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Diabetic Rice Substitute

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Rice and noodles, pasta, and bread have all become basic foods because they are less costly to manufacture on a large scale. These foods also last longer in the fridge than fresh vegetables. As a consequence, it’s no surprise that many individuals choose them over healthier choices.

Rice, on the other hand, has a lot of calories and carbohydrates even in tiny quantities. Unfortunately, carbohydrates are one of the key foods that impact blood sugar levels, thus diabetes people should avoid rice as much as possible. In such a case, there is a demand for alternatives that may replace rice in recipes.

If you want to discover these substitutions, keep reading; you’ll also learn about optimum substitution procedures that can help you produce the healthiest, best-tasting outcomes in your recipes.


RiceNutrition Facts

Diabetic Rice Substitute

What is Rice?

Diabetic Rice Substitute

Domesticated rice, as a cereal grain, is the most widely eaten staple food for more than half of the world’s population, primarily in Asian and African nations. Rice, after sugarcane and maize, is the agricultural commodity with the third-highest worldwide production output.

It is also the most significant food crop in terms of caloric intake and human nutrition. Because substantial volumes of sugarcane and maize crops are utilized for purposes other than human consumption, it provides more than one-fifth of the calories eaten worldwide. Rice comes in a variety of forms and sizes, and culinary tastes vary by area.

Rice may be cooked in a variety of ways, including boiling or grinding into flour. Rice is often consumed alone or in a variety of soups, side dishes, and major meals in Asian, Middle Eastern, and other cuisines. Breakfast cereals, noodles, and alcoholic drinks such as Japanese sake are just a few examples of rice-based foods.

Uses of Rice in Recipes

Since ancient times, rice has been one of the most extensively eaten grains on the world, and it has been regarded as one of the most significant foods in human history. Rice is a popular cuisine in many regions of the globe, and its appeal stems from a variety of factors, including its adaptability.

Rice is versatile, being used in everything from soups, side dishes, and main meals to alcoholic drinks and cereals. We’ve compiled a list of some of the most popular dishes that use rice:

  • Garlic butter Rice
  • Rice pilaf
  • Egg fried rice
  • Mushroom rice
  • Garlic parmesan rice
  • Fried rice
  • Nigerian jollof rice
  • Creamy garlic chicken and rice
  • Chicken fried rice
  • Cilantro lime rice
  • Coconut rice
  • Lemon rice
  • Mexican rice casserole
  • Pesto green rice
  • Saffron rice

Substitutes for Rice in Diabetic Diets

Despite its popularity, health experts usually encourage individuals to limit their rice intake, particularly because of its high glucose content, which is incompatible with many healthy diets. Rice, for example, is not recommended for a diabetic diet since it may lead to high blood sugar levels.

In such cases, it is vital to look for a rice alternative in your rice-based dishes in order to eat a healthy diet. Consider some of the food products listed below as possible replacements for rice in your recipes:


Quinoa, when cooked, becomes a seed with a grain-like taste and texture. This gluten-free rice substitute is a complete protein with a much greater protein content than rice. A -cup (92-gram) plate of cooked quinoa, for example, has 4 grams of protein, which is twice as much as a white rice meal.

When cooking quinoa instead of rice, combine one part dry quinoa and two parts water in a pot and bring to a boil. Cover the pot and reduce the heat to low, allowing the quinoa to absorb all of the water. Remove the cooked quinoa from the fire and allow it to cool for 5 minutes before fluffing with a fork.

To prevent cross-contamination, purchase only quinoa that has been certified to be totally gluten-free if you are gluten-sensitive.

Riced Cauliflower

Cauliflower rice is a fantastic low-carb and low-calorie rice replacement. With its customary

Riced cauliflower has a mild taste and texture comparable to cooked rice but has less calories and carbohydrates. Because of its health advantage, it is a popular rice alternative in low-carb diets such as keto.

White rice (57 g) in a 2-cup serving. To make riced cauliflower, cut a head of cauliflower into many pieces and shred or finely chop them using a box grater or food processor. Cook the riced cauliflower in a little amount of oil over medium heat until tender and slightly browned.2-cup (57-gram) serving vs. 100 calories per 1Riced cauliflower is just 13 calories per 1

Frequently Asked Questions (FAQs)

Is there diabetic-friendly rice?

Whole-grain Basmati rice is the rice with the lowest glycemic index (GI). This implies that it slowly releases energy after digestion, which helps to maintain blood sugar levels stable, which is beneficial for diabetic therapy.

What rice doesn’t spike blood sugar?

Brown rice is a more complete grain with more fiber and a lower glycemic load than white rice. Other whole-grain alternatives to white rice include barley and farro.

Is oatmeal good for people with diabetes?

Oatmeal is a fantastic addition to a diabetic diet. Oats are abundant in fiber as well as essential minerals such as magnesium, potassium, calcium, and iron.


Rice, although being a popular cuisine with several ways to enjoy it, is one food item whose intake should be limited in health conditions such as diabetes. It is critical to avoid anything that can cause your blood sugar to jump, and rice is especially culpable in this respect.

If you want to substitute rice in your meals, consider one of our suggestions. They provide amazing new ways to enjoy rice-based cuisine, and although little unconventional, they result in incredibly good and wholesome dinners.


What is a good alternative to rice for diabetics?

Diabetics Can Use Rice Substitutes.

Whole grains, such as quinoa, barley, and buckwheat, are lower in carbs and higher in fiber.

Is there any rice a diabetic can eat?

People with diabetes may ask if carbohydrate items, such as white rice, are a healthy choice to include in their eating habits while attempting to maintain a well-balanced diet. The simple answer is yes! While everyone’s demands are different, white rice may definitely be part of a balanced eating pattern for diabetics.

What is a good substitute for rice and potatoes for diabetics?

Barley and quinoa are both low-GI foods, and quinoa is also high in protein and fiber, making it ideal for salads. Sweet potatoes have a sweeter flavor and a creamier texture than potatoes, and they’re especially great cooked. Alternatively, you may try a different rice dish.

Which rice does not spike insulin?

Brown rice, a complete grain with more fiber than white rice and a lower glycemic load, is a superior option. Barley and farro are two more full grain alternatives to white rice.

Is jasmine rice OK for diabetics?

Jasmine rice, like other rices, has a rather high glycemic index. Even brown jasmine rice may trigger blood sugar spikes, which can lead to difficulties in persons with Type II diabetes.

Is quinoa better for diabetics than rice?

Dietary fibers assist to regulate blood sugar levels because they ferment in the colon rather than being digested in the small intestine. Quinoa has 2.1 g of fiber per 100 g, while white rice has none. Quinoa is therefore a preferable alternative for diabetics wishing to increase their fiber intake.

Is Basmati rice OK for diabetics?

Basmati rice has a glycemic index of 50 to 58, making it a low to medium glycemic index meal. Small quantities of basmati rice may be part of a balanced diet if you have diabetes.

Is Sweet Potato good for diabetics?

Sweet potatoes have an excellent nutritional profile, making them an excellent meal for diabetics.

How many cups of rice can a diabetic eat a day?

“Carbohydrates should provide 40-45 percent of total kilocalories for a diabetic,” says Dr Sonia Gandhi, Head, Department of Clinical Nutrition and Dietetics, Fortis Mohali. So, how much rice can a diabetic consume? “Diabetics are permitted to consume at least 30 gms of raw rice.”

What’s the best low carb rice?

Because of its comparable appearance and feel to white rice, cauliflower rice is probably one of the most popular low calorie and low carb rice replacements. To get a similar result, try cabbage rice, broccoli rice, and zucchini rice.

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