Category: Summer 2024-Summer success for better living

Pumpkin Pie Smoothie Bowl

Pumpkin Pie Smoothie Bowl

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Indulge in this guilt-free Pumpkin Pie Smoothie Bowl; it combines spicy flavours with the power of Lifegain® Advanced Nutritional Supplement. Packed with vitamins, this is the perfect way to start your day or fuel your afternoon.

Servings:

2

Ingredients:

8

Total time:

5 minutes

Ingredients

  • 1 cup roasted pumpkin
  • 1 frozen banana
  • 1 tsp. vanilla extract
  • 1 tsp. pumpkin pie spice or cinnamon or mixed spice
  • 120g (2 servings of 60g) Lifegain® Advanced Nutritional Supplement Vanilla
  • 400ml water (Mix with Lifegain®; add more if needed)

For topping

  • 12 almonds, crushed
  • Cinnamon

Method

  1. Blend all of the above together in a blender.
  2. Pour into a bowl and top with the almonds and cinnamon and have as a cold breakfast bowl or blend the almonds in as well and serve as a drink on the go.

NUTRITIONAL INFO (per serving)
Energy  1186kJ  |  Protein 19g  |  Carbs 56g  |  Sugar 28g  | Fat 23g

Find out more about Lifegain®

macadamia nut milk

The benefits of macadamia nut milk

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Estée van Lingen offers guidance on how macadamia nut milk can be integrated into a diabetic-friendly diet, highlighting Giraf Macadamia Milk.

Listen to this article below or wherever you get your podcasts or visit our playlist.

Managing diabetes requires careful attention to dietary choices, especially when it comes to sources of carbohydrates, fats, and sugars. Dairy products, and their plant-based alternatives, have become a central part of many people’s diets, each offering unique nutritional benefits.

For people with diabetes, choosing the right type of milk can significantly affect blood glucose control. As with most foods, there are pros and cons, just like with cow’s milk and macadamia nut milk.

Nutritional comparison in regard to diabetes

Cow’s milk

  • Traditional cow’s milk is a natural source of well-absorbable and highly bioavailable protein, calcium and micronutrients such as riboflavin, vitamin B12, iodine, potassium and phosphorus. (1,2) It doesn’t naturally contain vitamin D but can be fortified with it and comes in various fat levels (Fat-free, skimmed, low-fat, and full cream).
  • Cow’s milk contains lactose, a natural sugar, which can raise blood glucose levels. A cup of regular milk contains approximately 12 grams of carbohydrates, translating to about 5 – 6 grams of lactose, which is something people living with diabetes must monitor.
  • Despite containing carbohydrates, cow’s milk has a low glycaemic index (GI) of around 30 – 40, meaning it doesn’t spike blood glucose as rapidly as other carbohydrate sources since lactose has a different effect compared to pure glucose. However, the carbohydrate content still needs to be accounted for in meal planning.
  • Low-fat or fat-free milk contains the same amount of lactose as whole milk but is often preferred for people with diabetes looking to reduce saturated fat intake.

Macadamia nut milk (Giraf Macadamia Milk)

In contrast, macadamia nut milk isn’t naturally high in the nutrients of cow’s milk, so it has to be fortified, especially with calcium and vitamin B12.

Macadamia milk, especially unsweetened versions, is a low-carb, low-sugar option with approximately 2 grams of carbohydrates per cup. Its creamy texture and mild flavour make it an appealing choice for people with diabetes.

In the Giraf Macadamia Milk range, there are four variants:

  • Giraf Original (macadamia nut milk that is sweetened with sugar).
  • Giraf With Vanilla Flavour (macadamia nut milk sweetened with vanilla flavouring).
  • Giraf With Oats (an unsweetened option with added oats that contribute to the sweetness).
  • Giraf Unsweetened Macadamia Milk (with no added flavourings or sweeteners).

Giraf Macadamia Milk range offers a creamy texture with a unique flavour profile. It’s often lower in kilojoules than full cream or low-fat milk and higher in good fats. Unfortunately, it’s lower in protein and doesn’t contain as much calcium. So, it would still be important to focus on consumption of enough protein and other sources of calcium during the rest of the day.

The Giraf Unsweetened Macadamia Milk (unsweetened and unflavoured option) contains only 1 gram of total carbohydrates of which only 0,2g is sugar which makes this an ideal option for people with diabetes to control blood glucose.

In Giraf With Oats (unsweetened version with the added oats), the total carbohydrate amount is 7,2g of which the sugar content is 4,5g per 100ml. This is similar to that of cow’s milk, and also a natural source of fibre. It’s also an option for people with diabetes to use with the same guidelines as for cow’s milk.

These two variants (Giraf Original and Giraf With Vanilla Flavour) can still be added into your diabetic diet and consumed in moderation and if possible, with a source of protein or fat to help lower the spike on blood glucose levels.

In both the sweetened variants (Giraf Original and Giraf With Vanilla Flavour), there is a total of 3,4g carbohydrates of which is 3,3 g sugar per 100ml. This is less than the amount of sugar in milk. Since cow’s milk contain natural sugar, lactose, it’s broken up differently in the body and doesn’t have a negative effect on health

Comparison of Giraf Macadamia Milk range

Per 100ml Giraf Unsweetened Macadamia Milk Giraf Original Giraf With Vanilla Flavour Giraf With Oats
Energy (kJ) 128 157 157 240
Protein

(g)

 0,6 0,8 0,8 1
Carbs

(g)

 1 3,4 3,4 7,2
Sugar

(g)

 0,2 3,3 3,3 4,5
Fat

(g)

 3 2,2 2,2 2,5
Sat. fat

(g)

 0,5

 

 0,4 0,4 0,4
MUFA

(g)

 2,4
PUFA

(g)

 0,1
Chol

(mg)

 0
Fibre

(g)

 0,3 0,4 0,4 1
Sodium

(mg)

 20 0,05 0,05 0,1
Calcium

(Mg)

 40

Health considerations

Lactose intolerance and dairy sensitivities

As the number of people with lactose intolerance is growing, the consumption of milk alternatives has become a preferable choice. Plant-based milks, such as Giraf Macadamia Milk, is naturally lactose-free.

Allergies

Macadamia nut milk may not be suitable for people with tree nut allergies.

Digestibility

Nut milks are often easier to digest than cow’s milk, especially for those with dairy sensitivities. Macadamia nut milk is known for its smooth texture and light digestibility, making it an easy substitute in many recipes.

Cholesterol

People with high cholesterol should normally avoid drinks higher in fat, especially saturated fats, such as full cream milk. They should rather opt for a low-fat or plant-based milk option.

Since macadamia nut milk is also higher in mono-unsaturated fats and lower in saturated fats compared to cow’s milk, it will also be a good option to lower bad cholesterol and assist in increasing good cholesterol.

Environmental impact

Cow’s milk

Producing dairy milk involves significant water usage and emissions, mainly due to cow feed, methane emissions, and farm operations. It has one of the highest environmental footprints among beverage options.

Plant-based milks

Plant-based dairy alternatives have been shown to have lower impacts in almost all cases of gas emission releases as well as resources usage, such as water, energy and land.

Macadamia nut milk

Macadamia trees require less water than almond trees and grow well in a variety of climates, making them a more sustainable choice.

Note: Giraf’s production processes are reportedly eco-conscious, with all their farms being AmberGAP certified to ensure sustainability and Good Agricultural Practices and to ensure harmony with their local ecosystems and support local communities and wildlife populations.

Taste and culinary uses

Flavour profile

Macadamia nut milk, particularly from Giraf, is celebrated for its creamy texture and subtle, nutty flavour. Unlike other nut milks that has added vegetable oils, Giraf don’t add any additional oils or fats. It has a richness that mimics the mouthfeel of whole milk, making it ideal for coffee, pouring over cereal, adding into smoothies and desserts.

Versatility

Giraf Macadamia Milk is versatile in cooking. It blends smoothly into both savoury and sweet dishes without overpowering other flavours, making it an excellent substitute in baking and cooking recipes.

Cost considerations

Price comparison

Milk alternatives like macadamia nut milk can be costlier, partly due to the specialized farming practices required. Although it might be more of an investment, many consumers find the taste and health benefits worth the extra cost.

Sweetened vs. unsweetened varieties

Avoiding added sugars

Sweetened milk alternatives can contain significant amounts of sugar, which can contribute to blood glucose spikes especially since the sugar is pure glucose. It’s crucial for people with diabetes to choose unsweetened varieties, which are readily available and generally lower in kilojoules or be careful of the portion sizes used.

Reading labels carefully

Flavoured macadamia nut milks may contain added sugar, so reading labels can prevent inadvertent consumption of extra carbs. Rather opt for unsweetened versions but also have a look at the total carbohydrate and sugar content per 100ml.

Recommendations for macadamia nut milk

Portion control

Even with low-carb options, portion control is essential. People with diabetes should measure servings and consult with a dietitian if they’re unsure about how macadamia nut milk fits into their carbohydrate allowance.

Balanced diet

Pairing macadamia nut milk with protein or fibre-rich foods can help stabilise blood glucose levels and prevent spikes. For example, pairing a small amount of macadamia nut milk with high-fibre oats or chia seeds or even mixing it with a protein powder, can create a balanced meal that supports blood glucose stability.

All about Giraf Unsweetened Macadamia Milk

Since its debut in 2024, Giraf Macadamia Milk has captured the hearts and taste buds of plant milk enthusiasts with its unparalleled creaminess.

This summer, responding to the demand from sugar-savvy consumers who desire even more control over their sugar intake, Giraf is set to surprise and delight again with the launch of its NEW Unsweetened Macadamia Milk variant.

This latest addition retains the rich, creamy texture that fans love but has no added sugar and includes more Macadamia nuts per pack than any other nut milk available.

New Giraf Unsweetened option

Giraf Unsweetened Macadamia Milk is incredibly low in carbohydrates and unlike other plant-based milks, this one keeps it natural with 4% macadamia nuts and totally unsweetened.

With just 321 KJ per 250ml serving, it offers a mere 322,16 kJ per serving, allowing you to sip smarter.

At only 1g of carbs per 100ml, and just 0.4g of sugar per 250ml serving, it’s essentially sugar-free, providing a wholesome option for health-conscious consumers, and the rich, creamy texture that Giraf is known for.

Ideal for smoothies, coffee, baking, or simply on its own. Find Giraf on shelf at leading supermarkets, coffee shops, health food stores, and online retailers across South Africa.

Award-winning Giraf Macadamia Milk shines at the 2024 Food & Home Awards!

Visit www.girafmacadamia.com and follow us @girafmacadamia to stay informed and inspired.

Estée van Lingen is a registered dietitian practicing in Randburg and Fourways, Gauteng. She has been in private practice since 2014 and is registered with the HPCSA as well as ADSA and served on the ADSA Gauteng South Committee for 2020 – 2022.

MEET THE EXPERT

Estée van Lingen is a registered dietitian practicing in Randburg and Fourways, Gauteng. She has been in private practice since 2014 and is registered with the HPCSA as well as ADSA and served on the ADSA Gauteng South Committee for 2020 – 2022.

References

  1. National Dairy Council (2016). Science summary: Dairy and peak bone mass.
  2. Thorning TK, Raben A, Tholstrup T, Soedamah-Muthu SS, Givens I, Astrup A (2016). Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence. Food & Nutrition Research, 60:32527.
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Five ways to track your food using the mySugr app

Five ways to track your food using the mySugr app

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Do you want to know how to make the most out of food tracking using the mySugr app? We have got you sorted.

Listen to this article below or wherever you get your podcasts or visit our playlist.

The mySugr app is full of handy features to help you track your food, learn from your data and identify patterns. Tools like the Photo Function and Notes allow you to add valuable details about what you’re eating. Plus, Tags and the Smart Search Function means you can easily find what you’re looking for in just a few taps.

1. Photo Function

A picture speaks a thousand words, and photos of your food provide you with valuable information and details, so you can look back and learn from your data. Plus, you’ll become a carb-calculating connoisseur as the Photo Function trains your eye to judge a food’s carb content.

To make the most out of the Photo Function:

  • Make sure you photograph your entire meal. This will help you more in the long run and allow you to judge whether your carb estimation was correct.
  • Add contextual information to each photo, including location, estimated exchange quantity, and a precise description of the meal. This way, the next time you visit your favourite restaurant, you can find it in your past entries, see exactly what you ate, how much you dosed, and whether your estimations were on target. Check your blood glucose trends in the graph to see if you hit the bullseye.
  • Use the same photos so you don’t need to take a new photo every time (as long as the portions remain about the same). Just make sure you turn on the Save photos to Photos app setting, so you can quickly select pictures from your library without having to take new ones each time.
  • Add the picture after eating. Log entries can be backdated, meaning you can snap a quick photo of your food and then dig right in. Add the photo from your photo library and describe your meal afterwards.

2. Tags

The mySugr diabetes tracker app lets you create a new food log entry with handy Tags. You can select between almost 50 small icons that describe different situations and emotions. These Tags are there to help you understand the context of each entry better. Using the Tags regularly can help you to discover patterns when using the Smart Search Function.

3. Food type 

Vegetable, fruit, dairy. If you want to keep an eye on what type of food you eat, you can easily track it with the Food Type Function. Just tap on the little icon with the plate on it in the mySugr App and you get a selection of different food types to choose from.

These food labels can help you understand the context of each entry better. You can easily search for food type tags and identify patterns using the Smart Search Function.

4. Meal descriptions notes

Add contextual information to your data by entering descriptions of meals in the text field. So, you can easily find out what, where, when and why? Every log entry tells a story, and when it comes to your diabetes, the more detail, the better. Find out all you need to know about each log entry by adding descriptions of meals and referring back to them in the future.

5. Save meals

Save meals and find out how your blood glucose is affected. It’s super handy to have your favourite meals on file so you know exactly how they affect your blood glucose. Log your meals in the mySugr app and refer back to them anytime to easily learn from your data.

Top tip: The Smart Search Function 

The Smart Search Function in the mySugr app helps you find important data faster. Remember those handy Tags we discussed above? You can find food you have previously tagged using the Search Function. Easily locate things like food types and specific meals by searching for specific tags.

So, there you have it. Logging your food in the mySugr app means that you can say goodbye to confusion at meal times and a big hello to deliciousness.

Download the mySugr app now!

You can download the mySugr app in the Google Play store or the App Store.

 

 

Please contact our customer support team to check if your mobile device is compatible with the mySugr app.

For more information, contact your healthcare professional.

For any questions related to your diabetes management, kindly reach out to your healthcare provider.

Should you have any queries about our products, please get in touch with our customer support centre at info@accu-chek.co.za. Country-specific contact numbers can also be found in the information below.

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Join the conversation @RocheDiabetesCareSSA

Visit the website www.rochediabetescaremea.com for more information on our products and diabetes management tips.

Email: info@accu-chek.co.za | Toll Free: 080-34-22-38-37 (South Africa only) | +254 20 523 0560 (Kenya only) | +234-1227-8889 (Nigeria only) | +27 (11) 504 4677 (Other countries)

ACCU-CHEK, ACCU-CHEK INSTANT and MYSUGR are trademarks of Roche. All other product names and trademarks are property of their respective owners. | © 2024 Roche Diabetes Care | Roche Diabetes Care South Africa (Pty) Ltd. | Hertford Office Park, Building E | No 90 Bekker Road | Midrand, 1686, South Africa. ZA-504

Information provided is void of any representation and warranty as to the reliability, accuracy, usefulness, adequacy, or suitability of the information provided and is not a substitute for professional medical expertise or treatment for medical conditions, applications of medication. For personalised medical advice, consult an appropriate medical professional for queries regarding any medical conditions.

Brookes Low-Cal Passionquilla

Brookes Low-Cal Passionquilla

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Enjoy the flavours of summer with this refreshing Brookes Low-Cal Passionquilla recipe.

Perfect for those hot summer days, Brookes Low-Cal is the perfect beverage partner this season for those seeking a healthier alternative without compromising on flavour. The 6% fruit juice content guarantees the deliciously fruit flavour you all love in your favourite squash drinks and with 95% less sugar in a bottle and low-kilojoules, it’s the healthier choice for anyone who is living with diabetes.

Finding healthier alternatives can be difficult when options are few and you are craving something sweet and refreshing. That’s why Brookes Low-Cal crafted a fruit squash drink, specifically geared to help make healthy choices easier.

Taste more out of life and let’s get living and loving life even more.

Try this excitingly, zesty Passionquilla recipe for a refreshing twist to your summer delights.

INGREDIENTS (per serving)

  • 2 shots of Brookes Low-Cal Passionfruit
  • 1 passionfruit, cut into wedges
  • 1 rosemary sprig
  • 1 can (200ml) soda water
  • Crushed or blended ice

METHOD

  1. Crush ice in a blender and pour into a highball glass or jam jar.
  2. Add the two shots of Brookes Low-Cal Passionfruit.
  3. Top up with soda water and stir.
  4. Add 1 passionfruit wedge.
  5. Add fresh rosemary sprigs to garnish.

BROOKES Low-Cal is a low kilojoule squash drink that comes in a variety of fruity flavours. It’s proudly endorsed by Diabetes South Africa and the Heart and Stroke Foundation. It can be enjoyed by making mocktails or refreshing juice drinks, as part of a diabetic-friendly diet.

Read about how this low-kilojoule drink is perfect for a diabetic-friendly eating plan.

Brookes Low-Cal is available at all leading supermarkets.

Follow us on IG for more exciting recipes and updates: @lowcal_sa

NUTRITIONAL INFO (per serving)

Energy Sugars Fat Salt Saturates
Per  100ml serving <14 kJ <0.2  g <0.1 g <0.1 g <0.1 g
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