Nutrition III - Nutrition and Lifestyle - Low GI, Healthy fats and Protein

Question 1

Glycaemic index (GI)

Answer 1

Glycaemic index (GI): the rate at which different foods elevate blood glucose levels

Low GI foods:
* Low GI foods are slowly digestive and absorbed leading to lower and slower increases in blood glucose
* Helps to keep blood glucose in balance and Increases satiety

High GI foods:
* High GI foods are rapidly digested and absorbed causing blood glucose levels to spike or fluctuate. This promotes ‘overcorrection’ leading to a drop in blood glucose below normal levels, prompting hunger signals and the desire to eat more
* High GI diet increase the risk of developing insulin resistance– associated with conditions such as Type II diabetes and PCOS

Question 2

GI Scale

Answer 2

GI scale: 0-100;
* Low GI = 55 or less
* Medium GI = 56 – 69
* High GI = 70 or more

Question 3

Non-starchy vegetables

Answer 3

Non-starchy vegetables:
* Cauliflower, Broccoli, Cabbage
* Lettuce, Rocket
* Kale, Spinach, Chard
* Courgettes, Green beans, Asparagus
* Carrots
* Cucumber
* Beansprouts
* Sweet peppers

Question 4

High-fibre, low GI carbohydrates

Answer 4

• Lentils, split peas
• Beans such as chickpeas, garbanzo, navy, lima, pinto, kidney
• Whole grains such as rye, barley, quinoa, millet, oats

Question 5

Healthy sources of fats

Answer 5

Healthy sources of fats:
* 25% healthy fats = mainly from omega-3 fats with smaller amounts of mono-unsaturated and small amount of saturated fats

Question 6

Healthy mono-unsaturated fats

Answer 6

Healthy mono-unsaturated fats:
* Avocado
* Olives
* Olive oil
* Raw nuts
* Nut butters
* Seeds

Question 7

Healthy poly-unsaturated fats

Answer 7

Healthy poly-unsaturated fats:
* Salmon
* Mackerel
* Anchovies
* Sardines
* Herring
* Flax/linseeds
* Hemp seeds
* Walnuts
Whole food sources are better than supplements

Question 8

Healthy saturated fats

Answer 8

Healthy saturated fats:
* Coconut oil
* Grass fed meat

Question 9

Healthy protein sources

Answer 9

25% protein = protein from vegetarian, fish sources

Question 10

Healthy vegetarian protein sources

Answer 10

Vegetarian protein sources:
* Lentils
* Black beans
* Quinoa
* Amaranth
* Green peas
* Hemp seeds
* Pumpkin seeds
* Chia seeds
* Black eyed peas
* Tahini
* Almonds
* Green vegetables such as kale

Question 11

Healthy Coldwater fish protein sources

Answer 11

Healthy Coldwater fish protein sources:
* Salmon
* Mackerel
* Anchovies
* Sardines
* Herring
* Halibut

Question 12

Occasional animal products; protein sources

Answer 12

Occasional animal products protein sources:
* Eggs
* Yoghurt
* Turkey
* Chicken
* Red meat; Grass-fed and organic