Wish Upon A Dish: Top 20 Power Foods for Diabetes - #1 Asparagus

August 6, 2011

Top 20 Power Foods for Diabetes - #1 Asparagus


If you love asparagus, you'll really love that it's a nonstarchy vegetable with only 5 grams of carb per serving and nearly 2 grams of dietary fiber. It is also high in the B vitamin folate, vitamin C, and a health-promoting antioxidant called glutathione. Glutathione may help boost the immune system and promote lung health by protecting against viruses.

The cardiovascular benefits of folate and other B vitamins have been studied in relation to homocysteine, an amino acid in the blood that has been linked to a higher risk of coronary heart disease. The American Heart Association recommends including foods containing folate and other B vitamins in your diet to help lower homocysteine levels.

A serving of asparagus is 1/2 cup, or 4 ounces cooked, and provides 33 percent of the daily recommendation of 400 micrograms of folate, according to the FDA.

Tonight, with our grilled Chili-Rubbed Rib-Eye, I made a simple side dish of roasted asparagus with goat cheese and toasted pine nuts.

Asparagus with Goat Cheese

2 servings (4 spears each)
Adapted from the BH&G Diabetic Living Magazine

* 1 pound thin asparagus spears
* 2 tablespoons crumbled goat cheese (chèvre)
* 2 teaspoons pine nuts, toasted

1. Snap off and discard the woody bases from asparagus spears. Place asparagus in a shallow pan and coat lightly with olive oil nonstick cooking spray. Sprinkle with 1/8 teaspoon salt and 1/8 teaspoon black pepper.

2. For a charcoal grill, place asparagus on the greased rack of an uncovered grill directly over medium coals. Grill 4 to 6 minutes or until crisp-tender, turning occasionally. (For a gas grill, preheat grill. Reduce heat to medium. Place asparagus on greased grill rack over heat. Cover and grill as above.)

3. Transfer asparagus to a serving platter. Coat lightly with cooking spray. Sprinkle with goat cheese and pine nuts.

Per Serving: 35 cal., 2 g total fat (1 g sat. fat), 2 mg chol., 87 mg sodium,
4 g carb., 2 g fiber, 3 g pro.
Exchanges: 1 vegetable, 0.5 fat. Carb choices: 0.

Since I already had the toaster oven on to roast the asparagus, I threw in a few chunks of potatoes to roast as well. I am able to eat 2-3 (2") chunks of roasted potatoes because I am balancing the hi GI of the potato with the low GI of the asparagus combined with the zero GI of the steak.

No comments :