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May 6, 2021 · You’ll just need to turn to some alternatives to get the familiar rice textures. Most importantly, they will offer a plethora of interesting flavor combinations. 13 of the best healthful rice alternatives for diabetics and diabetes meal plans.
Apr 8, 2024 · If you prefer brown rice, I also recommend pairing it with vegetables, legumes, and lean protein sources like we did with white rice. Both options when paired properly can provide a great balanced meal for people with diabetes. Nutrition info for 50g uncooked: Total fat: 1.5g. Total carbs: 38g. Fiber: 2g.
- Walnut Flour. Walnut flour is the healthiest pick, with four total carbohydrates and two net carbohydrates, walnuts have a glycemic index of zero. That means they won’t raise your blood sugar.
- Almond Flour. On a gluten-free or grain free diet, or a diet low in carbohydrates such as diabetes, Almond flour is a great choice. It’s high in protein like other nut flours.
- Ground flaxseed. Fiber and fatty acids combine in ground flaxseed with ALA and other proteins. Flaxseed promotes healthy cholesterol levels, and its fiber will help to keep your digestive tract running smoothly.
- Soy flour. Another plant protein, soy is ground into flour and contains fiber and vitamins. Every amino acid that you will need is found in soy flour to ensure your muscles function properly.
- Almond flour. Almond flour is made from finely ground almonds and a great gluten-free alternative to regular flour. It’s low in carbs and high in protein, fiber, and heart-healthy fats, giving it a low glycemic index, which is a tool used to measure how much certain foods affect your blood sugar levels (1, 2).
- Coconut flour. Coconut flour is a type of flour made from coconut meat that has been dried and ground. Compared with regular flour, it’s lower in carbs and higher in fiber, which can slow the absorption of sugar in the bloodstream to support better blood sugar management (4, 5).
- Chickpea flour. Made from dried garbanzo beans that have been ground into a fine powder, chickpea flour is a common flour substitute for people with diabetes.
- Oat flour. Oat flour is a popular whole grain flour made by grinding rolled oats until they reach a powder-like consistency. Oat flour is not only a good source of fiber and protein but also contains beta glucan, a specific type of fiber that has been shown to decrease blood sugar levels in people with diabetes (9, 10).
- Jackfruit flour: Jackfruit flour is rich in fibre and doesn’t cause a spike in blood sugar levels like those containing simple carbs and starch. Bengaluru-based dietitian Nidhi Nigam says jackfruit flour is beneficial for people with diabetes as it contains something called resistance starch, which does not break down into sugar.
- Pearl millet or bajra flour: Bajra – which is rich in minerals (like magnesium, zinc and phosphorus) and essential amino acids – is also gluten-free and very easy to digest.
- Finger millet or ragi flour: The fibrous, calcium-rich flour made from this millet can help manage diabetes. However, kneading the gluten-free dough can be tricky as it might disintegrate.
- Amaranth or rajgira flour: Amaranth — a gluten-free pseudo-grain that has all the essential amino acids — is ideal for managing blood sugar levels. “Any food that contains all the amino acids has a complete protein profile,” explains Nigam, adding that the fibre content of amaranth helps lower blood sugar levels and provides satiety.
Aug 23, 2020 · Jollof farro, a diabetic friendly alternative to rice. Perfect for folks who love West African flavours but are cutting down on rice for health reasons. Farro is an ancient grain and super food. Course: Side Dish.
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1 large yellow pepper (170g), chopped. 2 garlic cloves, crushed. 3cm fresh ginger root, finely chopped. half -1 Scotch Bonnet chilli, chopped. 2 tbsp tomato purée. 200g brown basmati rice, rinsed under cold water. 1 reduced salt chicken stock cube dissolved in 450 ml water. 1 x 400g can chopped tomatoes. 100g okra, chopped into 2cm pieces.
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Learn the best foods people with diabetes can eat to manage blood glucose levels. The foods you eat can have a major impact on diabetes and blood sugar levels.
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