[ Diabetes Solutions ]

Mung Bean Paneer Soup, Grilled Veggies and Skinny Garlic Bread – Diabetic Friendly

Last week I mentioned two popular food items: chia pudding and bulletproof coffee. By adding a natural plant pigment called anthocyanin extracted from black rice, the new bread gets digested at a slower rate, thus helping to improve blood glucose control. This flour may be purchased at www.netrition.com There are about 14 cups per 3 lb. “Despite their benefits, a believe of regulating anthocyanins as an part in food products, quite semi-solid products, is really limited,” pronounced Professor Zhou Weibiao, executive of a food scholarship and record programme during NUS. I asked my hubby do you think I need to use potato flour or mashed cooked potato along with rajgira /amaranth. That’s the challenge when it comes to making, baking and eating bread. The anthocyanin-fortified bread created by NUS researchers could potentially bring health benefits to consumers looking for a healthier option to normal bread.

Well, you can do it too! Don’t have or like raisins? Diabetic friendly food may be a possibility in the near future. Anthocyanins belong to the group of flavonoids that are naturally occurring pigments in fruits and vegetables, and are responsible for the orange, red, violet, and blue colours observed in nature. Fruits, such as blueberries, grapes, blackberries, as well as grains and vegetables like black rice and purple sweet potatoes, are naturally rich in anthocyanins. Scientific studies have shown that anthocyanins are rich in antioxidant properties and may help prevent cardiovascular and neurological diseases, cancer, and inflammation. Dr Sui Xiaonan, a recent PhD graduate from the Food Science and Technology Programme at NUS and first author of the study said, “Reducing the digestion rate of the bread will lead to a lower glycemic index and slower absorption of the bread’s carbohydrates.

They found that more than 80% of the antioxidant capacity was retained in the bread crust and crumb, even when baked at temperatures as high as 240°C for up to 12 min. And Priya did the needful. We hope to conduct further studies to incorporate anthocyanins into other food items, such as biscuits. We hope to conduct further studies to incorporate anthocyanins into other food items, such as biscuits,” Prof Zhou highlighted. “Our results demonstrate that it is indeed feasible to create functional food products through anthocyanin fortification, using bread as an example. We hope to conduct further studies to incorporate anthocyanins into other food items, such as biscuits. I can’t seem write.

And Diabetes? We hope to conduct further studies to incorporate anthocyanins into other food items, such as biscuits. Kicking all the buts/ifs/hows/whys, I set to work. “Our results demonstrate that it is indeed feasible to create functional food products through anthocyanin fortification, using bread as an example. So what better than Priya’s simplified illustrated theory. A must read. Her site is a diabetic’s delight.


To contribute to her fabulous Diabetic Friendly Food Week, I zeroed in on a soup, some grilled veggies and of course the favorite carb – made in a fat-free way! Green whole mung beans have low glycemic index. Low glycemic foods promote healthy blood sugar levels. tend to have lower total body fat levels as opposed to those who consume high-glycemic foods, such as white bread and soft drinks. In recent studies, mung beans reduce blood glucose, plasma C-peptide, glucagon and blood urea nitrogen levels in non-human type-2 diabetic subjects. See #Reference. Paneer or cottage cheese made from Cow’s milk is low in fat and contains a good amount of protein and calcium.

Refrain from using “malai paneer” or the super soft melt in mouth types, as they are alarmingly high in FAT and low in nutrition. A lot of people have asked me if it’s safe to take whey protein. Pressure cook the mung beans in 2 whole cups of water(yes! lots of water for very little mung beans), along with salt, garlic and ginger. If you do not have a pressure cooker and you are cooking them in a pot, then make sure your beans are preferably soaked overnight. In a bowl add rajgira/amaranth flour, salt, cumin, chili powder a tablespoon of coconut oil  along with mashed cooked potato  and gradually add boiled water to form a  smooth dough. Don’t worry about re-moistening the washcloth, but keep the bowl covered as much as possible.

Then add paneer. Saute for another 2-3 minutes. Slowly, pour the boiled mung beans along with all the water. Stir in pepper powders and check salt. Give it a final boil. Garnish with chopped coriander leaves and little grated paneer, if using lime juice, stir it in now. A drop of chili-garlic-herb olive oil enhances the flavor, but if you do not have it ready, don’t sweat.

Add 3-4 crushed minced garlic, 1 tsp chili flakes, 1 tsp mixed italian dried herbs, a wee bit of salt to 1 tbsp of olive oil. Mix well. Keep aside for at least 30 minutes before using. Use as required. This is a no brainer actually. Dice up any vegetable of your choice, I used carrots, broccoli, bell peppers, mushrooms. Paneer is added for some extra bite.

Marinate your veggies in herbed garlic olive oil. Keep aside for atleast 30 minutes. Lay them on baking sheet, bake at 200 C till brown specks appear on the veggies. Alternatively you could stir fry in a thin wok on high till the vegetables are semi cooked and crunchy. We usually make garlic bread at home, by melting butter, adding all the herbs and minced garlic to it, smearing it on bread, topping with jalapenos and lot of grated cheddar cheese. But we want a fat free version don’t we? Well, for that, use the flavored olive oil and skip the cheese.

Toast your bread or roast them on a flat griddle and you have a guilt free and fat free version of the famous Garlic bread. Note: My 6 year old girl didn’t like her garlic bread without cheese, so still using the same herbed olive oil, I grated cheese for her to enjoy. But when you’re watching your weight or struggling with diabetes, I would suggest skip the cheese.

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