French Gratin Dauphinois: Low GI and Low Carb recipe
Love French Gratin Dauphinois but wondering if it can fit into your Low GI, diabetic, or Low Carb diet? Let me guide you through a deliciously adapted version, ready to delight your taste buds without sacrificing your well-being.
Table of contents
If you’re wondering whether Gratin Dauphinois can be a suitable choice for a Low GI, diabetic, or Low Carb diet, you’re not alone. As a diagnosed type 2 diabetic for 5 years, I also ask myself these questions. Some diabetics completely eliminate potatoes from their diet, while others incorporate them cautiously.
Before diving into the recipe, let’s take a look at the glycemic index numbers of potatoes. It’s a real puzzle to find reliable numbers, but I’ve gathered some average data. If you have more precise and reliable information, please feel free to share it.
| Potato Cooking Methods | Glycemic Index (GI) |
|---|---|
| Steamed potatoes | 65 |
| Fried potatoes | 95 |
| Boiled potatoes | 70 |
| Homemade mashed potatoes | 80 |
| Baked potatoes | 95 |
Through my research, I realized that the key lies in balance, portions, and proportions. It’s important to note that in traditional cuisine, we cook 1 kg of potatoes for 4 people. A food can have a high glycemic index, but by judiciously combining it, we can influence this index. That’s how I designed this balanced recipe with half milk and half heavy cream, a choice inspired by my life as a Normandy resident, where heavy cream is a true institution. Although, I must admit, my preference remains with my original recipe.
My previous recipe
Traditional recipe
Classic recipes
| Ingrédients | Calories | GI | Proteins | Fats | Carbohydrates |
|---|---|---|---|---|---|
| 1 kg potatoes 400 ml heavy cream | 508 | 31 | 7 gr | 30 gr | 51 gr |
| 1 kg potatoes 600 ml farm milk | 312 | 33 | 10 gr | 6 gr | 55 gr |
| 1 kg potatoes 600 ml skim milk | 266 | 33 | 10 gr | 1 gr | 54 gr |
| 1 kg potatoes 600 ml semi-skimmed milk | 284 | 33 | 10 gr | 3 gr | 55 gr |
| 1 kg potatoes 200 ml milk 200 ml thick cream | 378 | 32 | 8 gr | 16 gr | 52 gr |
| 1 kg potatoes 200 ml milk 200 ml thick cream | 396 | 32 | 8 gr | 18 gr | 51 gr |
| 1 kg potatoes 200 ml thick cream 200 ml almond milk | 604 | 31 | 11 gr | 30 gr | 74 gr |
| 1 kg potatoes 200 ml thick cream 200 ml coconut milk | 485 | 31 | 7 gr | 28 gr | 50 gr |
Before moving on to the recipe, I’d like to know your experiences and practices. How do you manage potatoes in your diabetic or low carb diet? Share your tips and tricks!
Here are the ingredients you’ll need for this recipe:
- Potatoes: provide the texture and base of the gratin.
- Milk: contributes to the creamy texture.
- Heavy cream: adds richness and flavor.
- Garlic clove: for an aromatic note.
- Salt, pepper, and nutmeg: season according to preferences.
How to prepare your French gratin dauphinois?
- Preheat the oven to 180°C (350°F).
- Peel and clean the potatoes.
- Rub the inside of the gratin dish with a halved garlic clove.
- Slice the potatoes thinly and season with salt, pepper, and nutmeg.
- Arrange the potatoes in the dish and cover with the milk/cream mixture.
- Bake for 45 minutes to 1 hour.
The container is also important. In my classic gratin dish (rectangular), I use 400 ml of liquid. In the dish in the photo (square), half was enough. This parameter once again influences the numbers I provide in the table above!
My tips and advice for a successful gratin:
- Play with the milk/cream proportions to adjust the richness of the gratin.
- Variety spices according to your personal taste.
- Add fresh herbs for a touch of freshness.
FAQ
Are potatoes compatible with a diabetic diet?
In controlled quantities and in a balanced combination, potatoes can be integrated into a diabetic diet. Consult your healthcare professional for personalized advice.
Other recipes to try
- Cream of pumpkin soup with coconut milk Low GI and Low Carb
- Pan-fried cabbage with chicken and spices Low GI and Low Carb
- Walnut flour cookies: A delicious low GI recipe
- Coconut tuiles and vanilla: Easy low GI recipe
- Clarified butter or Ghee: An ally for diabetics
Now you have all the keys to prepare a succulent Gratin Dauphinois adapted to a Low GI, diabetic, and Low Carb diet. I hope this recipe will become one of your favorites, just as it has become for me. Don’t hesitate to share your impressions and tips in the comments. Enjoy your meal!
Gratin Dauphinois : Recette IG bas et Low Carb
Un Gratin Dauphinois adaptée aux régimes IG Bas et Low Carb, idéale pour
les diabétiques. Suivez cette recette simple et savoureuse pour régaler
vos papilles sans compromettre votre santé.
Ingredients
- 1 kg de pommes de terre
- 200 ml de lait
- 200 ml de crème fraîche épaisse
- 1 gousse d'ail
- Sel, poivre et noix de muscade
Instructions
- Préchauffez le four à 180°C.
- Pelez et nettoyez les pommes de terre.
- Frottez l'intérieur du plat à gratin avec une gousse d'ail coupée en deux.
- Coupez les pommes de terre en fines lamelles et assaisonnez avec sel, poivre et muscade.
- Disposez les pommes de terre dans le plat et recouvrez du mélange lait/crème. Cuisez pendant 45 minutes à 1 heure environ.
Notes
Le contenant est également important. Dans mon plat à gratin classique (rectangulaire), je mets 400 ml de liquide. Dans le plat sur la photo (carré), il m'a suffit de la moitié. Paramètre qui influence une fois de plus les chiffres que je vous indique dans le tableau ci-dessus !
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving:Calories: 435Total Fat: 20gSaturated Fat: 13gTrans Fat: 1gUnsaturated Fat: 6gCholesterol: 61mgSodium: 209mgCarbohydrates: 58gFiber: 6gSugar: 7gProtein: 10g
Les informations nutritionnelles peuvent varier selon les produits et les marques choisis.