Cooking for vegetarian diabetics, any go-to recipes?

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HellsBells
HellsBells
Sep 2024
8:53pm, 27 Sep 2024
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HellsBells
Here you go, I use a chopped preserved lemon when I have some instead of the lemon rind, I also use black eyed beans instead of butter beans and don’t bother with the almonds or yougurt

Gus
Gus
Sep 2024
2:23pm, 28 Sep 2024
1,841 posts
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Gus
My OH found basmati rice didn’t spike his blood sugar too much
Ocelot Spleens
Ocelot Spleens
Sep 2024
2:28pm, 28 Sep 2024
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Ocelot Spleens
Of late I have been eating beans and pulses, lentils in curry and stews, chickpeas in curry and stews, beans in chilli. We are not even vegetarian but occasionally, as this week, they turn out vegan. Currently trying hard to avoid all white pasta, bread and rice. Usually manage that. No recipes, I make it all up as I go along.
sallykate
sallykate
Sep 2024
2:59pm, 28 Sep 2024
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sallykate
Some thoughts:

Generally, if you cook starches like potato, rice and pasta and then let them cool down completely then they have less of an effect on blood glucose - they undergo a change in composition which increases the amount of resistant (i.e. indigestible) starch in them. It reduces the amount of energy available through digestion from 4 kcals per gram to 2.5 kcals per gram. For rice it reduces the glycemic index from around 80 (freshly cooked) to mid-50s, taking it from a high GI food to a medium GI food.

So if you make mash for shepherd's pie then let it cool completely then that might help. You could also consider adding pureed cannellini beans to the mash - the extra fibre will slow down digestion, it should work better than the veg you've tried. And serve with vegetables like peas or broccoli.

If you make a pasta-based dish then let the pasta cool first, then reheat, and use a sauce with plenty of other things to slow digestion: a decent amount of olive oil, maybe add some chick peas or cannellini beans as well. A cheesy pasta bake might even work well: the fat in the sauce will again help to slow digestion of the carbs in the pasta. Ditto rice: allow it to cool then reheat and serve with a fibre- and protein-rich veggie stew - plenty of pulses and other veg.

It's tricky to be totally prescriptive because everyone's reactions will be different but it might help.

On lentil or chickpea pasta, I quite like that and it will probably affect blood sugar less, but the act of milling the flour will increase the availability of starch. When I wore a glucose monitor for a week I definitely saw a spike after eating chickpea flour pancakes but not after eating ordinary chickpeas. If I'd also eaten pancakes made with ordinary flour I could have done a better comparison!
sallykate
sallykate
Sep 2024
3:01pm, 28 Sep 2024
15,200 posts
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sallykate
PS quinoa is also a good call and works really well in salads.
sallykate
sallykate
Sep 2024
3:11pm, 28 Sep 2024
15,201 posts
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sallykate
PPS I realise you were asking for things without rice or pasta but thought you might be interested to know they may still be options :-)
LouiseRuns 🌹🇬🇧 🇪🇺
LouiseRuns 🌹🇬🇧 🇪🇺
Sep 2024
1:58pm, 29 Sep 2024
653 posts
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LouiseRuns 🌹🇬🇧 🇪🇺
HellsBells wrote:Here you go, I use a chopped preserved lemon when I have some instead of the lemon rind, I also use black eyed beans instead of butter beans and don’t bother with the almonds or yougurt

Thanks, that looks well worth a try! And an added bonus that he loves preserved lemons.
LouiseRuns 🌹🇬🇧 🇪🇺
LouiseRuns 🌹🇬🇧 🇪🇺
Sep 2024
2:02pm, 29 Sep 2024
654 posts
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LouiseRuns 🌹🇬🇧 🇪🇺
He has tried the cooling down after cooking starch things, @sallykate , but I'd completely forgotten it in terms of the shepherd's pie, so thanks for the reminder. I think the pureed beans in it would probably be worth a shot, too.
Ocelot Spleens
Ocelot Spleens
Sep 2024
6:54pm, 29 Sep 2024
39,631 posts
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Ocelot Spleens
@sallykate thanks, I had no idea about that letting things cool down. I do it with potato mainly, but out of convenience, cook a load of stuff and put it aside, rather than a dietary reason.

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About This Thread

Maintained by LouiseRuns 🌹🇬🇧 🇪🇺
In my house,OH does most of the cooking, but I like to occasionally. I'd like to do more. Problem is, most of my go-to recipes have either rice or pasta as a base, and he can't eat too much rice or pasta. So I'm after interesting things to cook, that either contain only small amounts of rice/pasta, or, better still, have alternatives.

I do a pretty good veggie Shepherd's Pie. But the mash affects his sugar levels too much. I've tried lacing my mash through with caulif...

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