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.