, arguably one of the most expansive and dominant media forms in recent times, has quickly grown to become a powerhouse of connections and information. From what started as a seemingly innocent way to connect and share our lives with friends and family, social media has transformed into an almost incomprehensibly-sized platform for practically anything you can imagine - ranging from budding a relationship to fostering a new business. Social media, whilst a great place to connect with loved ones, has brought along the opportunity for anybody and everybody to voice their opinions on almost every matter – including nutrition. When becoming a nutritionist only requires an internet connection With a simple web search, a world of information is readily available to be read, interpreted and used - but…
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Pregnancy Nutrition

Pregnancy Nutrition

Health
Pregnancy is experienced in many different ways. Some women talk about the magic of it all with dreamy eyes and glowing skin, while others roll around uncomfortably making silent wishes that this baby would just get out already. No matter how you experience pregnancy, it really is a miracle. A little human is growing inside of you, which will one day emerge and go on to live its own life (maybe create its own offspring one day). How do we give our child the best start? What can we do to ensure that our child lives a long and happy life? More and more research is suggesting that the very earliest of life stages are of upmost importance for future wellbeing. In utero nutrition is often underestimated by doctors and…
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Should you try intermittent fasting? The evidence.

Should you try intermittent fasting? The evidence.

Health
Have you ever wanted to: - Do a lot less cooking and cleaning? - Lose weight without starvation? - Spend less on food? - Target belly fat reduction? Then intermittent fasting may work for you! For most people, the call to try intermittent fasting comes from the desire to lose weight. While this may be the most recognised benefit of the diet, or more so, eating routine, there are other benefits too. Intermittent fasting (IF) is a type of eating pattern that requires you to skip one or more meals for a particular amount of time. Skipping meals allows you to automatically “cut calories”, giving you a calorie deficit that allows you to eat relatively freely at your other meal times. No calorie counting, macros or points to calculate. Plus…
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Type 2 Diabetes

Type 2 Diabetes

Health
Type II diabetes mellitus (most often referred to as type II diabetes) is a disease in which your pancreas does not produce enough insulin (a hormone that helps our body maintain healthy blood sugar levels), or your body does not properly use the insulin it makes. As a result, glucose (sugar) builds up in your blood instead of being used for energy(1). ‘Blood sugar’ and ‘blood glucose’ are often used interchangeably. Your body gets glucose from foods that contain carbohydrates (we’ll refer to these as carbs for this post), such as bread, potatoes, rice, pasta, milk and fruit. You body breaks down these carbs into glucose. To use this glucose, your body needs insulin. If left untreated or improperly managed, diabetes can result in a variety of complications, including heart…
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The B’s

The B’s

Health
Vitamin B comes in many forms, all of which are essential to the diet. I’m here to shed some light on this complex nutrient and highlight its important place in our daily diets. The B’s touch many aspects of health so in order to achieve wellbeing, adequate vitamin B is crucial. B1 B1, also known as thiamine. B1 is found naturally in beef, pork, oranges, nuts, oats and eggs. However, we mostly consume it in fortified cereals. Thiamine is so important to our diet that it is legally mandated that all cereals (for example, bread and pasta) have added thiamine. The major role of thiamine is within carbohydrate and branched chain amino acid metabolism. The RDI for vitamin B1 is 1.2mg/d for males and 1.1mg/d for females. 1 cup of…
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Is the Summer Barbeque Harming Your Health?

Is the Summer Barbeque Harming Your Health?

Health
Hot afternoons and long weekends with friends, drinks and a BBQ, the epitome of an Australian summer. The backyard BBQ is an iconic Aussie summer event, and for many Australian’s the BBQ is also a staple cooking method throughout the year. Barbequing tends to give meat and vegetables a smoky flavour that can’t be replicated elsewhere. It’s almost a must that Barbequed meat have a blackened charred look about it. My mum’s favourite saying when I complain about burnt bits ‘it’s not burnt, it’s Barbequed!’ But is it possible we are taking the char too far? Could the trusty summer BBQ could actually be harmful to your health? Burnt Meat and Cancer Two carcinogenic (cancer causing) compounds are formed when meat, poultry and fish are cooked at high temperatures, polycyclic…
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Bones Need Nutrients Too

Bones Need Nutrients Too

Health
Without bones, we would be piles of mush on the floor. Sounds dramatics, and the image it conjures is a little graphic, but it’s the truth. Bones offer support and rigidity to our bodies. Our ribs protect our lungs and heart, our spines keep us upright, our skull protects our brain and our arm and leg bones make us functional. You’re probably getting the idea by now- bones are extremely important. By the same logic, it is important to keep them healthy. If you’re interested in keeping all 206 of your bones in good shape, well into old age, read on. Making Your Youth Count It’s a fact that most bone mass is laid down in the first 25-30 years of your life. This mass is carried into old age…
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Nutrients go best in pairs

Nutrients go best in pairs

Health
Author: Dr Ryan Harvey, House Call Doctor When we think of nutrition we tend to focus on the benefits of individual nutrients, but what we don’t think about is how the nutrients in our food can work together. Segmenting nutrients in our mind can be beneficial, as it helps us remember their benefits and avoid deficiencies. However, it’s also important to know which nutrients are best paired together. The correct pairing of nutrients (i.e. foods) will create the best absorption possible and leave you feeling happy and healthy at the end of a meal. This is the reason why healthy, natural food enriched with nutrients is preferred over nutrient specific supplements in most situations. Here are the nutrient pairs that can give your body the best advantage at absorbing nutritional…
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