The Low Carb Diabetic: Diabetic Friendly Courgette / Zucchini Recipes : Lower Carb

The Low Carb Diabetic: Diabetic Friendly Courgette / Zucchini Recipes : Lower Carb


Some call them courgettes, while others know them as zucchini … but did you know this vegetable is a great low calorie, low carb option to include as a regular food choice in a diabetic diet.


 
If you’re already living the LCHF lifestyle, you will know that courgettes are low in carbs, just 2g. carb per 100g, and they are probably high up on your must buy shopping (or growing) list. They may not pack the nutritional punch of other green vegetables (broccoli, kale etc.) but they do contain significant levels of potassium to control blood pressure and vitamin C to boost your immune system.

The courgette’s thin dark skin is high in soluble fibre, which slows digestion and stabilises blood sugar levels – potentially getting rid of those pesky mid-afternoon sweet cravings. Soluble fibre can also prevent constipation and help with those horrible IBS symptoms so many of us endure.

You can buy courgettes from most big supermarkets as well as small farmers markets (when in season). Many prefer to buy locally sourced courgettes as supermarkets can of course ship vegetables thousands of miles despite them being in season a few minutes down the road, but how and where you buy is always a personal choice.

Yes, this nutrient-dense vegetable deserves all the love it can get. Here are some reasons why:

High in fibre and water
Contains significant amounts of vitamins B6, riboflavin, folate, C, and K
Rich in minerals like potassium and manganese
Reduces constipation and other digestive issues
Rich in antioxidants and anti-inflammatory phytonutrients

Improves eye health due to health-protecting antioxidants 

Here are some recipe suggestions you may like to try to include this vegetable in your menu plans.

Spinach and ricotta lasagne with courgette (zucchini) pasta
see recipe here

Courgette / Zucchini Pizza Boats

Tomato, Basil and Lemon Courgette / Zucchini Pasta

Low Carb : Vegan : Gluten-free

A variety of recipe ideas, food suggestions and articles are within this blog, but not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan



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