Dietitians Dish – December 27, 2021
If you’re living with Diabetes or pre-diabetes, then you may have heard about the Glycemic Index (GI). For those unfamiliar, GI is a scale giving values to foods based upon how quickly and how high each food increases blood glucose levels. Lower GI value foods tend to release glucose slowly and steadily. Higher GI value foods release glucose rapidly. People with diabetes may have steadier glucose control by eating less high GI foods and more lower GI foods.
• Low GI (55 or less):
Most fruits and vegetables, beans, minimally processed grains, pasta, low-fat dairy foods, and nuts.
• Moderate GI (56-69):
White and sweet potatoes, corn, white rice, couscous, some whole grain cereals
• High GI (70+):
White bread, rice cakes, most crackers, bagels, most sweetened baked goods, most packaged cereals.
Most fruits and vegetables, beans, minimally processed grains, pasta, low-fat dairy foods, and nuts.
• Moderate GI (56-69):
White and sweet potatoes, corn, white rice, couscous, some whole grain cereals
• High GI (70+):
White bread, rice cakes, most crackers, bagels, most sweetened baked goods, most packaged cereals.
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Instead of moderate GI white rice; brown rice or “riced” cauliflower are a lower GI swap.
Cauliflower “Pilaf”
- 1 small head cauliflower, coarsely chopped
- 1 Tbsp. unsalted butter
- 4 garlic cloves, minced
- 1 cup chopped red onion
- 1/4 cup sliced almonds
- 1/2 tsp. salt
- 1 cup frozen green peas, thawed
- 1 cup matchstick shredded carrots
- 1/2 cup low-sodium chicken broth
Directions:
- In food processor with knife blade attached, pulse cauliflower 10 times or to rice-like consistency. (You should have about 4 cups.)
- In large skillet, melt butter over medium-high heat; add garlic, onion, almonds and salt. Cook 5 minutes or until vegetables are tender and almonds are toasted, stirring occasionally. Stir in peas, carrots, broth, and cauliflower; cover and cook 7 minutes or until cauliflower is tender. Makes about 6 cups.