Couscous is a small grain Semolina pasta. Popular in Mediterranean cooking, it is a versatile canvas for many flavor profiles and protein sources. With a properly balanced plate, couscous is acceptable for a diabetic meal plan. Accounting for the carbohydrates properly is the key to adding any components to a diabetes-friendly meal.
Nutritional Content
Every 1 cup serving of plain couscous contains 45 g of carbohydrates and 1 to 2 g of fiber. There are 8 g of protein in each serving. Couscous is low in fat with only 10 g per serving, and is sodium-free unless you prepare it with added fats and sodium.
Carbohydrate Counting
Most diabetes meal plans recommend 3 to 4 carbohydrate "choices" of 15 g each. With 45 g of carbohydrates to a 1-cup serving, plan your meal so that the couscous is your primary starch or reduce the serving size to add additional carbohydrates to your meal. Ensure that your total carbohydrates remain within the recommendation issued by your nutritionist or doctor.
Serving Suggestions
Serve couscous with a lean protein such as fish or chicken. Add bold Mediterranean flavors to highlight the dish in its entirety and make the most of your meal. Add a non-starchy vegetable such as lettuce, spinach or squash, and round out the dish with a low-fat dairy product for calcium.
Alternatives
Add dried cranberries, apricot and golden raisins for the fruit benefit, but account for the added carbohydrates in your meal plan. Couscous is high in starch, but packs a protein punch. Alternatively, select a whole wheat pasta and make a similar dish though you will sacrifice the traditional couscous texture. The whole wheat pasta would reduce the carbohydrates and the glycemic load.
