Mention “couscous” to diabetics and the first thought may be that it’s an absolute no-no, a carbohydrate-laden food not worth giving a thought to, let alone one that should be eaten due to the blood sugar spikes that would ensue.
But is the hesitation valid?
The food, which is both a grain and a pasta that’s made from nutrient-rich semolina flour, is considered to be fairly high in carbs (36 grams in a one cup) and compared to most whole grains, is higher on the glycemic index, leading to more of an insulin response.(1,2) Considering that the typical amount of carbs a diabetic should strive for per meal is around 45 to 60 grams, it’s easy to see how couscous comes too close for comfort.(3)
Furthermore, some argue that it’s merely a fad food, and that other alternatives such as wheat bulgur might be a better option. For others, just the fact that it has a pasta-like origin is enough to make them run the other way.
Is Couscous OK For Diabetics?
Experts weigh in: Couscous is safe for diabetics.
However, it would appear that there’s no need for diabetics to forego eating couscous. The key is to choose wisely, which involves a simple, twofold approach. First, consider the kind of couscous and secondly, be aware of portion control.
Is whole wheat couscous good for diabetics?
For example, the American Diabetes Association suggests that instead of regular (refined) couscous, diabetics should consume whole-wheat couscous which is less likely to lead to spikes in blood sugar levels.(3)
Other experts also say that enjoying couscous is safe for diabetics, so long as portion sizes and what’s eaten alongside it are monitored.(3) Be mindful of carbs per serving and consider having less than the recommended amount, of course basing that on what your current insulin level dictates as being ideal for how much to consume for the next meal.
As for what to eat with couscous, it’s advised to add heart-healthy ingredients to couscous, since heart problems are more of a concern for those with diabetes. Therefore, considering avoiding fatty meats and foods like sausage to couscous and instead, opt for lean proteins or foods such as onions and tomatoes.(3)
Here’s a healthy couscous recipe inspired by Diabetic Gourmet magazine that’s worth exploring.
Diabetic-Friendly Couscous with Vegetables Recipe
Ingredients:
Servings: 5
- 1/2 cup uncooked couscous
- 1 cup frozen green peas, thawed and drained, OR any other quick-cooking vegetable
- 1/2 cup minced onion
- 1/2 cup thinly sliced fresh mushrooms
- 2 tablespoons dry white wine (regular or nonalcoholic; I’d choose nonalcoholic)
- 1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder (I’m a fan of going fresh, so I prefer fresh garlic over the powder)
- 2 tablespoons finely snipped fresh parsley
- 1/2 teaspoon dried basil, crumbled
- 1/8 teaspoon pepper
Directions:
- First, saute peas, onion, mushrooms, white wine, and garlic over medium-high heat in a saucepan for 3 to 5 minutes, stirring frequently.
- Next, add parsley, basil, and pepper. Remove from heat.
- In the meantime, prepare couscous using package directions.
- Finally, stir all the ingredients together and enjoy!
In conclusion, according to the sources below, couscous is perfectly safe for diabetics, providing there’s an awareness of insulin levels (should be the case at every meal anyway) and the type of couscous eaten, as well as being mindful of portion size and what it’s served with at each meal.
Sources for this article include:
(1) http://www.naturalnews.com/
(2) http://healthmad.com/
(3) http://www.livestrong.com/
