White Rice Substitutes = Brown rice, Quinoa, Cauliflower rice

Diabetics need to keep an eye on their sugar intake, but starches from white rice, potatoes and even whole grains can also raise blood sugar levels. All foods containing carbohydrates can affect your diabetes. A cup of white rice contains around 53 grams of carbohydrates; by comparison, a slice of bread has around 15 grams of carbohydrates. So here are some healthy alternatives and some recipe ideas with Kale, which is currently in season in Central Florida. 


Brown rice is a whole grain. It’s the entire grain, and it’s healthier because it contains more nutrients and fiber. 

Long-grain brown rice = good for casseroles and other baked dishes
Medium-grain brown rice = more tender, good for paellas
Brown basmati rice = good for pilafs
Red rice = cooks faster than brown rice, has more iron and zinc than brown rice

Brown rice is healthy, but quinoa is even healthier. Quinoa is a complete protein. Also, it has more of the following nutrients compared to brown rice:

Riboflavin. A serving or quinoa has 12 percent of your daily recommended intake of essential B vitamin, which helps you produce energy and fights off harmful free radicals.
Folate. A cup of quinoa has 10 percent of your daily recommended value compared to brown rice’s two percent.
Iron. A cup of quinoa has 15 percent of your daily recommended value, while brown rice has only five percent.
Zinc. 

Quinoa has 13 percent of your daily recommended value, while brown rice has eight percent. Zinc is necessary for a healthy functioning immune system.

Brown rice actually has more selenium (good for heart health) and vitamin B3 (needed for the production of sex and stress hormones) than quinoa, but quinoa is still the healthier choice.

Cauliflower rice is a grain-free, gluten-free and nutrient-dense way to replace the white rice on your plate. It’s a great way to eat what seems like rice without all those carbs. 

To make cauliflower into rice, all you need is a food processor or a blender. Then, you can top riced cauliflower with the protein and veggies of your choice and even make a healthier “fried rice” that tastes like the real thing.

1. Kale & Strawberry salad with Fried cauliflower rice and goat cheese
2. Brown Rice Pilaf with Kale, Cashews and Veggies
3. Hot or Cold Pistachio Kale "Pesto" Quinoa bowl
4. Quinoa with Veggies, Cashews and Sun-Dried Tomatoes and a garlic & dill Greek yogurt dressing.