• Pasta, Kale & Mushrooms 

    Somi Igbene PhD ANutr June 2, 2022

    A delicious low-glycaemic vegan recipe using kitchen staples – pasta, kale and mushrooms. Enjoy like this or add baked tofu for a protein boost. Most people believe they can’t eat pasta with high blood sugar levels, but this is false. Ironically, pasta has a much lower glycaemic index than other popular starchy foods like potatoes and rice. Pasta’s glycaemic index is even lower if you cook it al dente (to…

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  • Protein Drink Before Meals Reduces Blood Sugar Spikes, New Study Finds

    Somi Igbene PhD ANutr May 31, 2022

    Consuming a whey protein drink before each meal reduces blood sugar spikes in people with type 2 diabetes, a new study reports.  “Given the financial implications associated with anti-hyperglycaemic pharmacotherapies, the provision of premeal whey protein supplementation may offer an effective non-pharmaceutical approach to regulate glycaemia,” the authors wrote.  The study, “Thrice daily consumption of a novel premeal shot containing a low dose of whey protein increases time in euglycemia…

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  • Turkey and White Bean Chilli 

    Somi Igbene PhD ANutr May 26, 2022

    Are you trying to cut down your red meat intake but still want to enjoy classic recipes? Then you will love my turkey and white bean chilli; it’s a variation of the traditional chilli with red meat, but lower in saturated fat, also rich in protein and bursting with flavour.  Recent nutritional guidelines recommend limiting red meat intake because observational studies link it to a higher risk of chronic diseases,…

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  • Eating a Legume-Rich DASH Diet May Lower Blood Pressure Further in Type 2 Diabetes

    Somi Igbene PhD ANutr May 23, 2022

    Eating a Dietary Approaches to Stop Hypertension (DASH) diet containing more legumes and less red meat than the traditional DASH diet may further reduce blood pressure, a new randomised study has found.  Notably, participants eating the legume-rich DASH diet reduced their blood pressure by 3.8mmHg more than those eating the traditional diet.  The study, “Effect of legumes in energy reduced dietary approaches to stop hypertension (DASH) diet on blood pressure among overweight…

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  • Tell-Tale Signs You Should Screen for Prediabetes

    Somi Igbene PhD ANutr May 17, 2022

    Recent statistics from the International Diabetes Federation show that almost 240 million adults worldwide are unaware they live with diabetes. Notably, 75% of these adults reside in low- and middle-income countries where access to healthcare and preventive strategies may be poor (IDF, 2021). Only 15.3% of people with prediabetes are aware they live with the condition in the US.   Diabetes is a very serious condition. And although many people underestimate…

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