Gluten Sensitivity with DM2… What to do?
April 29, 2010
Here is a question I recently received from FOODPICKER.org
I have type 2 diabetes and just found out I have gluten intolerance. I haven’t been able to figure out what I can eat. I have been leaving grains out of my diet. What should I do?
Have no worries! There are many grains you can be eating, that will actually help with blood sugar control and are full of nutrients. Background: gluten is a protein found in wheat, barley, rye; avoid these grains and foods manufactured with them. Oats do not naturally have gluten but are usually processed with wheat ingredients, so they are easily contaminated. To make it a bit easier to spot, food labels will indicate if there is wheat the product at the bottom of the ingredient list.
Ok, so enough of what you can’t eat, lets discuss what you can eat!
Rice – go for brown – eat 1/3 cup servings with a protein like tofu or a small piece of chicken. Try adding some red wine vinegar, salt and pepper to top the rice…
Quinoa – fast cooking and delicious! – Once cooked, toss with cilantro, shelled edamame, sliced water chestnuts and some chopped peanuts. Make dressing of 2 Tbsp soy sauce, 1 tsp hot Siracha sauce, 2 Tbsp orange juice and 2 Tbsp canola oil.
Millet – eat in the morning as an alternative to oatmeal – cook on the stove, as you would rice (add a little salt to the cooking water). After cooking, top with blueberries and low-carbohydrate vanilla yogurt.
Also, don’t forget these great sources of gluten-free starch:
Sweet potato – an amazing tasting, highly nutrient dense food. Try the off-white colored ones next to the yams. Peel and slice into rounds, sprinkle with olive oil and salt and pepper, roast them in the oven at 400F for 45 min, and you have a healthy, great tasting alternative to French fries.
Lastly, utilize soy flour or quinoa flour in baking. They are easily available and cheap in the bulk isle. Look online for appropriate measurement substitutions.
Hope this helps and inspires!!
Wishing good health and good taste,
JLS
