Making Carbs Count, Carbohydrate counting for diabetes

41

LIVING

making carbs count

SOURCES

www.healthline.com

www.bbcgoodfood.com

thecaribbeanfoodfiles

www.how-to-boil.com

foodsfromafrica

Nutrition

Plantains are a great source

of nutrients, containing

good amounts of potassium,

magnesium, vitamin C, fibre,

and antioxidants. 100g of

plantain contains:

Calories: 116

Carbs: 31g

Fibre: 2g

Potassium: 465mg

Magnesium: 32mg

Vitamin C: 11mg

magnesium. Insulin helps regulate

the transport of magnesium

within the body for use in glucose

metabolism. And as part of the

metabolism of glucose, magnesium

promotes many of the processes

involved with the breaking down

of glucose in the body. Magnesium

deficiency causes the body to

require more insulin than normal

to metabolize glucose, leading to

insulin resistance.

While plantains are a good source

of magnesium, they do have a high

carbohydrate content and glycaemic

load. As such, they can raise blood

sugar, which can be exaggerated

by the way they are cooked if, for

example, the food is fried in oil.

People with diabetes should take

care to pair plantain with other

foods with a low glycaemic index and

glycaemic load.

Colour coding

plantain

One of the reasons plantains work

so well in savoury dishes is there's

less sugar in them than bananas.

But, like bananas, their appearance

can determine their ripeness. They

start green and, with time, turn to a

dark brown or black colour as they

ripen, getting sweeter in the process.

This affects how it's best to prepare

plantain and what dish it will suit

best. Whatever colour of plantain you

use, remove the ends as these parts

are always generally tough.

Green (unripe): Best for boiling

and mashing or sliced like a spud for

hearty stews - and great for making

chips and fritters. Unripe plantain is

harder to peel and slice.

Yellow or yellow-brown (ripe):

Sweeter, easier to peel and slice and

a bit softer, ripe plantain lends itself

well to all dishes.

Dark brown/black (fully ripe): The

sweetest stage, which will caramelise

when fried - a hit with kids! Also

great for a baked sweet treat.

Get cooking!

There are plenty of ways to

cook plantain.

Fry it: Fried plantains can be

eaten plain as a snack and often

served as a side to rice and beans.

Their ripeness affects the result,

though: fried, unripe plantains come

with a good crunch - great for chips

- while ripe plantain will usually be

sweet and soft. Plantains are often

sliced, fried, squashed flat, then

fried again and eaten as a fritter -

called tostones - a favourite in Latin

American and Caribbean cuisine. To

make chips, chop off the ends of the

plantain and peel away the skin. Cut

into ½cm slices and fry in coconut oil

on each side fortwo2 minutes until it

starts to caramelise.

Bake it: Baked plantain can be

enjoyed like a jacket potato - simply

top with salsa and soured cream

or equally as good as a sweet treat,

drizzle over your favourite sweet

sauce and a scoop of ice cream.

To prepare, slice the ends off the

plantains, cutting a slit along their

length. Place them on a baking sheet,

cut-side up, and bake in a preheated

oven set to 200ºC/180ºC/gas 6 for

30-40 mins or until tender. You

could serve it up for breakfast with

a twist alongside scrambled eggs

and salsa.

Boil it: Plantain can also be boiled

and mashed to use as a starchy base

or sliced into stews like you would

a potato. Chop into small pieces,

discarding the ends - leave the skin

on and bring to the boil, cooking for

around 15 minutes until the skin goes

darker. Check the flesh is tender with

a knife, then remove from heat, drain

and carefully peel away the skin. To

mash, simply add some butter or

margarine and a sprinkle of salt.

Index

  1. Free online Desang diabetes magazine, diabetes information
  2. Desang diabetes, magazine diabetes information, Sue Marshall diabetes
  3. Desang diabetes, magazine diabetes information, Sue Marshall diabetes
  4. Desang diabetes magazine, diabetes news
  5. Desang diabetes magazine, diabetes news
  6. Desang diabetes magazine, diabetes news
  7. Air Liquide Healthcare UK Tandem t:slim insulin pump with Control IQ
  8. Desang diabetes magazine, diabetes news
  9. Medtrum A6 Touchcare Nano patch pump and CGM in harmony
  10. Desang diabetes magazine, diabetes news
  11. Desang diabetes magazine, diabetes news
  12. Desang diabetes magazine, diabetes news
  13. Insulet Omnipod DASH insulin pump with insulin pods, podders, Omnipod DASH Personal Diabetes Manager
  14. Desang diabetes magazine, diabetes news, Qic Awards
  15. BD, Becton Dickinson, injection technique, BD pen needles, BD and Me
  16. Desang diabetes magazine, diabetes news, Qic Awards
  17. Abbott Freestyle Libre 2, Flash Glucose Monitoring, FSL2
  18. Desang diabetes magazine, diabetes news, Royal Mint 50p coin insulin discovery
  19. Desang diabetes magazine, diabetes news, Royal Mint 50p coin insulin discovery
  20. Desang diabetes magazine, diabetes diet
  21. Diabetes technology education from Diabetes Technology Network DTN
  22. Desang diabetes magazine, diabetes diet
  23. Page 0023
  24. Desang Diabetes Magazine World Diabetes Day 2021
  25. Desang Diabetes Magazine World Diabetes Day 2021
  26. Page 0026
  27. Dexcom G6 CGM, continuous glucose monitoring
  28. Desang diabetes magazine diabetes diet, traffic light food labelling, Nutri-Score food label
  29. Page 0029
  30. Desang diabetes magazine diabetes diet, traffic light food labelling, Nutri-Score food label
  31. Desang diabetes magazine diabetes diet, traffic light food labelling, Nutri-Score food label
  32. Menarini GlucoMen Day, CGM, needle-free, Type 1 diabetes, smart CGM, Menarini diabetes care
  33. Menarini GlucoMen Day, CGM, needle-free, Type 1 diabetes, smart CGM, Menarini diabetes care
  34. diabetes wellness, sleep aids for people with diabetes Beurer wellness products
  35. diabetes wellness, sleep aids for people with diabetes Beurer wellness products
  36. diabetes wellness, sleep aids for people with diabetes Beurer wellness products
  37. Medtronic MiniMed 780G System Automated for an easier way to stabilise glucose levels
  38. Desang diabetes magazine, free diabetes magazine
  39. Desang diabetes magazine, free diabetes magazine
  40. Making Carbs Count, Carbohydrate counting for diabetes
  41. Making Carbs Count, Carbohydrate counting for diabetes
  42. Making Carbs Count, Carbohydrate counting for diabetes
  43. ang diabetes kitbags, bag for diabetes kit
  44. Desang Diabetes Magazine, free diabetes magazine, living with diabetes

Related Issues