HEALTHY CARB CHOICES FOR BETTER BLOOD GLUCOSE CONTROL

When choosing carbs, think about their Glycaemic Index (GI).

DIABETES AND A LOW-GI DIET

The Glycaemic Index is the scientifically proven way of ranking carbohydrates like rice, bread, breakfast cereals, pasta, noodles, fruit, starchy vegetables, legumes, milk, and yoghurt according to how they affect your blood glucose (sugar) levels. A low-GI diet can provide a number of health benefits for people across all stages of life, from maintaining sustained energy to helping with specific health concerns – including all types of diabetes.

Carbohydrates with a low GI (55 or less) typically cause blood glucose levels to rise slowly and fall gently over a longer time. Carbohydrates with a high GI (70 or more) are digested and absorbed more quickly, which typically causes blood glucose levels to rise and fall quicker. Eating low-GI foods helps people with diabetes to sustain more even blood glucose levels overall.

SUNRICE LOW GI RICE IS BACK!

After a spell off supermarket shelves in New Zealand, SunRice Doongara Low GI rice is now available in 1kg bags in supermarkets nationwide. SunRice Doongara rice is a long grain rice variety that is low GI – an excellent substitute for other rice varieties that have a higher glycaemic load.

SunRice Low GI rice is a Diabetes NZ Choice product, meaning it has been approved by Diabetes NZ as a food that helps people with diabetes improve their glycaemic control.

MOROCCAN CARROT, PUMPKIN, CHICKPEA AND RICE ONE PAN

SERVES 4 GLUTEN FREE | VEGETARIAN

One pans are simple and the perfect opportunity to pack plenty of nutrition into one dish. Moroccan flavours inspired this one pan, and it's chock-a-block with low GI carbohydrates from SunRice Low GI Rice, carrots, chickpeas, and rocket to sustain your energy throughout the day.

It’s delicious served hot as an easy weeknight family meal – or make and take to your next picnic or BBQ occasion with friends.

INGREDIENTS

500g baby carrots, trimmed and peeled

400g pumpkin (butternut, grey, or crown will work well)

3 tbsp (60ml) extra virgin olive oil

2 tsp sweet paprika

1/4 tsp ground turmeric

1/4 tsp ground cinnamon

1/4 tsp ground ginger

1/2 cup (105g) SunRice Low GI Brown Rice

1 x 400g tin chickpeas, rinsed and drained, or 220g cooked chickpeas

1 1/2 cups (20g) rocket leaves

1/4 cup (40g) Turkish apricots, finely sliced

1/4 cup (40g) raisins or sultanas

100g cherry tomatoes, halved

1/2 cup (80g) almonds, roughly chopped

1/2 cup fresh coriander leaves, stalks finely chopped

1/2 cup fresh mint leaves

3 tbsp fresh orange juice

Pinch chilli flakes (optional)

Salt and pepper

METHOD

Heat oven to 200°C and line a large baking tray with baking paper.

Remove the skin from the pumpkin, and cut into 4cm thick wedges.

Place carrots and pumpkin on the tray, and drizzle with extra virgin olive oil.

In a small bowl, mix together sweet paprika, turmeric, cinnamon, and ginger. Sprinkle spice blend over the vegetables and toss to coat. Cook in oven for 30 minutes.

While the vegetables are baking, cook your SunRice Low GI Brown Rice using the method recommended on the packet. Cover and set aside.

Once the vegetables are baked, arrange the rocket leaves, SunRice Low GI Brown Rice, Turkish apricots, raisins, tomatoes, almonds, coriander, and mint leaves around the pan with the vegetables. (Alternatively, pop it all on a big serving platter).

Drizzle with orange juice, season with salt, pepper, and a pinch of chilli flakes, and serve.

TIPS

If you don’t have baby carrots, cut larger carrots into batons – long, thick chunks.

If the chickpeas you use are tinned in brine, you won’t need to add any salt.

NUTRITION INFORMATION (PER SERVING): ENERGY 1910kJ (456kcal) | PROTEIN 10.4g | FAT 16g (SAT FAT 2.4g) | CARB 59g (SUGARS 26.7g) | SODIUM 240mg