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Gourmet Hacks: 5 BEST Rice Substitutes for Diabetics

Rice is the OG comfort food, right? I mean, who doesn’t love a steamy bowl of rice with their favorite curry splashed over it?

But here’s the kicker – for those watching their blood sugar, rice can be a bit of a villain.

It’s like wanting to dance in the rain without getting wet; sounds fun, impossible in practice.

Well, hold on to your hats because we’re about to turn the tables.

Our roundup of rice substitutes is not just about dodging those pesky carbs.

It’s a ticket to Flavor Town without the guilt trip. Get ready to high-five your health and your taste buds at the same time.

Rice and Diabetes: How Great is the Risk?

Rice has long been part of the diet of many cultures across the world, as it is easy to cook and incredibly versatile.

The relationship between rice and diabetes has been a source of inquiry lately, with some health professionals suggesting that consuming large amounts of white rice could be linked to an increased risk for Type 2 diabetes.

This possible link is due to the high glycaemic index of white rice, which triggers the release of glucose into the bloodstream very quickly.

While brown rice’s GI is only slightly lower than white rice’s GI, parboiled and pre-cooked varieties are much better in this regard.

In addition to its high levels of carbohydrates and low levels of dietary fiber, white rice also tastes very different from its healthier cousins – as its texture is much softer than brown or parboiled varieties, it does not require as much chewing; however, this lowers its nutritional value substantially.

If you are looking for an alternative option to decrease your risk for Type 2 diabetes, make sure you choose minimally processed forms of grains like brown or parboiled rice over white.

The 5 Best Rice Substitutes for Diabetics & Diabetic Rice Alternatives

If you are looking for a tasty and diabetes-friendly way to replace rice in your diet, there are many great alternatives available.

From quinoa to cauliflower “rice,” there is an option for everyone.

Here are the five best diabetic rice alternatives & rice substitutes for diabetics:

1 – Riced Cauliflower

Riced cauliflower is the answer to your low carbohydrate, healthy substitute woes.

The texture and chunky bits of the cauliflower are grated down to small morsels, resembling traditional white rice.

It has a mild taste that won’t overpower your spices or flavors added to it.

For those with diabetes who need a lower-carb option, riced cauliflower is an ideal alternative to white rice, as it helps maintain normal blood glucose levels.

Preparing and cooking riced cauliflower is simple – sauté it in some oil or butter with herbs and seasoning; alternatively, you can boil it in water until softened before using.

Enjoy this unique taste and plump texture – it’s nature’s healthier version of white rice.

2 – Riced Broccoli

Riced broccoli is an incredibly versatile and delicious alternative to grains or traditional rice, especially for those with diabetes.

To make it, small chunks of fresh broccoli are quickly pulsed in a food processor until they are the size and shape of uncooked white rice.

This form of processed broccoli not only retains the taste and texture of plain broccoli but also provides twice as much fiber as regular white rice.

Riced broccoli can be used in place of regular white rice for any meal; for example, when fried together with garlic, onion, bell peppers, and a variety of spices, you get a flavorful side dish that’s full of essential vitamins and minerals.

It’s also a great addition to stir-fried dishes and casseroles.

And due to its high level of fiber and low amounts of natural sugars, riced broccoli is an ideal substitute for those watching their blood sugar levels or maintaining a healthy diet.

3 – Shirataki (Miracle Rice)

Shirataki is a naturally low-calorie, low-carb addition to any health-conscious kitchen.

This virtually flavorless and odorless food, which is also known as Miracle Rice, is derived from the root of a type of Japanese yam.

When cooked, Shirataki has an interestingly gelatinous texture; it’s technically gluten-free and compatible with a wide range of sweet and savory recipes.

Diabetics will benefit from making Shirataki part of their diet plan as it’s a great substitute for traditional rice, as it contains very little starch or sugar.

To cook, simply rinse in a sieve or colander to remove excess liquid before boiling for about 3 minutes for dishes such as stir fry or curry – adding tasty spices to enhance its flavor.

With zero fat, sugar, and some fiber content that helps satisfy hunger fast, Shirataki can be enjoyed guilt-free many times over.

4 – Quinoa

Quinoa is considered a superfood these days thanks to its healthy nutrition profile and versatility when it comes to cooking.

Unlike grains like wheat, quinoa contains all nine essential amino acids that our body needs and is also high in iron, manganese, folate, and other vitamins.

Not only that – quinoa has a unique and delicious taste, often described as nutty and earthy, with a nice crunch.

All this makes it an ideal main ingredient or side dish in any meal.

For those with diabetes-related dietary restrictions, quinoa can be used as a rice substitute by incorporating it into simple recipes like stir-fries or soup.

A moderate-sized serving (about 1/2 – 3/4 cup cooked) of quinoa per day is suitable for people with diabetes who are involved in an exercise regimen; otherwise, use it sparingly as part of a low-carbohydrate diet.

5 – Whole-grain Farro

Whole-grain Farro is a versatile and nutty-flavored grain that originates from the Middle East.

It has the softness of barley and chewiness of wild rice, making it quite unique in its texture.

In terms of nutrition, Farro is packed with protein, fiber, and magnesium, as well as other vitamins and minerals.

When cooked, it creates fluffy grains full of flavor.

For those looking to substitute carbohydrates like rice with healthier alternatives due to diabetes or if you’re just looking to change up your diet a bit, this is a particularly good choice.

Farro can be prepared with simple ingredients such as onions, garlic, mushrooms, and herbs for easy meal prep in one pot.

Its high protein content will help you stay full and energized while still getting all the nutrition needed—all while avoiding the potential spike in blood sugar with white rice.

Gourmet Hacks: 5 BEST Rice Substitutes for Diabetics

For those watching their blood sugar levels, here are five rice substitutes that offer similar satisfaction without causing spikes, making them perfect for diabetic-friendly gourmet meals.
5 from 1 vote
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Substitutes
Servings 1 Serving


  • Riced Cauliflower
  • Riced Broccoli
  • Shirataki Miracle Rice
  • Quinoa
  • Whole-grain Farro


  • Pick your favorite substitute from the list above.
  • Follow cooking directions for your selected substitute with the proper ratio of ingredients.
Keyword Rice Substitutes for Diabetics
Did you make this recipe?Mention @AmericasRestaurant or tag #americasrestaurant!
5 from 1 vote (1 rating without comment)

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