If you can get out of that instinctive habit it helps. Place 1 cup couscous in a heat proof bowl. According to a meta-analysis published in 2016 in The BMJ, whole-grain intake was associated with a decreased risk of cardiovascular disease. This helps in weight loss. Couscous has a neutral flavor similar to other foods made of wheat like bread. How healthy is rice compared to couscous? Perhaps you Current: 27 Easy Dinner Recipes With 5 Ingredients or Less 27 Easy Dinner Recipes With 5 Ingredients or Less Dr. Axe on Over time, diabetes can affect many parts of your body. I have spira The American Diabetes Association explains that if you are overweight and have type-2 diabetes, losing a small amount of weight can help lower your blood sugar levels. A bowl of couscous with meat and vegetables.Photo Credit: marcomayer/iStock/Getty Images Couscous, typically made from durum wheat semolina, is a North African dish that cooks quickly. A healthy diet for individuals with diabetes includes a relatively consistent amount of carbohydrates at each meal, with 45 to 60 grams being a good goal for many people. This is an impressive amount. I couldn't decide myself, I like them both. These fruits are still safe for a person with diabetes to eat. A simple carb, meaning no fiber, that's going to break down really fast and go right into the bloodstream, says Joelle Malinowski, RD, a certified diabetes care and education specialist with Ellis Medicine in Schenectady, New York. A -cup serving of cooked farro has 7 g of fiber for 25 percent of the DV, 7 g of protein, and 37 g of carbs, per Bob's Red Mill. According to the USDA, cup of cooked oatmeal in the morning counts as the equivalent of 1 ounce of whole grains. 3. Grams of Fiber: 1.1. Quinoa contains all the essential amino acids (ones the body can't make) so, unlike other grains, is a complete source of protein. This Mediterranean staple has become a popular side dish. Foods To Eat & Avoid, What Can I Eat if I Have Gestational Diabetes? Grains - Rice, couscous, and quinoa Beverages - Water, fresh lemon juice, fresh cherry juice, buttermilk, tea, and coffee Others - Nuts, parsley, flax seeds, and apple cider vinegar Foods To Eat In Moderation Vegetables & Fruits - Tomato Animal Protein- Chicken and salmon Plant Protein - Legumes, beans, and pulses Grains - Oats Try adding a bit of feta cheese, cut into small dice, to your salad. Poor sleep can increase risk of heart disease, Type 2 diabetes, stroke and more here is why a good nights rest is great for your health, Are Omega 3 Fats Good for Diabetes? One medium potato (3 potatoes / pound) is a serving. Although couscous is an excellent source of selenium, it does lacks other necessary nutrients. Selenium also boosts your immune function and helps maintain thyroid health. Couscous is not a low carb food. For ideal glucose control, remember that 1/2 Cup of cooked couscous contains 18 g of starch, so make certain to compute your carb admission likewise. So it creates relatively the same insulin response in the body as pasta does. You can buy refined or whole-wheat couscous, as well as varieties made with other grains like spelt and barley. 2. A person with diabetes should aim to eat at least 5 servings of fruits and vegetables every day. On the other hand, complex carbohydrates such as whole grains (brown riceandwhole-wheat pasta) take comparatively longer to digest, which results in a steady release of glucose into the bloodstream. Men should aim for a minimum of 38 grams of fiber daily, on average,. Make a breakfast porridge by cooking couscous in milk and adding dates, honey, and cinnamon. Wheat berries are actually just whole, unprocessed kernels of wheat, and theyre another tasty whole grain that Webb recommends for people on a diabetes diet. Barley For those seeking high fibre, you dont get much better than barley. Couscous also has a higher glycemic index than other whole grains, weighing in at 65, while brown rice has a GI of 50 and bulgur 48. There are several types of couscous, including the large Israeli couscous (aka pearled couscous) and the small Moroccan couscous (about 3 times the size of cornmeal). One half cup serving of cooked cauliflower is only 5 grams of carbohydrate. Insoluble fibre, such as is found in wholemeal bread, brown rice and wholegrain cereals, helps keep the digestive system healthy. While couscous contains some fiber, potassium and other nutrients, it's not considered a good source. Quinoa, another versatile food that Webb recommends as a delicious side dish, may be new to your menu. Whole-wheat couscous and pearl couscous have a lower glycemic index than refined couscous and also contain more dietary fibers that are essential in reducing cholesterol and keeping blood sugar levels stable. Learn about which foods contain carbohydrates, how to estimate carbohydrate portions and how to monitor their effect on blood glucose Packed with nutrients What do wholegrains contain? Add another 15 grams of carbohydrates to your dinner by mixing 1/3 cup of cooked garbanzo beans to your vegetables or having a small apple for dessert. Continue reading >>, Rice and potatoes are both carbohydrate foods. Everyone needs some carbohydrate-containing foods in their diet. You can get as much as 2.2 g of fiber from just a cup of cooked couscous. Cabbage is not carbohydrate or sugar-rich food item. Whats more, a diet filled with fibrous whole grains promotes a healthy heart, Malinowski says. To test for pre-diabetes, your doctor will take a sample of your blood after you have fasted overnight: Normal fasting glucose: 60 to 99 milligrams per deciliter (mg/dl) Pre-diabetes (impaired fasting glucose): 100 to 125 mg/dl Diabetes: 126 mg/dl or higher on 2 occasions Healthy Tips for Preventing Type 2 Diabetes If you have pre-diabetes, you should talk to your doctor about developing a lifestyle plan to reduce your risk of type 2 diabetes. Couscous is a side-dish staple in North African cuisines. It offers many health benefits. By subscribing you agree to the Terms of Use and Privacy Policy. What are the best cereals for people with diabetes? One half cup of potatoes or one third cup of rice is equal to 15 grams or one carb choice. Pre-Diabetes Pre-diabetes is when your fasting blood glucose (blood sugar) level is above normal. Video of the Day Starches contain carbohydrates, fiber and B vitamins. In this article, learn how bananas can affect blood sugar and how to get, Almost all foods contain amounts of sugar. Centers for Disease Control and Prevention (CDC), https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity, https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method.html, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388466/, https://academic.oup.com/ajcn/article/106/2/519/4557618, https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/food-groups/fruit-and-diabetes, https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537788/, https://www.nhrmc.org/~/media/testupload/files/low-gylcemic-meal-planning.pdf?la=en, https://pubmed.ncbi.nlm.nih.gov/23990623/, https://www.nhs.uk/live-well/eat-well/how-does-sugar-in-our-diet-affect-our-health/. You can eat rice and potatoes if you have diabetes. In fact, one 2017 study suggests that eating fruit can actually help prevent diabetes. To find glycemic index values for more than 350 foods, visit the Glycemic index chart. Serving grains as a side dish, or about of a meal, is a helpful strategy that lends itself to healthy weight management and blood sugar control. The researchers found that fresh fruit consumption reduced a persons risk of developing type 2 diabetes. Whole-grain couscous is a good source of fiber. You should post the salad version you found, I'd love to try it! Liven up your meal plan and enhance your health by adding these seven good-for-diabetes foods to your shopping list. Part of living with diabetes is managing your diet to help control your blood sugar. Which grains are good for diabetics? So much so that you will find packets of couscous on aisles across every grocery store. Fruits provide carbohydrate, fiber, vitamin C, potassium and folate. The National Institute of Diabetes and Digestive and Kidney Diseases recommend that people with diabetes include fruits as part of a balanced diet. Whole fruit makes a better choice than the juice because of its fiber content. Here are People with diabetes must keep a watchful eye on their sugar intake to avoid blood sugar spikes. A 2013 research paper looked at how fruit consumption affects the likelihood that a person will develop type 2 diabetes. Carbohydrates break down into sugar and are the primary cause of this blood sugar spike. Continue reading >>, I have just recently joined and I don't know my way around yet. Learn about which cereals are safe for people with diabetes to eat. Maintain heart health People with diabetes are prone to heart and cardiovascular diseases. 1 chicken thigh with 1/2 cup apple mixture: 340 calories, 13g fat (3g saturated fat), 87mg cholesterol, 458mg sodium, 31g carbohydrate (24g sugars, 3g fiber), 25g protein. Family Getting much harder to control I am not exactly sure what to put on it other than lemon and olive oil. Couscous has a mild flavor which makes it extremely versatile. Refined grains, such as rice or couscous, due to their moderate GI index and carbs, tend to cause blood sugar to spike shortly after eating, followed by energy crashes. Caribbean Couscous Salad. Serve couscous under a stew of meat or vegetables. Oats have a medium GL of 13, according to Oregon State University. RELATED: Why You Might Need More Magnesium if Youre Managing Type 2 Diabetes. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Bird Flu Deaths Prompt U.S. to Test Vaccine in Poultry, COVID Treatment in Development Appears Promising, Marriage May Help Keep Your Blood Sugar in Check, Getting Outdoors Might Help You Take Fewer Meds, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From, Best Diet Tips Ever -- 22 Ways to Stay on Track, Barbara's Story: More Food, More Energy, More Fun. The Verdict: Couscous can absolutely be part of a healthy eating plan but it shouldn't take the place of Depending what kind of sauce you make could increase the carbs. Thats important because adults with type 2 diabetes are 2 to 4 times more likely to die of heart disease than adults without diabetes, according to the AHA. That serving has 14 g of carbs and about 2.5 g of fiber for 9 percent of the DV, according to the USDA. It is most often eaten for dinner and sometimes even added to salads. The two main types of carbohydrates Starchy foods: these include bread, pasta, potatoes, yams, breakfast cereals and couscous. Fiber is good for you in a lot of ways. The ADA suggest that people watch out for certain phrases on product labels. Couscous is another healthy food for people following a diabetic diet. They can also try outcouscous diabetes recipeslike having a cup of couscous along with fish or chicken breast, sided with non-starchy veggies, and follow this meal with a small apple as a dessert. In this article, we describe some of the best foods to eat and which types to, Bananas may, in moderation, be a suitable choice for people with diabetes. Both of them being a healthier alternative to regular, refined couscous. Then use a fork to fluff up the couscous into individual grains before serving. It contains 5 to 6 grams of fiber per serving, which can help you meet the recommended daily amount of fiber. A 2017 study had similar results. It also can help lower. Fibre B vitamins Folic acid Essential fatty acids Protein Antioxidants Micro-nutrients Cooking with grains Cooking most grains is very similar to cooking rice simply add the dry grain to a pan of water or broth, bring to a boil, then turn down the heat and simmer until the liquid has been absorbed. The bone of contention lies in the nutrient content of the two. Broccoli is another good choice because its high in fiber and may help to reverse the heart damage diabetes can cause. Yes, it may be one of the colder sections of the grocery store, but the frozen dessert aisle is also the source of happy Metformin pathways: pharmacokinetics and pharmacodynamics aDepartment of Genetics, Stanford University Medical Center, Dinner ideas for people with type 2 diabetes, Are you diabetic or could you be pre diabetic World Diabetes Day 2017, Diabetic emergencies: Warning signs and what to do. of raisins, 3 prunes, 1/2 cup apple or orange juice and 1/3 cup prune or cranberry juice. Evidence also suggests that eating more quinoa can help people with diabetes manage their blood sugar. It is actually a type of pasta.. Some research suggests that eating nuts may reduce the risk of diabetes. One cup of cooked Moroccan couscous has 176 calories, 36 grams of carbohydrates, 2 grams of fiber and 6 grams of protein. A healthy diet for individuals with diabetes includes a relatively consistent amount of carbohydrates at each meal, with 45 to 60 grams being a good goal for many people. The amount of fiber in a cup of cooked couscous is as much as 2.2 g. This drink has a high protein content as well as a low fat content, with 5.95 g per cup and 0.251 g per serving. There are lots of recipes on the internet if you just google couscous. A person can also include dried fruit in their diet, as long as it was not dried with added sugar. Is Couscous Good For Diabetes Jan 6, 2018 Gestational Diabetes Diet Making lifestyle changes to follow a good gestational diabetes diet will mean achieving lower blood sugar levels which will ultimately benefit your baby hugely and reduce the risks and complications associated with gestational diabetes. Then you can decide how many carb servings of potatoes or rice you would like to consume. People with diabetes don't produce enough insulin or cannot use insulin properly, causing glucose to accumulate in their blood. Foods such as chocolate, baked goods, and some sodas have high levels of free sugars, which do cause spikes in blood sugar. There are more than 120 varieties. 1. This article will explore which fruits a person with diabetes should eat and avoid and how they relate to diabetes. It has 36 carbs per cup and 2 fiber. For a healthy boost of nutrients,experiment with different grains in different forms to bring variety to your meals. There are many recipes for low-calorie couscous dishes which you can eat without worrying about calories and weight gain. Learn more about low and medium GI foods here. A good source of fiber for diabetes is coca, which lowers glucose levels in the blood. Take. This also means that the beans are slow to digest. One of the most important qualities of soluble fiber is its ability to help regulateblood glucose levels, says Steven Joyal, MD, author ofWhat Your Doctor May Not Tell You About Diabetesand chief medical officer for the Life Extension Foundation based in Fort Lauderdale, Florida. While including couscous in a diabetes diet, it is advisable to add whole-wheat couscous rather than the regular, refined couscous. The doctor or nutritionist advised diabetes patients to include whole grains in their diets. Because they contain the entire grain kernel, whole grains tend to be higher in dietary fiber than their refined counterparts. It slows the rate at which glucose is metabolized and absorbed from the intestines. Asmall study published in December 2016 inOpen Access Macedonian Journal of Medical Sciences found that eating a breakfast with buckwheat improved glucose tolerance through lunchtime. A traditional dinner might consist of couscous, a vegetable and bean stew and some chicken, but couscous salads can be made with ingredients such as beans, cheese and vegetables. A typical serving of contains 60 calories and 15 g of carbohydrate. Glucose is the sugar and starch that comes from the food you eat, which fuels your body. Furthermore, it is a high protein source with minimal fat, serving with a low fat content of 5.95 g and 0.251 g per cup. One-half cup contains about 18 grams of carbohydrate. Nevertheless diabetics can eat. Only in the past three decades have researchers begun to discover its health benefits. Fruit choices and serving sizes type 2 diabetics can eat include a small apple or orange, 1 cup of cantaloupe, 2 small plums, 1/2 cup of applesauce, 1 kiwi, 1 medium peach, 1/2 a large pear, 17 grapes, 4 oz. Whole wheat couscous is more nutritious that the regular variety. However, fruit can also be high in sugar. "Eating a variety of different types of nutrient-dense foods creates the healthiest diet since there is no one food that provides all of the essential nutrients our body needs for optimum health," says Lynn Grieger, RDN, CDE, a health, food, and fitness coach in Arizona and dietitian with the Mayo Clinic Diet online program. AmerTunsi Posts: 655Member Member Posts: 655Member Member Couscous is delicious! Is couscous better than rice for diabetics? According to Diabetes UK, the amount of carbs a person eats has the most impact on their blood sugar levels. Fibre helps keep our digestive system healthy, and can also help to keep your blood glucose and cholesterol under control. Thanks, do you know of suitable alternatives You could try a few beans (red kidney, cannelloni beans etc) or lentils but both are also heavy on carbs. High fibre diet generally helps with digestion and easier bowel movements which is good for a diabetic. Insomnia Tied to Dramatic Rise in Heart Attack Risk, Just 500 Extra Steps a Day Can Lower Heart Disease Risk in Seniors, Study Suggests. Make sure you eat both types of fibre regularly. banana, 1/2 cup of unsweetened canned fruit, 2 tbsp. Buckwheat has a medium GL, and a slice of buckwheat bread has a GL of 13, according to the University of Sydney. The glycemic index (GI) shows how much a certain food can raise a persons blood sugar after they have eaten it. There are lots of recipes on the internet if you just google couscous. The glycemic index of pearl couscous is low. It's made from whole wheat durum flour. The glycemic index of pearl couscous is low. Couscous is sometimes sold in pre-seasoned and instant packages, but theyre often not whole wheat. According to areview published in September 2018 inNutrients, consuming 60 to 90 grams (g) of whole grains per day (or about two or three servings) was associated with a 21 to 32 percent reduced risk of type 2 diabetes, compared with those who ate whole grains never or less frequently. Bananas. In addition, if you don't keep track of portions or add large portions of high-calorie ingredients (like dried fruit , oil and nuts) you can easily rack up calories. For optimal blood sugar control, keep in mind that 1/2 Cup of cooked couscous contains 18 g of carbohydrate, so be sure to calculate your carb intake accordingly ( 1 ). Iron promotes growth and development and helps the body make hemoglobin, which delivers oxygen to all parts of the body, according to the NIH. In summary, eating couscous is not forbidden for diabetics; however, you must be cautious about how much you consume and prepare [3]. What to Eat Before, During and After Exercise. This essential mineral acts as an antioxidant and plays an important role in thyroid function and thyroid hormone production. Soluble fibre, such as bananas, apples, carrots, potatoes, oats and barley, helps to keep your blood glucose and cholesterol under control. But should couscous be making a regular appearance on your plate? Instant ones are more processed, and the more processed, the less fiber there is, Malinowski says. Although couscous is known to stabilize blood sugar levels, a complication can arise in those that have diabetes. Each cup of cooked couscous contains 176 calories. If you are looking for substitutions there are many choices. Below are tips to help you keep pre-diabetes from progressing to Type 2 diabetes: Exercise Every Day Since muscles use glucose for energy, activities like walking, bicycling, and gardening Fruits also have a high amount of fiber, which slows the absorption of sugar into the bloodstream. Selecting a healthier option between the two, let us compare couscous with brown rice for that instance. A 2019 study in Circulation Research concludes: "Higher consumption of nuts, especially tree nuts, is associated with. Fiber adds bulk to your diet, so it helps you feel full and more satisfied, he says. The fiber found in whole grains and wheat functions as a prebiotic to help improve. 36.5 grams carbohydrates. Foods with a low glycemic index are usually preferable for people with Type 2 diabetes because they help in reducing bad cholesterol and protect from the risk of cardiovascular diseases. One carbohydrate (carb) serving is equal to 15 grams of carbohydrate. Losing weight requires you to consume fewer calories than you expend, and a dinner with couscous can fit into a calorie-controlled diet. Boston University Sargent Choice Nutrition Center: Grain of the Month: Couscous., University of Tennessee Institute of Agriculture: Your Complete Guide toWhole Grains., USDA FoodData Central: Couscous," Organic Whole Wheat Couscous., Cleveland Clinic: Improving Your Health With Fiber., Harvard School of Public Health: Fiber," The Smart Way to Look at Carbohydrates., American Heart Association: How to Make a Hearty, Healthy Salad.. A 1-cup serving of cooked bulgur is an excellent source of fiber, with 8.19 g for 32 percent of the DV, and has 33.8 g of carbs, according to the USDA. It is very easy to cook but make sure you test to see if it spikes you. This makes couscous a questionable choice for diabetics or others trying to control their blood sugar. You can save money by buying couscous in the bulk section of your grocery store. Grains of goodness: a closer look Eaten as a staple food across many parts of the world, grains exist in our diets in many forms, offering an important source of energy. Depending on the brand you use, this can take anything from 5 to 15 mins, with an average of about 10 mins. It works well with different flavors, both sweet and savory. Find 3 potatoes at the store and put in the scale until it equals one pound. Reduce your consumption of cholesterol-raising saturated fat by serving your couscous with lean proteins, such as beans or chicken breast, instead of fatty meats, such as merguez or another spicy sausage. Just one cup of cooked couscous supplies 43 mcg selenium, about 75% of your daily requirements (55 mcg). On the other hand, Brown rice is a good source of selenium, along with manganese, magnesium, niacin, phosphorus, and copper. Asystematic review and meta-analysis published in December 2015 in Nutrients analyzed 14 controlled trials and two observational studies, and the authors concluded that oat intake significantly reduced A1C levels, fasting glucose levels, and cholesterol among people with diabetes. In fact, deficiency of selenium can harm immune cells and their functioning. Eating food items with fibers does not spike blood sugar. Consult your registered dietitian and/or certified diabetes educator to find out how many carb choices you have at each meal. It has 36 carbs per cup and 2 fiber. However, you will need to eat smaller portions. A cup of cooked couscous contains 36 grams of carbohydrates. All rights reserved. Couscous is a good source of plant-based protein, providing 6 grams per one-cup serving. Many people believe that since fruit is often high in sugar, people with diabetes should avoid it. However, the combination of fiber and simple sugars in fruit slows the absorption of sugar into the blood when a person eats whole fruits. 10 Reasons why sweet potatoes are good for diabetes patients! Continue reading >>, Diabetes Forum The Global Diabetes Community Find support, ask questions and share your experiences. Yes, You Can Still Have a Healthy Sex Life with DiabetesHeres What You Need to Know. Watching your sugar intake is a good idea, but taming your sweet tooth can be an incredibly difficult feat. Couscous is a healthful choice for anyone following a diabetic diet. Continue reading >>, Quinoa (pronounced KEEN-wah) has recently become popular in the United States as a nutritional powerhouse. Use this list of healthy carbohydrates to help you stay balanced. Myth: Whole grains are a healthy choice for diabetics because they are nutritious, filling, and have fewer carbs than refined grains. Couscous may not be a food item a diabetes patient can readily include in their diet plan without having repercussions. Besan is a good source of Magnesium which improves insulin response by lowering insulin resistance. The dieting solution from Australia's national science agency, outlined in the recent CSIRO Low-Carb Diabetes Diet & Lifestyle Solution book released this month, is a 12-week eating plan that . So which is best? Quinoa contains 2.1 g of fiber per 100 g, whereas white . Energy Boosters: Can Supplements and Vitamins Help? In conclusion, couscous has a higher glycemic effect and insulin index than pasta or other grains, so try to avoid couscous consumption. Often found as a flour, barley makes a closely textured bread with a slightly sweet flavour. Did you know: 7 out of 10 people improve their understanding of diabetes within 6 months of being a Diabetes Forum member. But, they can opt for whole-wheat couscous or pearl couscous when they feel like eating couscous. I hope this is the right place to ask my question. Insulin is a hormone that carries glucose from your blood into your cells. A 1-cup serving of quinoa has 39 g of carbs, 5 g of fiber for 18 percent of the DV, and 8 g of protein, according to the USDA. In cases of prediabetes, where blood sugar levels are, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. Although quinoa is commonly thought of as a whole grain, its actually a highly nutritious seed that is high in protein and fiber. Look for intact grains which contain fiber and lead to lower blood sugars. If a food has a GI score of between 70 and 100, it is high in sugar. I just got a continuous glucose monitor (Libre 3) and plan on tracking how bad my glucose gets after each meal, but I'm confused as to what my "goal . It also can help lower cholesterol, which can reduce your chances of heart disease. Can diet help improve depression symptoms? The total amount of carbohydrate eaten will have the biggest effect on your glucose levels. 3.Weight control-Since whole-wheat couscous is a rich source of dietary fibers, it keeps you from getting hungry frequently. People with diabetes should always have couscous with a protein-rich food item or with non-starchy vegetables. It dates back to the Incas, who called quinoa the mother of all grains. It grows in the Andes Mountains and is capable of surviving harsh conditions. But you may have to watch your portion size more closely (keep it to about a 1/2 cup). Your doctor may also want you to take medication if you have a family history of diabetes, you are obese, or have other cardiovascular risk factors (high blood pressure, high cholesterol levels, or a history of heart disease). Many branded cereal products are high in carbohydrates and contain added sugars. Couscous is not a low carb food. You can have couscous for dinner if you have diabetes as long as you are cautious to monitor your portion sizes and the way you prepare your couscous. Although originated in North Africa, couscous is quite popular with people across the job. According to Diabetes UK, the following amounts of fruit constitute one portion: The ADA also recommend including fresh, frozen, or canned fruit no matter what diet a person follows. It's sugar- and fat-free and contains about 66% of the recommended daily dose of selenium . Fiber takes more time to digest, so it slows down the digestion of the carbohydrate and gives you better blood sugar control during the day.. Diabetes diet, eating, & physical activity. Read further to find out whether or not couscous is a valuable inclusion in your diabetes diet, and if yes, then which one. One cup of cooked couscous (about 157 grams) contains about: (18) 176 calories. These tiny grains have a slightly peppery flavour and can be cooked in water, popped like corn or added to baked goods to increase protein content. But salmon and broccoli arent the only superfoods for a healthy diabetes diet. Wild rice is also a good choice for diabetics. RELATED: The Best Oatmeal for People With Type 2 Diabetes. Selenium reduces inflammation and bad cholesterol in the body, thereby reducing the risk of various heart and cardiovascular diseases. While it may be relatively new to supermarkets, quinoa has been a large part of the South American diet for many years. Just go for steel-cut or rolled oats over instant if you can. You could also eat it on its own mixed with dried fruit, like currants or raisins, and nuts, like almonds or pine nuts. Selenium in couscous can give a great boost to the immune system. Boil liquid -- like water, broth, or milk -- then stir in couscous. If you have a food processor, try the cauliflower couscous as an alternative just chop the cauliflower into florets, pop in the processor and blitz to tiny pieces.