How This Helps

Risotto is a dish of north Italian origin traditionally made with rice cooked in meat, fish or vegetable broth to a creamy consistency. This recipe makes use of quinoa instead of rice, cooked in a vegetable broth where vegetables not only enhance the nutritive value of the dish but also add flavor and color to this low calorie yet nutrient-rich diabetic meal. 

1 serving of quinoa risotto provides 175.6 calories, 5.4 grams of protein and 3.2 grams of fiber.  It is also a rich source of vitamin A and a good source of iron and vitamin c.



Ingredients

1/3 : :  cup: :  quinoa: : 
11/4 : :  cup: :  vegetable stock: : 
2 : :  cloves: :  minced garlic: : 
1/4 : :  cup: :  mushrooms: : 
1/8 : :  cup: :  red bell pepper (chopped): : 
1/8 : :  cup: :  carrot(chopped): : 
1/8 : :  cup: :  french beans (chopped): : 
1/4 : :  onion: :  onion: : 
1/4 : :  teaspoon: :  black pepper powder: : 
1/4 : :  cup: :  dairy free cheese shreds: : 
2 : :  teaspoon: :  olive oil: : 

Directions

• Heat olive oil in a heavy bottom pan and add onions. • Sauté till onions turn translucent. • Now add the minced garlic and quinoa. Mix well and cook for about 1 minute till the grains are well coated with oil. • Add the chopped vegetables, sauté for about a minute and then add the vegetable stock along with the salt. • Bring the broth to boil, reduce heat, simmer and cook on a low flame till the grains are tender. • Stir in the cheese and pepper powder and serve immediately.

Instructions

Nutrition Information:

No. of serving: 1; Size of serving: 1 bowl (235g); Calories 175.6Kcal; Total Fat 5.2g; Total Carbohydrate 26.8 g; Dietary Fiber 3.2 g; Protein 5.4g; Potassium39mgSodium 224mg; Vitamin A 19% DV; Vitamin C 4% DV; Calcium 2%DVIron 9% DV

Note: Add salt- to taste





Science and Research

This Italian main course makes use of quinoa, which is a whole grain with a low glycemic index and rich in protein, fiber, and phytochemicals. All these nutrients along with the property of a low glycemic index of this grain help in preventing a sharp rise in blood sugar levels. Moreover, quinoa is rich in soluble fibers, which decrease the release of glucose in the blood and keeps you feeling fuller for a longer duration. 

The garlic used in the recipe contains compounds that help to increase the amount of insulin released in the body and hence regulates blood glucose levels. Mushrooms, on the other hand, are also low in calories and have a very low glycemic index. The addition of all these ingredients to the risotto makes it a perfect meal for diabetics. 

Health benefits for diabetes

Individuals who have diabetes aren't able to produce enough insulin or use the insulin their body does produce in an efficient manner. This can affect your sugar levels. It is important to control what you eat to keep your blood sugar levels as constant as possible. One method to do this is by checking the glycemic index (GI) score of each food. The GI demonstrates how much a particular food can increase your glucose levels. GI helps with the preparation of daily meals and preventing high-carbohydrate combinations. A low GI is under 55, and a top is 70 and over. It's important to understand that organic foods, such as garlic, although not rich in carbohydrates, can affect glucose levels.


What are the benefits of eating garlic when you have diabetes?

Most adults can safely consume garlic. For a lot of individuals, taste, odor, or spiciness might be an issue.

Traditionally, garlic is to help reduce high cholesterol levels and higher blood pressure. Garlic consumption can reduce the incidence of cardiovascular disease, a condition that affects approximately 80 percent of people with diabetes.

A 2006 research found that raw garlic might decrease glucose levels, additionally, to lower the risk of atherosclerosis.

This is particular attention, as diabetes increases a person's risk of atherosclerosis-related inflammation.

Though that is still under investigation, a 2014 review of the study also supported the notion that garlic intake may also help lower blood sugar levels. Garlic is also a wonderful source of vitamins B-6, and C. Vitamin B-6 is involved in carbohydrate metabolism. Vitamin C may also play a part in maintaining glucose levels.

See: Garlic Health Benefits, Nutrition & Side Effects

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