Diabetes and low GI diets
Diabetes is characterised by higher-than-normal levels of sugar in the bloodstream. Some scientists believe that foods that release sugar more slowly into the bloodstream ('low glycaemic index' foods) are better for diabetics than those that release sugar more quickly. A recent review in the journal Diabetes Care concluded that a diet based on low-GI carbohydrates was associated with lower levels of glycosylated haemoglobin - a sign of improved blood sugar control. This suggests that diabetics would be better to swap fast-releasing carbs (bread, rice and potatoes), for slower-releasing fare (green vegetables, oats, wholemeal pasta and beans).
10 tips for combating indigestion
1. Chew your food
Chewing food thoroughly makes smaller food particles that dissolve much more easily in the digestive juices in the gut.
2. Avoid large meals
The bigger the meal, the more work the gut has to do to digest it. Eating smaller meals, with perhaps some healthy snacks in between, is one simple strategy that can quell digestive strife.
3. Food combining
Keeping protein and starches apart at meals is believed to ease work for the digestive system.
4. Limit drink with food
Drinking with food can dilute acid and digestive enzymes, causing the digestive process to stall. For the most efficient digestion, and to reduce the risk of discomfort after meals, avoid drinking more than a small glass or two of fluid while eating.
5. Take dandelion root
Paradoxically, many individuals with indigestion don't make too much acid, but too little. Low levels of stomach acid can scupper efficient digestion, leading to bloating and belching after meals. Bitter herbs such as dandelion root (taken before eating) can help get stomach acid going, and may reduce the risk of discomfort after meals.
6. Drink Campari or Angostura bitters
These bitter-tasting drinks may help stimulate stomach acid secretions.
7. Peppermint or fennel tea
Drinking these after meals may reduce the risk of indigestion with their soothing effect in the gut.
8. Take a digestive enzyme supplement
Part of the digestive process is mediated by enzymes secreted in the small intestine. Taking a supplement of digestive enzymes after meals helps reduce digestive disquiet.
9. Try liquorice
Indigestion may be caused by a breakdown in the protective lining of the stomach. Deglycyrrhizinated liquorice (DGL) is believed to help rebuild this lining, giving relief after meals. Chew one 250mg tablet before eating.
10. Try mastic gum
Indigestion and ulcers can be due to the organism Helicobacter pylori. Mastic gum appears to have the ability to kill H pylori, and may help heal ulcers related to this organism. Take 1g of mastic gum each day for 2- 4 weeks.
Kale force
We're always being encouraged to eat our greens, and one that generally makes an appearance at this time of year is kale. While kale may not have the profile of, say, broccoli and spinach, there are plenty of good reasons to consider it. It is rich in the antioxidant nutrients lutein and zeaxanthin that are believed to help preserve our eyesight as we age. It is also rich in certain plant chemicals (phytochemicals) such as indole-3-carbinol and sulphorafane, both of which have been linked with a reduced risk of a range of different cancers including those of breast and lung.
