Diabetes is a chronic disease that occurs when the body either cannot produce enough insulin, a hormone that regulates blood sugar, or cannot properly use the insulin it produces. Diabetes leads to high blood sugar levels, which in turn can damage organs, nerves and blood vessels.
People with diabetes are also at an increased risk of developing cardiovascular diseases, such as heart disease or stroke – nearly twice as often as people without diabetes.
The American Diabetes Association (ADA) states that “nutrition is one of the most important pieces of the diabetes puzzle.” Being aware of the glycemic index foods and developing healthy meal plans, which include whole grains like oats, is an important key to maintaining a healthy lifestyle and managing diabetes.
The Glycemic Index (GI) is a ranking of carbohydrate-rich foods according to their effect on blood glucose (sugar) levels. For example, a “high” GI food is one that is absorbed quickly, causing a rapid spike in blood sugar. The ADA ranks rolled oats and steel cut oats “low” on the Glycemic Index, making them good choices for anyone looking to manage their blood sugar.
Oats are also high in soluble fiber, which can help lower blood sugar levels by delaying digestion and slowing the entry of glucose into the bloodstream.
Along with diet and blood sugar levels, watching your blood pressure and monitoring your cholesterol is another important aspect of living with diabetes, and can also lower your risk of heart disease.
There are two types of cholesterol in your body: low-density lipoprotein (LDL) cholesterol or “bad” cholesterol, and high-density lipoprotein (HDL), or “good” cholesterol.
Cholesterol levels can be lowered by a low-fat diet that includes plenty of fresh vegetables and foods that are high in fiber, like oats. The soluble fiber in oats prevents cholesterol from being absorbed into the bloodstream, where it can attach to arterial walls and harden. Diabetics should be sure to include at least five to 10 grams of soluble fiber in their diet per day – about the amount in two servings of oats.
Managing diabetes, or the risk of developing diabetes, is not a once-a-day thing, and neither is eating oats. Don’t think of oats as just a breakfast food – they can be added to a variety of dishes for a great boost of fiber and nutrition at any time of day. Try a savory oat risotto, like this one with chorizo and broccoli, for a delicious way to increase your soluble fiber intake and help manage your diabetes.
Risotto d’avoine au chorizo
Ingrédients
- 3/4 lb chorizo (340g)
- 2 tasses d'eau (500 ml)
- 1/2 c. à c. de sel (2,5 ml)
- 1 1/3 tasses d'avoine coupée à la lame d’acier (335 ml)
- 1 1/2 tasses de bouillon de poulet (375 ml)
- 1/2 tasse de parmesan finement râpé, divisé (125 ml)
- 2 c. à c. d'huile d'olive (10 ml)
- 2 tasses de brocoli de fleurons (500 ml)
- 2 tasses de tomates en dés (500 ml)
- 1/4 c. à c. de poivre noir fraîchement moulu (1 ml)
- 1/8 c. à c. de sel de mer (,5 ml)
- 1/4 tasse de persil frais, pour garnir, (60 ml)
Instructions
- Trancher le chorizo en rondelles de 1/4 po.
- Dans une grande casserole, porter l'eau à ébullition. Ajouter l'avoine et le sel en remuant constamment jusqu'à ce que l'eau revienne à ébullition.
- Réduire le feu et laisser mijoter à couvert pendant 25 minutes ou jusqu'à ce que l'avoine soit tendre, en remuant de temps à autre.
- Incorporer le bouillon de poulet et laisser mijoter, à découvert, pendant environ 5 minutes ou jusqu'à ce que le mélange soit crémeux. Ne faites pas trop cuire.
- Ajouter 6 c. à s. de parmesan et remuer jusqu'à ce que le fromage soit fondu.
- Pendant ce temps, dans une grande poêle antiadhésive, faire sauter le chorizo et le brocoli dans l'huile d'olive jusqu'à ce que le chorizo soit doré. Incorporer les tomates, le poivre et le 1/8 c. à c. de sel restant.
- Répartir le risotto dans quatre plats et garnir de chorizo et de brocoli. Saupoudrer de persil frais et de fromage restant.