Brown rice, with black, red or pinto beans, cooked with tomatoes, garlic, onion, a raft of spices and plenty of heat. Leftovers often become a veggie soup. My serving size has dropped over the years, but my adoration of my dietary staple doesn’t wane. They only change I’ve done is drop topping it with yogurt, as I’ve moved away from dairy.
I also make mujadarra and several versions of dal.
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You posted on 10-28-18 and I didn't join until January 2019 and it has taken this long to find your post, so I apologize for this late response.
I'm diabetic, too...Type 2. There really are loads of carbs in beans and rice! However, one (beans) is very low-glycemic and the other (rice) is moderate to high-glycemic, depending on the type of rice you prefer. The affect on blood sugar, if you eat a moderate serving of beans and rice together, is the higher end of low affect (or the lower end of moderate affect - whichever way you want to look at it).
The net outcome depends on how well your pancreas is still producing basal insulin (known as phase-2 insulin release). For most Type-2ers, who are either newly diagnosed or have managed to avoid sustained (2 hours or more) blood sugar levels above 140 over the years (the level which precipitates Beta cell destruction), available basal insulin compensates nicely for the greater-than-normal level of ingested carbohydrates in the beans and rice. It's my 1rst-phase insulin release (the bigger release) that's been all blown to smithereens and that's why I have diabetes. Either I was born with fewer beta cells in my pancreas to get the job done or I've fried them via high blood sugars in the years leading up to my diagnosis. Or maybe both. I'm actively protecting my remaining Beta cells now.
The fiber and type of starch in the beans slow down the rate of digestion for the entire meal, and this keeps the blood sugar from spiking (and maintains blood sugar near or below one-hundred and forty. Beans are something of a miracle food for me. Of course, if we're trying to lose weight or maintain, the calories are still gonna count!
Anyway...the way all this works really fascinates me. An amazing resource is Jenny Ruhl's book "Blood Sugar 101". Jenny learned that she couldn't depend on the glycemic index to guide her food choices. She found out that she has an autoimmune form of Type-2 diabetes and this has meant that very few of her Beta cells remain and her phase-2 insulin release has been seriously compromised. For Jenny, and others like her, the rice and beans meal does not spike her blood sugar until about 4 hours later and then she gets a whopper spike. So yes, she must be very careful to count the carbs in her rice and beans meal.
Jenny has found a way to keep her blood sugar under 140 at all times. She isn't a medical professional, but she and others, including some medical professionals, who originally formed the 5% Club (A1C in the 5% range), are among those who have avoided diabetic complications by applying some very simple, comfortable principles. Look her up...you'll be glad you did!
Edited by: SNUZYQ2 at: 3/4/2019 (03:10)
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