I have just begun trying to follow your startch smart suggestions, but am needing some suggestions for gluten free whole grains acceptable for those who are celiac and also pre-diabetic. Thanks so much for all your help!!
Until Dr. Carney has a chance to answer your question Norma Jean, I thought you might be interested in my experience. I have been thriving on a gluten-free vegan diet for decades. The whole grains I eat regularly are teff, millet, sorghum, quinoa, buckwheat (NOT related to wheat) and all colours of rice.
These are excellent for people who want to normalize their blood sugar because they are low in fat & high in the complex carbohydrates that help us optimize our insulin sensitivity. For more on that, please read on the following link what Dr. Michael Greger has to say about diabetes (which includes prediabetes). There are also links in the article to numerous short videos you may also find helpful. :-)
Norma Jean, I tend to avoid potatoes (mostly) in favour of sweet potatoes. To me, most regular potatoes have a bitter flavour that I find unpleasant. My understanding is that the bitter taste is the solanine common among the Nightshade family of veggies: tomatoes, potatoes, peppers & eggplant. I seen to be one of the group of folks who do better with less of these foods. Thankfully, I can choose yams or squash, or whole grains instead. We are so fortunate to have choices when it comes to foods! :-)
LOL! No worries Norma Jean! I press send too soon sometimes too. :-)
All of those grains can be ground into flour and used in gluten-free baking, if you want to do that.
I rarely bake though, so I usually serve them as the starch for lunch or dinner; or slow-cook them overnight for our hot breakfast cereal.
I find that 1/3 cup sorghum, or millet or buckwheat with 2 cups of water makes a good amount per person for breakfast.
Whole grain teff is VERY tiny... the size of a pencil dot... so it cooks better in a pot on the stove as one might do rice or oatmeal. For it, I use 1/4 cup per 2 cups of water per person.
[quote][b]Grains:[/b]All grains or grain-like seeds must be unprocessed (except for cooking), whole and intact. Grains should be cooked to help break down the strong cell walls so that the body can best access the nutrition in them. Because grinding grains into flour is a form of processing, the seriously ill should avoid food products made with flour of any kind. [/quote] So, you may find that Starch-Smarter program is more to your liking and might actually suit your needs just fine. Here is a spreadsheet you can download with side by side comparisons: [url=images/starch_smart/handouts/Starch-SmartSystemLevels.pdf]https://www.drcarney.com/images/starch_smart/handouts/Starch-SmartSystemLevels.pdf[/url][url=images/starch_smart/handouts/Starch-SmartSystemLevels.pdf][/url] Sean
Sorry, we were away for almost a week at a convention and didn't have time to reply. I would say that bean pasta can fit within the Starch-Smarter category and corn tortillas do not. Here is the paragraph from our programs comparison PDF:
Grains and grain-like seeds are best eaten whole and well cooked. When whole grains are ground into flour,
they become a more calorie dense food and thus may cause weight gain. One exception to this rule is 100%
whole grain pasta because it has to be re-hydrated.
I have heard that most celiacs can tolerate millet even if it not marketed as 'gluten free.' i use a gluten-free diet as I am very sensitive to gluten. We have enjoyed millet as a breakfast cereal and I have made bread with it.
Norm Jean, I also have celiac disease and I know from my celiac classes I took at the Mayo Clinic that a celiac should not be purchasing any product that is either not marked “gluten free” on the packing, or without placing a call to the company to verify there is no risk of cross-contamination. From many of the calls I have made, you will find that most grains are cross-contaminated from being produced or packaged on the same lines as gluten-containing grains. I have found that Bob’s Red Mill offers many safe certified gluten free grains, so I buy many of those. If not available in stores near you, you can surely purchase them online. I hope this helps :)
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