Diabetes & Celiac: "What Carbs Can I Eat?" (continued)
Healthy, gluten-free carbs
Beans, Lentils and Legumes
Black beans, pinto beans, kidney beans, Northern beans, black-eyed peas, and chickpeas are healthy legumes. They are loaded with fiber and are a good source of protein, potassium, and B vitamins. The canned varieties are very convenient and can be added to soups, chili, tacos, and salads, or made into an appetizer. One half-cup of kidney beans provides 20 grams of carbs, 6 grams dietary fiber, and 8 grams protein.
Gluten-free whole grains
Most people think of whole-wheat when thinking of whole grains, but there are gluten-free whole grain options such as buckwheat, quinoa, teff, and brown and wild rice.
--Brown and wild rice can be substituted for white rice — just watch your portion size and count the carbs.
--Buckwheat does not contain wheat, but is actually a cousin of rhubarb and has a nutty flavor. If you want to try buckwheat you might start with buckwheat (soba) noodles or hot cereal.
--Quinoa is a small grain similar in size to a sesame seed and is available in most grocery stores. It is a great source of protein and fiber. It is easy to prepare and can be served as a side dish or added to soups, salad, or as a breakfast cereal. One quarter-cup of quinoa (dry) contains 33 grams of carbohydrate, 6 grams of fiber, and 6 grams of protein.
High-Fiber Bread and Wraps
Breads made from chickpea, pinto bean, or navy bean flour can be healthier choices and higher in fiber. For example, one serving of bread from Breads from Anna contains 22 grams of carbs and 3 grams of fiber. You can find gluten-free wraps, too. La Tortilla Factory™ makes a gluten-free wrap made from teff flour (teff is a gluten-free grain that is high in protein); one wrap contains 30 grams of carbs and 3 grams of fiber.
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