Rice and potatoes are common sources of carbohydrates, but diabetics need to limit their carbohydrate intake to help manage blood sugar levels. The good news is that there are plenty of delicious and satisfying alternatives to rice and potatoes that can be part of a healthy diabetic diet.
Why do diabetics need to limit rice and potatoes?
Rice and potatoes are high glycemic index (GI) foods, meaning they cause bigger and faster spikes in blood sugar levels compared to low GI foods. Here’s a quick overview:
- High GI foods like white rice, potatoes, and processed grains get broken down quickly into glucose, causing a rapid rise in blood sugar.
- Low GI foods like non-starchy vegetables, beans, lentils, and berries get digested more slowly and cause a gradual rise in blood sugar.
For people with diabetes, it’s important to focus on low GI foods in order to help keep blood sugar levels steady. Eating too many high GI foods like rice and potatoes can cause blood sugar spikes and fluctuations, which can be dangerous.
Non-starchy vegetables
Non-starchy vegetables are low in carbohydrates and calories, making them an excellent substitute for rice and potatoes. They have a low impact on blood sugar levels. Great options include:
- Broccoli
- Carrots
- Cauliflower
- Cucumber
- Eggplant
- Lettuce and leafy greens
- Peppers
- Tomatoes
- Zucchini
These vegetables provide antioxidants, fiber, vitamins, and minerals. Try roasting cauliflower as a potato substitute or ricing raw vegetables like broccoli and zucchini to use instead of rice in stir-fries, curries, and pilafs.
Beans and legumes
Beans and lentils are excellent alternatives to rice and potatoes as they are low GI, full of fiber, and contain plant-based protein. Great options are:
- Black beans
- Garbanzo beans (chickpeas)
- Kidney beans
- Lentils
- Navy beans
- Pinto beans
Try using beans and lentils as the base for vegetarian chili, stews, curries, and salads. They can also be mashed like potatoes.
Whole grains
While refined grains like white rice and pasta spike blood sugar quickly, whole grains have a lower GI and more fiber. Great whole grain picks include:
- Barley
- Brown rice
- Buckwheat
- Bulgur
- Farro
- Oats
- Quinoa
- Whole grain bread
- Whole wheat couscous and pasta
Substitute whole grains for refined grains in recipes and limit portion sizes to help manage carb intake. For example, a 1⁄2 cup serving of brown rice instead of white rice.
Starchy vegetables
Some starchy vegetables like sweet potatoes have a lower glycemic index than white potatoes. Good options are:
- Sweet potatoes
- Winter squash – butternut, acorn, pumpkin
- Corn
- Peas
- Parnsips
Try roasted sweet potato wedges as an alternative to fries or mashed sweet potato instead of mashed russet potatoes.
Nuts and seeds
Nuts and seeds make a crunchy, plant-based substitute for croutons, chips, and crackers served alongside meals. They contain fiber, protein, and healthy fats. Portion control is important as they are high in calories. Helpful portions for diabetics are:
- 1⁄4 cup nuts
- 2 tablespoons nut butter
- 2 tablespoons seeds
Some great options are almonds, walnuts, pecans, pumpkin seeds, sunflower seeds, and nut butters like peanut butter and almond butter. Sprinkle nuts and seeds on salads or eat as a snack.
Non-starchy fruits
Most fruits have a low glycemic index and are full of vitamins, minerals, and fiber. Excellent choices include:
- Apples
- Berries – strawberries, blueberries, raspberries
- Cherries
- Grapefruit
- Kiwi
- Oranges
- Peaches
- Pears
- Plums
Aim for 2-3 servings of fruit per day, with each serving about the size of a tennis ball. Fruit can be enjoyed on its own, added to yogurt or oatmeal, or baked into crisps and cobblers.
Healthy fats and oils
While they should be used in moderation, healthy fats and oils can enhance flavor and satisfaction. Good choices are:
- Avocado
- Coconut oil
- Extra virgin olive oil
- Fatty fish like salmon
- Nuts and seeds
- Olives
Use healthy oils for cooking, dressings, and marinades. Incorporate avocados and fatty fish into meals. Nuts and seeds also provide crunchy texture.
Herbs, spices, vinegars
Herbs, spices, and flavored vinegars are essentially zero in carbohydrates. They provide big flavor without affecting blood sugar. Some great ways to add taste include:
- Basil
- Chili powder
- Cinnamon
- Curry powder
- Dill
- Garlic and garlic powder
- Ginger
- Oregano
- Paprika
- Parsley
- Pepper
- Rosemary
- Thyme
- Turmeric
- Balsamic, red wine, rice vinegar
Generously season foods with fresh or dried herbs, spices, garlic, vinegars and citrus juice. This can help make healthy foods like vegetables and lean meats very appealing.
Non-fat Greek yogurt
Plain, non-fat Greek yogurt is a great dairy option for diabetics. A 6-ounce serving provides:
- 15-20 grams protein
- Minimal carbohydrates
- Calcium
- Probiotics
Enjoy Greek yogurt on its own or use it as a base for fruit parfaits, smoothies, and dips.
Cheese
Cheese can be part of a diabetic diet in moderation, as it contains protein, calcium, and some carbohydrates. Helpful tips are:
- Choose low-fat versions like mozzarella, feta, and Swiss
- Limit servings to 1-2 ounces
- Avoid cheese as a main meal
Sprinkle feta or parmesan on salads or enjoy a little mozzarella with tomato slices.
Eggs and egg whites
Eggs provide high-quality protein and nutrients. Ways to enjoy eggs:
- Scrambled, poached, boiled, or sunny side up
- Egg white omelets or frittatas filled with veggies
- Hard boiled as a snack or chopped on salads
Stick to 1-2 whole eggs or 4 egg whites at a time. Egg whites provide protein without the cholesterol of the yolks.
Tofu
Tofu is made from soybeans and contains all 9 essential amino acids, making it a complete plant-based protein. It’s low in carbohydrates and can be a great rice and potato substitute. Ways to enjoy tofu include:
- Cubed and baked as a potato substitute
- Blended into smoothies
- Scrambled as an egg substitute
- Added to stir-fries and curries
Choose plain tofu without many additives and enjoy up to 1 cup per meal.
Shirataki noodles
Shirataki noodles provide the texture of traditional pasta and rice noodles but contain very few digestible carbohydrates. They are made from konjac yam fiber. Shirataki noodles contain:
- Less than 10 calories per serving
- Very few digestible carbs
- Significant fiber
Enjoy shirataki noodles in Asian dishes and stir-fries instead of rice noodles or pasta. Rinse well and cook before using.
Vegetable noodles
Noodles can be made from spiralizing vegetables into long noodle shapes. Great options are:
- Zucchini noodles
- Butternut squash noodles
- Carrot noodles
- Beet noodles
- Cucumber noodles
Use vegetable noodles in pasta dishes and Asian stir-fries instead of grain noodles. They provide nutrients without significantly increasing carbohydrate intake.
Cauliflower rice
Riced cauliflower makes an excellent substitute for rice in many dishes. It provides the bulk and convenience of rice with a low impact on blood sugar. To make cauliflower rice:
- Chop cauliflower florets into small pieces or pulse in a food processor until they resemble rice grains.
- Cook cauliflower rice on the stovetop or microwave until tender.
- Add seasonings like garlic powder or cumin for extra flavor.
Use riced cauliflower in stir fries, curries, frittatas or on its own as a side dish.
Mashed cauliflower
For a low-carb alternative to mashed potatoes:
- Steam cauliflower florets until very soft.
- Mash along with a small amount of milk, butter, and seasonings.
The cauliflower can be mashed smooth or kept chunky based on preference. Use it anywhere you would use mashed potatoes.
Lettuce wraps
Large lettuce leaves like romaine or iceberg can be used as bread-free wraps for tacos, sandwiches, burgers and more. Simply fill lettuce leaves with your desired ingredients and roll up or fold like a taco. Lettuce wraps are low-carb and provide a crunchy texture.
Zucchini pizza crusts
For a cauliflower-free pizza crust:
- Shred zucchini and squeeze out excess moisture.
- Mix with egg, seasoning and a little cheese.
- Press into a pizza shape and bake until set.
- Top with sauce and other pizza toppings.
The zucchini crust provides the base for pizza with fewer carbs than traditional dough.
Portobello mushroom buns
Replace burger buns with grilled portobello mushroom caps:
- Clean mushrooms and remove stems.
- Brush with oil and grill 3-5 minutes per side.
- Use grilled mushroom caps in place of buns for burgers.
The meaty portobellos hold up well and provide nutrients.
Snack ideas
For quick snacks that don’t spike blood sugar:
- Vegetables and hummus
- Apple slices with nut butter
- Hard boiled eggs
- Nuts
- Cheese
- Cucumber slices
- Cherry tomatoes
Choose snacks with protein and fiber to help manage hunger and control portions.
Dessert ideas
While traditional desserts like cake, cookies and ice cream are high in carbs, there are great lower carb options:
- Greek yogurt with berries
- Single squares of dark chocolate
- Chia seed pudding
- Baked apples
- Coconut macaroons
Enjoy desserts made with whole foods that provide fiber, vitamins, and minerals.
Conclusion
There are many nutritious and delicious foods that can substitute for rice and potatoes in a diabetic diet, including non-starchy vegetables, beans, nuts, seeds, whole grains, cauliflower rice, zucchini noodles, and more. Focusing on fiber-rich and lower glycemic index choices can help manage blood sugar while still providing satisfaction and variety. With some creativity in the kitchen along with portion control, people with diabetes can still enjoy flavorful and appealing meals. By making substitutions for rice and potatoes, it’s possible to manage diabetes effectively while still enjoying a wide range of foods.