Top 5 Rice Alternatives For Blood Sugar Control (Plus The Truth About Brown Rice)

Rice is high-carb. Discover 5 excellent alternatives for better blood sugar control.
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Rice is the most commonly consumed staple food in the world. But it can lead to dangerous blood sugar spikes and weight gain. What are the differences between white rice and brown rice? And what are the 5 best alternatives?

1) Due to its high starch content and lack of fiber, white rice has a glycemic index score of 73.

2) Brown rice, sometimes called Whole Grain Rice, has a GI score of 68. However, it contains many more antioxidants, vitamins and fiber content than white rice, making it a better choice for diabetics.

3) Whole grain brown basmati rice has the lowest GI of any form of rice. It contains a good amount of beneficial resistant starch, which can aid gut health.

4) Resistant starch is actually found in all forms of rice, and its amount grows if you let your rice cool before you eat it.

5) Rice, especially white rice, may contain some of the highest concentrations of toxic arsenic among plant foods. To avoid eating too much arsenic, properly wash your rice in clean water before you cook, and cut back on your rice consumption in general.

6) Quinoa is a good rice alternative because it's low in carbs but high in protein and fiber.

7) Freekeh is a whole grain with a GI of 43. It's rich in protein and fiber. It also contains a good amount of iron.

8) Farro originated in Mesopotamia. It's a good source of fiber, protein, magnesium, and B vitamins.

9) Shirataki rice is made from shirataki noodles. They come from Konnyaku, a root vegetable native to Asia. They have an extremely high water content.

10) Cauliflower can be riced to create an excellent healthy rice alternative. It will supply vitamin C, fiber, and beta carotene. It's also a good source of blood pressure-lowering potassium.

[bboyzayoud]

*My daughter drinks lots of water and urinates with the same rate, there are no other symptoms to show if those have anything to do with diabetes. This is a good information that I have gone through **Diabets.Care** She is 2 years 9 months, hale and healthy, have not done any blood test. But I am not certain if one can get diabetes at such a tender age. Please I will like to know more on that*

[SI-lntc]

For those in a rush:
Quinoa
Freekeh
Farro
Shirataki rice (Konnyaku)
Cauliflower

[marlaniehechanova]

for me, more than 3 months without eating rice, I started having a blood test and the result was Hbac1, 7 my blood sugar. I ate more rice than the dish, my doctor told me that I would only eat 1 cup of rice. What I did was I researched on google and youtube but I discovered something, people can live even without rice, so I tried, at first it was difficult but I told myself I can do it because it's for me. So it's been more than 3 months I don't eat rice but what I eat, vegetables, meats, eggs, wheat bread, rarely sweets but no soft drinks even juice I don't drink, water and green tea I always drink. Also exercise every day.i check my sugar now is 5.8

[vanithalakshmi]

I consume BrownBasmathi rice. Being diabetic I feel millets are far better than brown rice. UR explanation was very educativi👌👌👍

[freesoul]

I have been on KETO for about 1.5 years and I love it and have improved my health lowered my cholesterol, no longer pre diabetes, and lost a bunch of weight. I LOVE all the low carb vegetables and fruit, nuts and seeds etc. I eat cauliflower every week and sometimes I eat an entire head of it in one meal with a chicken breast or whatever meat. I did cauliflower rice for the first time yesterday and the results were outstanding. Quite a surprise. I riced an entire head with a stainless norpro grater using the large holes. It was a bit of work and next time I will try a food processor which I read offers great results with less effort. The texture very much mimicked rice and it was like eating rice. I did it a little al dente and I think that helps. I can eat raw vegetables or steamed without any butter or seasoning just plain steamed veggie and like the vegetable plain flavors. Cauliflower will take on any seasoning you use which makes it great for many various cuisines.

I used to eat Jasmine for Asian dishes, Basmati as an all around regular rice and for Middle eastern/Indian dishes and always with Lamb and I used to use long grain white rice for mexican. Last night I seasoned the cauliflower rice with Turmeric, Fresh cracked black pepper, granulated garlic powder and salt along with EVOO and butter. It came out GREAT! It really resembled basmati although missing the nutty flavor of basmati but the I used for basmati middle eastern dishes really made the cauliflower taste just like the middle eastern basmati rice I used to make.
Cauliflower rice has excellent potential in a variety of cuisine, Middle eastern, Indian, Italian, Mexican and Asian.

I will next make Mexican Spanish rice with the cauliflower using cayenne, granulated garlic powder, onion powder, cracked black pepper, fresh cilantro, butter, evoo.
I will also try making a cauliflower Italian Risotto, with heavy cream, and imported italian pecorino romano, fresh basil, imported dried Italian oregano on the sprig, thyme, ground rosemary, salt, cracked black pepper, imported Calabrian dried red hot peppers, and Evoo and butter.
Asian Cauliflower rice is easy too. I will just and Asian herbs and seasoning accents such as fresh ginger, Sesame oil for added fat and delicious flavoring, sesame seeds, fresh garlic and granulated, coconut milk, lemon/lemon zest, Thai curry paste, soy sauce, rice wine vinegar etc.
Give Cauliflower rice a try, you might be surprised like I was....GOOD LUCK!

[kathydinh]

My mom lived for 96 years, ate rice all her life, she had 9 children, we were raised on rice 🍚. None of us have any major health issues, I’m the youngest and still eat rice, noodles etc.... everyday. I still weight the same 110 lbs for the last 35 years and got regular health checkups every year, never have any problems.

[gladysvogel]

Thank You! Very good, doable, easy recommendations!❤

[Awakened_warrior]

I am of south Asian heritage so rice is a huge part of our diet. I am Diabetic so I had to stop eating rice and spikes my sugar very quickly. I Have discovered cauliflower it certainly is an amazing food. I eat more vegetables now and cut down on my carbs.

[bumblebee]

I have grown up eating rice 3x a day, I am now in my 50's still eating rice and I have no health issues.

[lucasdesa]

I regularly eat a small portion of whole brown rice (called Jyoti Rice in India) for my midday meal. For breakfast, I eat flat bread made from Millet. In winter, flat bread made from Sorghum (instead of Millet) is preferred. Great for diabetics!

[MattersonRollo]

Thanks for providing useful information

[persia]

Brown basmati has a GI of 47. Saved me.

[JYAN]

Former T2 diabetic here. Nice video! Good substitute recommendations. But one thing that was not mentioned was that when rice is washed and cooked they lose pretty much all B vitamins. Loss of B vitamins is what leads to Beriberi. Unwashed parboiled rice is a cheaper, more nutritious alternative that actually still tastes like white rice. Shirataki rice tastes gross and super expensive. The others may look like rice but don't taste anything like rice.

How did I reverse my T2 diabetes? I am Asian so white rice is a staple in my culture. I simply gave it up in exhange for my health. I replaced rice with fatty cuts of meat, grass fed butter, pasture raised eggs, seafood, and more saturated fat. Increased my daily salt intake. Lost 60 lbs in 6mths and reversed all of my health markers, including cholesterol. Cholesterol does not cause heart disease by itself. Refined grains, sugar, veg oils, and inflammation do. Carbs are optional but is not an essential macronutrient. What we seek in carbs are actually micronutrients, which animal foods are already loaded with.

[titania]

Haven't eaten rice in years...don't miss it, and I am not even diabetic.
I just prefer proteins and greens. A little homemade bread now and then and fruit. Done and happy!👍

[sittirahmaahmad]

I love rice We eat since then but thanks God Almigthy Gid we are healthy

[PureRain]

Had white rice for the first time in awhile and my blood sugar definitely spiked higher than it does when I eat grain breads or even wheat pasta 😅 it’s cool how our body reacts to things

[worldview]

I was thinking this video was going to completely talk about how GOOD is everything about "whole grain" and brown rice without mentioning the harms because this channel is so truthful about mentioning about ARSENIC - this video gets a solid THUMBS UP from me.

[nicolejoseph]

What about millet? It has a low gi and can replace rice.

[cacinaz]

Thanks. We quit rice, potatoes, bread, and pasta a few months ago and both have lost significant weight. We will try these when we want to eat Asian style recipes or soup.

[Aadarsh-irfy]

I am type 2 diabetic taking both allopathic and Ayurvedic medicines.Hba1c reading is in between 6 and 7.I am in search of alternative with low GI index.Your video is highly helpful for me and will follow the alternatives suggested in the video.Please continue your videos on low GI index alternatives.Thanks.