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4 Diabetic Rice Substitutes I love & Eat Regularly.
My biggest dilemma with my diabetic patients especially the ones of Asian and Hispanic origin patients is rice. They sometimes confess and sometimes they simply lie but I know all love and eat rice. Today I am going to tell you some rice alternatives or rice substitutes or you can call it diabetic rice you will love even without spiking your blood sugar even with diabetes.
Let’s go over them one by one:
A Real Diabetic Rice: Shirataki Konjac Rice.
Shirataki rice is a dish that is popular in many parts of Asia. Because of its low carbohydrate and low-calorie characteristics, it is becoming increasingly popular around the world. It also contains a significant amount of glucomannan fiber.
The Glycemic index( GI) is equal to zero. You know what that means right? It means it won’t spike your blood sugar not even a bit.
The vegetable, which resembles potatoes, is derived from the konjac root, which is transformed into rice-shaped grains by manufacturers and the general public.
A 100 g serving of konjac rice has 10 calories and 5 g of carbohydrates, all of which are dietary fiber. It has no protein content which is ok. So it is great rice for diabetics if you like the taste.
Despite the fact that konjac rice contains calories, the Food and Drug Administration (FDA) allows manufacturers to advertise it as a zero-calorie food due to the fact that it includes an exceptionally low number of calories. So although we will talk about other rice types that are tastier this rice type you can eat as much as you want because it won’t cause blood sugar spike at all, yet some other rice alternatives that I will talk about in a minute still need to be consumed in moderation to prevent a glucose spike.
Researchers are looking into the health benefits of glucomannan fiber present in konjac rice, which has been shown to lower blood glucose levels, cholesterol levels, and blood pressure. It may also be beneficial to your intestinal health.
A Real Diabetic Rice With Low Glycemic Index: Parish Rice
Parish Rice is next if you have tried and are not a big fan of its neutral taste and you want a real rice taste and feel. Parish rice is a type of rice that is grown in Louisiana. Parish rice can be great diabetic rice or rice for diabetics can enjoy without super high blood sugar levels.
Parish Rice has 53 percent more protein than conventional white rice and has a glycemic index of 41 out of 100, compared to a GI of 72 with white rice and 50 with brown rice.
Because of the low glycemic index, diabetics can have some parish rice without having to worry about severe blood sugar spikes. Even though perish rice has a low GI, the glycemic load can add up if you are not paying attention to your portion size and will still spike your blood sugar if you end up eating over 1 cap of rice.
Bulgur wheat: A Delicious Rice Alternative For Diabetics
The texture and appearance of bulgur wheat are similar to that of couscous, although it is made from cracked whole durum wheat \
GI of bulgur is 46 which is also great because it is less than 50.
This whole grain rice substitute is low in fat, high in minerals, and little processed, making it a healthy alternative to traditional rice. It can assist persons with diabetes in controlling their blood sugar levels. When cooked well with some vegetables added to it etc it tastes delicious. My wife makes it from time to time and I love it and I will trade it over rice in a heartbeat.
Bulgur wheat provides the following nutrients in a 50 g serving:
A little more than 4 g of protein
Carbohydrate content is around 40 g.
6 g of dietary fiber in total.
I would recommend eating less than 50 grams in total and enjoying less than 40 gr of low glycemic index carb as a side dish.
Farro: My Favorite Rice Substitute
Farro is whole grain wheat with a chewy texture and nutty flavor that is similar to barley. It is a type of ancient whole grain wheat.
The Glycemic index of farro is 45. Farro is a nutritious supplement to the diets of vegans and vegetarians due to its high protein content, which makes it a significant source of protein.
My wakes buddah bowl with that and I will tell you that is my favorite dinner when she makes that. I feel I am in nutrition heaven and taste explosion!
Farro provides important nutrients such as amino acids, minerals, vitamins, and phytochemicals.
In a 50 g serving Farro includes:
- There are 150 calories in total.
- A total of nearly 7 g of protein
- nearly 30 g of carbs per serving
- There are 4 g of total fiber in this serving.
If you are looking for diabetic rice and tried these rice alternatives and you are still having issues with your blood sugars visit sugarmds.com to start using our powerful dietary supplements with healing features to keep your blood sugars under control at all times.
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Dr. Ahmet Ergin, MD, CDCES, FACE, ECNU