What Is A White Rice Alternative for a Diabetic?

White Rice Alternatives for Diabetics & Prediabetics

Although white rice is high in minerals specifically iron and calcium. Iron plays a role in the promotion of healthy red blood cells. However, many have chosen to avoid white rice - whether for weight loss reasons or for some who feel it lacks much nutritional value.

But here's the truth...

White rice along with being rich in minerals, it is also rich in Vitamin D, niacin, riboflavin and thiamine. To be more specific thiamine and riboflavin help to improve ones metabolism. That makes sense since many Asian countries have made this food a staple in their diet and their population lacks the common obesity issues of many western countries. Of course their are other dietary benefits based on the foods they choose to eat daily in their diet. However, there are many misconceptions associated with this very popular food.

Although rice is known to be high in energy because it is made up of complex carbohydrates that your body takes some time to break down. This is the reason why it gives you an endless supply of energy.

However for diabetics, white rice can be problematic. Since it's rich in carbohydrates this high carb level can raise blood sugar levels. So, if you are a pre-diabetic, take care in limiting your intake of white rice. You should also limit your intake of potatoes which are also high in carbohydrates and can easily elevate blood sugar levels.

Need an alternative to white rice or potatoes?

Here are some healthier alternatives to white rice for a diabetic sufferer …

Instead, try focusing on eating high fiber foods. These whole grain foods are an excellent alternative to high carb. white rice or potatoes...

Consider these instead:

• Lentils / Beans

• Peas

• Quinoa

• Barley

• Farro

• Wheat berries.

• Brown rice

Also consider these healthy foods ...

• Whole Grain Cereal

• Almonds and Fruit

• Vegetables (leafy greens are an excellent option!)

• Cauliflower

Remember, everything in moderation. Choosing vegetables and excluding some of the above mentioned foods, can be an even better alternative. It's all about making healthier choices and planning what you eat.

Know the foods that are safer for you and your health so that you can continue to live a vibrant life and enjoy your days.

Getting to understand your food, its ingredients and having healthy meal plans specifically suited to your health situation is always the best option. Education and proper planning is one of the best ways to enjoy your food without any worries.

If you want to learn more about what to eat for a diabetic or pre-diabetic, there are tons of resources including websites and books that are available with diabetic meal plans and recipes to provide you with better and safer food options.

Stay informed and always be aware of what you put into your body. The more information becomes available, the more tools we have to lead healthier lifestyles.

Mango Kiwi Salad with Dressing

Escaping into a bowl of mango kiwi salad can make your day a glorious one! Adding fresh water-rich juicy fruits to your meal selection can make for a nice healthy snack. The sweet and savory dressing of this recipe will have you wanting more!

This lovely and delicious fruit salad is wonderful for all seasons. It's made using a fresh fruit variety tossed with a light honey lemon dressing. Serves up to four people for a nice light snack.

Feel free to increase fruit amount to serve more!

Mango Kiwi Fruit Salad Dessert

Tasty Citrus Delight!

• 5 Kiwi

• 2 mangos

• 10 strawberries

• 2 oranges

• 1 Grapefruit

Cut off outer furry skin of kiwi and slice into sections.

Peel mango and cut into blocks.

Wash strawberries and cut down the middle twice - so 4 pieces/strawberry.

Peel oranges and grapefruit and slice into blocks.

If you'd like, add any other fruit choice like blueberries, grapes or watermelon.

(Note: The below spritz is not necessary, but for those wanting an extra bit of zest to their fruit salad, this spritzy citrus flavoring is a nice addition - but not mandatory).

Sweet Spritz for Extra Flavor (Dressing)

• 3 tablespoons of honey

• 1 tsp. fresh lime or orange zest

• 1 tablespoon fresh lime juice

Mix all together with fruit

Add fresh mint to garnish

Voila! You're done!

Feel free to add any other fruit you love!

Extra helpful tips…

If you don't finish eating your salad in one sitting, to keep your salad fresh and to maximize its shelf-life, spritz your fruit salad with lemon/lime juice and refrigerate in an air-tight container.

I prefer to eat it that later that day or if not, the next day. For me, I like to eat it within a day or two. However, with the lemon spritz, this does help to maintain its freshness and quality.