Thanksgiving with Diabetic-Friendly Sorghum

Thanksgiving is a wonderful time to gather with friends and family, eat scrumptious food and give thanks together. November is also American Diabetes Month. This is an important element in the American Diabetes Association’s efforts to focus the nation's attention on the disease and the tens of millions of people affected by it. Type 2 diabetes is both preventable and treatable. Following a healthy dietary pattern with foods like sorghum that are fiber-rich and elicit a lower glycemic response, which produces a longer sustained blood glucose level is desirable in the prevention and treatment of type 2 diabetes. A healthy diet along with increased physical activity, restful sleep and minimized stress are all factors that aid in the prevention of lifestyle diseases including type 2 diabetes.

Diabetic-Friendly Sorghum Recipes

Thanksgiving is a time for celebration, and often, overeating. During the holidays, everyone can enjoy all their favorite while monitoring portion sizes. Here are three delicious diabetic-friendly sorghum recipes for your Thanksgiving menu.

Escarole, Bean and Sorghum Soup

Escarole, Sorghum and Bean Soup

By adding a delicious soup to the Thanksgiving meal, you can nourish your body with healthy nutrients, including fiber, vitamins and minerals. This recipe has diabetic-friendly beans, escarole (a variety of endive), onion and whole grain sorghum. With only 140 calories in one cup, it’s perfect for the start of the feast, as soup has a high water content, which can help you feel full and reduce overeating during the rest of the meal.

Meal planning tip: Make a double batch of the soup so you can turn it into a heartier, next-day version with leftover turkey.

Sorghum Potato Gratin

Sorghum Potato Gratin

Mashed potatoes with gravy are the classic Thanksgiving dish. Why not shake things up and add this scrumptious sorghum potato gratin recipe in place of the mashed. The recipe makes two servings, but can be easily doubled or tripled depending on the number at the table. The white sauce calls for only sorghum flour, making it naturally gluten-free. The topping of shredded mozzarella cheese can be switched for cheddar to add a savoury punch to this simple side dish.

Meal planning tip: This original recipe can be made in individual ramekins or in a larger baking dish if the recipe is increased for a more home-style service.

Apple, Cinnamon, Raisin Sorghum Bake

Apple Cinnamon Raisin Sorghum Bake

This is the recipe to offer alongside the classic pumpkin pie. It says autumn, Thanksgiving and holiday baking all in one! The pearled sorghum and raisins are the base layer of this diabetic-friendly, no added sugar seasonal dessert – and it’s only 175 calories per serving! There is no need to cook the sorghum ahead of time, making it an easy, one-pan option. The sunflower seeds add healthy fat, fiber and protein to this already vitamin and mineral-packed, gluten-free dessert.

Meal planning tip: This recipe calls for gala or Fuji apples, however you can substitute for your favorite baking apple.

Thanksgiving with Diabetic-Friendly Sorghum Takeaways:

  • Following a healthy dietary pattern with foods like sorghum that are fiber-rich and elicit a lower glycemic response, producing a longer sustained blood glucose level, is desirable in the prevention and management of type 2 diabetes.

  • By adding a delicious soup with sorghum to the Thanksgiving meal, you can nourish your body with healthy nutrients including fiber, vitamins and minerals.

  • Practice portion control this Thanksgiving and include recipes with whole grain, pearled and sorghum flour for delicious gluten-free, diabetic-friendly options. Happy Thanksgiving!

1) American Diabetes Month 2016 available
2) Ley et al. Diabetes Care 2016 Sep; dc160574 (Epub ahead of print available)
3) Augustin et al. Nutrition, Metabolism & Cardiovascular Diseases. 2015: 25 (795-815).
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