Counting carbs for the diabetic diet

LIVINGLIVING

The carb content of this dish in total is

230g, with 4 servings, then per serving is

just under 60g.

Carbohydrate information supplied by

Cook & Count Carbs from Health Apps.

Pea and asparagus risotto, serves 4

Carb content

Ingredients

70g butter

1 onion, finely chopped

2 garlic cloves, crushed

1 stick celery, chopped

150g asparagus, chopped

300g risotto rice

200ml white wine

700ml vegetable stock

150g peas, preferably fresh

2 tbsp crème fraîche

In addition, have to hand some grated Parmigiano Reggiano, a lemon, salt and pepper,

and

some pea shoots and olive oil to serve.

Method

• Melt 50g butter in a heavy-based saucepan, sweat down the onion and garlic until

softened

• Add in the celery and half the asparagus and cook for 2 minutes then add in the

risotto rice and stir until coated in butter and translucent

• Add wine and stir until the liquid has evaporated then add 500ml stock, a ladleful at a

time, stirring until the stock has been absorbed

• Pour in the remaining 200ml stock, asparagus and peas. Bring to the boil and stir

until most of the stock has been absorbed

• Remove from the heat and stir through the crème fraîche, some Parmigiano Reggiano, zest and juice of ½ lemon and remaining

butter. Season to taste

• Serve sprinkled with lemon zest, pea shoots, Parmigiano Reggiano and a drizzle of

olive oil

www.peas.org

sizable amounts of beta-carotene and

small but valuable amounts of vitamin E.

There also seems to be an

association between green pea and

legume intake and lowered risk of

Type 2 diabetes. Some research has

speculated that may be connected not

only with the relatively low glycemic

index of green peas (about 45-50) and

their strong fibre and protein content,

but also with this unusual combination

of antioxidant and anti-inflammatory

phytonutrients.

Green peas are loaded with

antioxidants and anti-inflammatory

nutrients. We also know that intake of

green peas is associated with lowered

risk of Type 2 diabetes, even though

this association has traditionally been

understood to involve the strong fibre

and protein content of green peas.

Researchers now believe that the

antioxidant and anti-inflammatory

nutrients in greens peas play an equally

important role in lowering our risk of this

chronic health problem.

Few foods provide us with such

substantial amounts of protein or fibre

(about 8-10 grams per cup for each of

these macronutrients) as green peas.

These outstanding fibre and protein

amounts directly regulate the pace at

which we digest our food. By helping to

regulate the pace of digestion, protein

and fiber also help regulate the breakdown of starches

into sugars and the

general passage of carbs throughout

digestive tract. With better regulation of

carbs, our blood sugar levels can stay

steadier.

With thanks to whfoods.org

Index

  1. Desang diabetes magazine diabetes information
  2. Accu-Chek Mobile blood glucose system
  3. Desang diabetes magazine diabetes information
  4. Desang diabetes magazine diabetes news
  5. Gluco RX Type 2 testing
  6. Diabetes kit coming soon
  7. New diabetes managment kit
  8. new diabetes management kit
  9. diabetes management kit
  10. diabetes management kit
  11. Medtronic diabetes insulin pump and CGM
  12. New Advantage blood test kit to launch in the UK
  13. New Advantage blood test meter to launch in the UK
  14. Counting carbs for the diabetic diet
  15. Counting carbs for the diabetic diet
  16. Counting carbs for the diabetic diet
  17. Accu-Chek Combo pump
  18. Desang diabetes kitbags

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