Rice is one the staple foods in India and is relished with different lentils, beans, and vegetables. In several other Asian cultures, rice is central to traditional dishes like sushi in Japan, kimbap in Korea, and stir-fried rice in China. But while it holds deep cultural significance, people on a low-carb diet or those with diabetes cannot enjoy it fully.
Rice is rich in carbohydrates, and for people with diabetes, managing carbohydrate intake is crucial for blood sugar control. A low-carb diet is therefore often recommended for diabetics. This usually involves reducing the intake of high-carb foods like rice, and adding more lean proteins, non-starchy vegetables, and healthy fats. Hence, choosing smaller portions of other rice alternatives can have a lower impact on blood glucose levels.Some are listed below:
Also Read: Can You Eat Carbs If You Have Diabetes? Expert Answers
Cauliflower Rice
Cauliflower rice can be used as a substitute for traditional rice in various dishes. Due to its low glycemic index (GI), it helps regulate glucose levels and maintains a diabetic-friendly diet. It is a healthy low-carb, low-calorie food that contains a range of nutrients like vitamin C, vitamin K, folate, and fibre, which in turn helps aid weight loss, combats inflammation, and even protects against certain illnesses.
Mushroom Rice
Mushroom rice, often made with cauliflower rice, has several benefits, especially for those looking for a low-carb alternative to traditional rice. It is a good source of vitamins, minerals, and antioxidants, including vitamin D, B-vitamins, selenium, and ergosterol, which can help maintain overall health. Rich in dietary fibre, it promotes digestive health and helps maintain a feeling of fullness, which can aid in weight management.
Their low GI and GL content can help individuals manage blood sugar levels, especially those with diabetes or those aiming to reduce their glycemic load. Moreover, these are naturally gluten-free, making it appropriate for those with gluten sensitivities or celiac disease.
Riced Cabbage
Riced cabbage is lower in calories than rice, which makes it a great alternative for people looking to cut back on calories, including diabetes patients. It is extremely low in carbohydrates and has high-fibre content that can help individuals manage blood sugar levels. In addition, cabbage is rich in vitamins and minerals, including vitamin C, vitamin K, and folate, which helps boost health in general.
Also Read: Study Finds Mediterranean Diet Lowers Risk Of Type 2 Diabetes: Know What Our Expert Has To Say
Zucchini Rice
Zucchini rice is significantly lower in carbohydrates compared to regular rice. It is packed with dietary fibre, which promotes digestive health. Both of these beneficial components make it a wonderful rice alternative for people with diabetes. Additionally, it helps support weight management, which is again important to control blood sugar levels from spiking.
Shirataki Rice
The best part about shirataki rice is that it is extremely low in carbohydrates and is almost calorie-free. But despite being low in calories and carbs, shirataki rice is rich in dietary fibre, all of which make it an amazing rice substitute for people with diabetes.
Conclusion
If you’re someone with diabetes and are following a low-carb lifestyle, the rice alternatives mentioned above may prove beneficial. However, it is best to consult a doctor or a certified professional before you change your diet. Diabetes needs medical intervention and decisions around it should be made in consultation with an expert.