Low-carb diets are everywhere these days, but as a nutritionist, I can tell you that carbs are not the enemy! It all depends on what type of carbs you eat, and how much of them you are consuming. If you are diabetic or prediabetic, you need to pay special attention to the carbs you eat. Rest assured, though, you can and should be eating carbs every day!
The secret is to eat complex carbohydrates, not simple carbohydrates. Here is why: Complex carbohydrates contain fiber, which slows down the digestion process. This keeps you feeling fuller for longer, and it means that your blood sugar will not spike and then crash.
Simple carbohydrates, like the sugars found in cow’s milk and fruit, raise your blood sugar quickly and for a short time. That doesn’t mean you can never enjoy a crisp apple or a glass of milk again, but it means that moderation and blood sugar monitoring is key.
If you are diabetic, the CDC defines the proper serving size of carbohydrates for you as 15 grams. Be sure to check the label on your brown rice bread to see how many grams of carbohydrates are in each slice. For this recipe, I estimate that three pieces of brown rice bread plus one avocado adds up to roughly 15 grams.
Ingredients
- 3 slices brown rice bread
- 1 ripe avocado
- avocado oil
- 1 teaspoon lemon juice
- chili powder
- 1.4 teaspoon pink Himalayan salt
- ¼ teaspoon pepper
- 1 teaspoon onion powder
- ½ cup sprouts
- 4 radish slices
- sesame seeds, to taste
- ¼ teaspoon red pepper flakes
Preparation
Put the bread in the toaster and toast until lightly browned.
Peel the avocado and remove the pit. Place the avocado flesh in a medium-size bowl and smash into a paste using a fork.
Add avocado oil and lemon juice, then add chili powder, pink Himalayan salt, pepper, and onion powder.
Mix all ingredients until the avocado mixture is smooth and without lumps.
Spread the mixture on top of the toasted bread.
Place sprouts and radish slices on the toast.
Sprinkle red pepper flakes on the toast.
Benefits
- Brown rice is a complex carbohydrate, making it a great choice for those who want to satisfy their carb cravings without raising their blood sugar too steeply. Brown rice bread doesn’t contain the sugars or gluten found in white bread, making it a better option for those watching their sugar intake or avoiding gluten.
- Avocado, like brown rice bread, contains fiber, which keeps you feeling full for hours. In addition, avocados are rich in vitamin B9, commonly called folate. The high levels of folate in avocados can help reduce the risk of cancer, arthritis, osteoporosis, depression, and inflammation.
- Sprouts are a small but mighty addition to this dish: They contain folate, like avocados, as well as magnesium, which helps your body turn food into energy, and phosphorus, which your body uses to repair damaged cells.
