Low-GI rice is generally considered the better option for diabetics, as couscous can be quite high in GI.
Though couscous contains limited amounts of blood-sugar-lowering protein, it's fairly high in carbs, with 36 grams per cup (157 grams) (1). Those with blood sugar issues or diabetes should be cautious when consuming moderate- to high-carb foods.
While couscous does contain important nutrients, such as protein and selenium, it's also higher in simple carbohydrates, which metabolize into sugar and spike blood glucose, says Connecticut-based board-certified cardiologist Garth Graham, M.D.
Couscous provides more protein and a greater contribution of vitamins and minerals than the equivalent portion of white rice.
Compared to brown and white rice, couscous usually contains slightly lower carbs per serving.
Unlike couscous, quinoa contains all the essential amino acids and is less likely to spike your blood sugar.
Rice Substitutes for People with Diabetes.
Whole grains like quinoa, barley, or buckwheat can be good alternatives that are lower in carbohydrates and higher in fiber.
Brown rice has a medium GI score, making it more suitable than white rice — which has a high score — for people with diabetes.
For people with diabetes or a risk of the condition, some examples of carb sources to limit include white rice and anything made with white flour only, such as: white bread. white pasta. some cereals.
With a glycemic index between 50 and 58, basmati rice is a low to medium glycemic index food. If you have diabetes, small portions of basmati rice can be a part of your healthy diet.
Sweet potatoes have a sterling nutritional profile, making them a great food for people with diabetes. Here's how to start incorporating them into your diet. Sweet potatoes are one of the most popular foods for diabetes at Everyday Health, and with good reason.
Chickpeas, as well as beans and lentils, are well-known foods with a low glycemic index, making them good choices for diabetes, but new research suggests that eating legumes may actually have a therapeutic effect.
A better choice is brown rice, a whole grain with more fiber than white rice and a lower glycemic load. Other whole grain alternatives to white rice are barley and farro.
Refined carbohydrates like white rice have a high glycemic index, which causes rapid spikes in blood sugar that increase diabetes risk. Foods with a lower glycemic index, like brown rice, are digested more slowly, causing a lower and gentler change in blood sugar.
Not only are oats nutritious and satiating, they can also offer specific benefits for people with type 2 diabetes. According to MedlinePlus, adults with type 2 diabetes may benefit from eating whole grains like oats, due to their potential glucose and cholesterol-lowering effects.
For many people with diabetes, consuming oatmeal doesn't have a lot of cons. Eating oatmeal can spike blood sugar levels if you choose instant oatmeal, laden with added sugar, or consume too much at one time. Oatmeal can have negative effects for those who also have gastroparesis, which is delayed gastric emptying.
According to Macrobiotic Nutritionist and Health Coach Shilpa Arora, "Amaranth, buckwheat and ragi are the best flours to use in case you are a diabetic. Atta from these flours is low in carbohydrate content that makes it effective to maintain blood sugar levels.
Both rice and potatoes are great thanks to their fat content being less than 1g, which makes them perfect candidates for weight-loss foods. Vitamin-wise, rice is a great source of vitamin B spectrum, while potatoes have gotten their good reputation in vitamin C content as one of the highest amongst vegetables.
Compared with other types of rice, wild rice is significantly lower in carbs, with 32 grams of net carbs in each 1 cup (164 gram) serving of cooked wild rice ( 18 ). Plus, wild rice is brimming with health-promoting antioxidants.
The dietary fiber content in quinoa is also higher than the content for many other grains. This means that quinoa can be particularly beneficial for people with diabetes, since fiber and protein are considered important for keeping blood sugar under control.