5 BEST Rice Substitutes for Diabetics

For diabetics, rice is a tricky subject.

It is seen as both a potential health risk and also a great option for creating a balanced meal.

What can diabetics do to ensure they are getting the most out of their rice?

Is it better to substitute or cook differently?

To explore these questions further, let’s take a deep dive into how to cook and use rice for diabetics as well as determine which are the five best rice substitutes for diabetics.

Diabetes and Rice: What’s the Risk?

Rice is often seen as a staple food for many around the world, but could it pose a health risk to people with diabetes? For decades, nutritionists and healthcare professionals have puzzled over this idea.

Diabetes increases the body’s sensitivity to sugars, making it difficult to maintain blood sugar levels.

When eaten in large amounts, rice can lead to spikes in glucose levels which can be damaging for those suffering from diabetes.

However, some varieties of rice, such as brown rice and basmati, have lower glycemic indices than others.

It is even possible for diabetics to enjoy rice if it is served in healthy portions accompanied by protein-rich dishes such as chicken or fish.

This can help regulate glucose levels while also allowing diabetic individuals to enjoy their favorite meals.

5 BEST Rice Substitutes for Diabetics

If you’re a diabetic, it can be difficult to find the right rice substitute that fits your dietary needs.

See also  5 BEST Tomato Soup Substitutes in Recipes

Fortunately, there are now many options available that are full of nutrition and taste great.

Here is a list of five of the best rice substitutes for diabetics:

1 – Quinoa

Quinoa is the latest food that everyone is talking about, from nutritionists to home cooks alike.

Bursting with protein and iron, quinoa has become known as a superfood for a good reason – eating it can help improve your overall health while also providing delicious meals.

For diabetics, particularly, quinoa is an excellent substitute for rice because it significantly lowers the glycemic load of your meals since quinoa is rich in low-glycemic carbohydrates.

The best way to enjoy this yummy grain is by boiling it until the grains open and separate.

Then let the quinoa simmer for 15 minutes, stirring occasionally.

Enjoy it as a side dish, or include it in salads for a delicious and nutritious meal.

2 – Cauliflower Rice

Cauliflower rice is a revolutionary dish that has been taking over the lives of many health-conscious individuals and diabetic patients in recent years.

It’s made from grains of cauliflower that are pulverized into small pieces, just like traditional white or brown rice.

Though it is not as starchy as its counterpart, it has just as much flavor and a multitude of benefits.

Cauliflower rice contains much fewer carbs than regular rice, so diabetics can also enjoy this delicious side dish.

To substitute it for regular rice in your daily meals, simply sauté the cauliflower in a pan with butter or olive oil, adding some aromatics such as garlic and herbs for extra flavor.

See also  5 BEST Vegan Lard Substitutes in Recipes

With these simple steps, you can enjoy the healthy indulgence of cauliflower rice while keeping your health in check.

3 – Barley

Barley is ideal for adding interesting texture to recipes or using it as a substitute for rice.

This grain has been a part of the human diet since ancient times, with evidence from Stone Age pottery in China containing traces of hulled barley.

Barley is high in fiber and vitamins and can help to reduce cholesterol levels making it an important source of nutrition for those following a healthy diet.

One beneficial way to use barley is as a substitute for rice for those living with type 2 diabetes due to its low glycemic index, which helps reduce blood sugar swings after meals.

To do so, replace white rice with cooked pearl barley in soups, salads, casseroles, or stir-fry dishes to easily increase your daily intake of barley while reducing calorie intake.

4 – Broccoli Rice

Broccoli rice is the answer to a healthier diet for many people.

This new form of rice is mild in flavor and has a chewy texture that makes it perfect for substituting regular white rice in meals.

It can significantly reduce the number of carbohydrates present, making it an ideal choice for diabetics who need to watch their consumption of starchy foods.

To make broccoli rice, either finely chops fresh broccoli florets or grind them into a paste, then steam the mixture until soft and add salt and other seasonings as desired.

This nutritious alternative can be used as an excellent substitute for regular cooked white rice in any recipe.

See also  5 BEST Celery Root Substitutes in Recipes

5 – Lentils

Lentils are far more than just an everyday side dish.

A staple in Indian, Middle Eastern, and Mediterranean cuisines, lentils are highly nutritious superfoods packed with vital vitamins and minerals.

Lentils have a mild flavor, which makes them the perfect base for delicious curries, soups, salads, and stews, as they absorb all of the spices nicely.

Even better, they are low-calorie with plenty of lean protein and complex carbohydrates – ideal for weight management.

For those at risk or living with diabetes, lentils can be seen as a great substitute for rice as it is low in glycemic index, which helps maintain steady insulin levels.

Ready in minutes when boiled or pressure-cooked, lentils offer a tasty yet healthy alternative to your regular carb intake.


In conclusion, there are many different substitutes for traditional rice that can still provide you with the same flavor while allowing you to make healthier dietary choices.

Whether you’re living with diabetes or just trying to reduce your carb intake, these five options are sure to satisfy your craving without sacrificing taste.

Quinoa, cauliflower rice, barley, broccoli rice, and lentils are all fantastic choices when you’re looking for a healthier alternative to traditional white or brown rice.

5 BEST Rice Substitutes for Diabetics

5 BEST Rice Substitutes for Diabetics

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes


  • 1 – Quinoa
  • 2 – Cauliflower Rice
  • 3 – Barley
  • 4 – Broccoli Rice
  • 5 – Lentils


  1. Choose a preferred substitute from the provided list.
  2. Follow the cooking instructions for the selected substitute.
  3. Use the correct proportion of ingredients when preparing the substitute.

Similar Posts