What to Eat Instead of Rice for Prediabetes?

October 29, 2025 •

5 min read

According to the CDC, over 1 in 3 American adults have prediabetes, a condition where blood sugar levels are higher than normal but not yet high enough for a type 2 diabetes diagnosis. Replacing high-glycemic foods like white rice with healthier alternatives is a key strategy for managing blood sugar levels and preventing the progression to type 2 diabetes. This guide explores delicious and satisfying options for what to eat instead of rice for prediabetes.

Quick Summary

This guide provides a comprehensive overview of healthy and tasty rice alternatives, including whole grains, pseudo-cereals, and vegetable-based options. It explains how these food swaps can help manage blood sugar levels through their fiber and nutrient content. The article also offers practical tips for incorporating these alternatives into your meals.

Key Points

White Rice Causes Blood Sugar Spikes: The high glycemic index of white rice can significantly raise blood glucose levels, a major concern for those with prediabetes.
Cauliflower Rice is a Low-Carb Alternative: This vegetable-based substitute is low in calories and carbs, offering a minimal impact on blood sugar.
Quinoa is a Complete Protein and High in Fiber: As a pseudo-cereal, quinoa provides essential amino acids, fiber, and has a low glycemic index, promoting satiety and stable blood sugar.
Embrace Whole Grains for Better Health: Opt for whole grains like bulgur, farro, or wild rice, which offer more fiber and nutrients than white rice.
Shirataki Rice is a Zero-Carb Option: Made from konjac root, this rice alternative is extremely low in carbs and calories, with high soluble fiber content.
Transition Gradually for Success: Don't overhaul your diet overnight. Start by replacing a portion of your rice with a healthier alternative to ease the transition.
Meal Prep for Convenience: Cook batches of whole grains or vegetable rice ahead of time to ensure healthy options are always available, making meal planning easier.

Why is White Rice a Concern for Prediabetes?

White rice is a refined carbohydrate with a high glycemic index (GI), meaning it causes a rapid and significant spike in blood glucose levels after consumption. For someone with prediabetes, whose body is already struggling with insulin resistance, these blood sugar fluctuations can exacerbate the condition and increase the risk of progressing to type 2 diabetes. While brown rice is a whole grain and a better choice, its carb count is still high, so moderation is key. To effectively manage blood sugar, it's often best to explore lower-carb and higher-fiber substitutes for your daily meals.

The Best Rice Alternatives for Prediabetes

Transitioning away from white rice doesn't mean sacrificing flavor or feeling full. Numerous delicious and nutritious options are available that can serve as a base for your favorite dishes while supporting stable blood sugar levels. Here are some of the top picks:

Vegetable-Based Substitutes: Low-Carb and High-Fiber

Cauliflower Rice: This is a popular and versatile substitute for rice, made by pulsing cauliflower florets in a food processor until they resemble rice grains. Cauliflower rice is extremely low in carbohydrates and calories, and it's rich in vitamin C, vitamin K, and folate. It has a mild flavor and can easily absorb the flavors of sauces and seasonings, making it perfect for stir-fries, curries, or as a bed for other main dishes.

Broccoli Rice: Similar to cauliflower rice, riced broccoli is another low-carb and nutrient-dense option. It's made the same way as cauliflower rice and offers a slightly different, earthy flavor. Broccoli is packed with fiber, which helps slow down the digestion of carbs and prevents sugar spikes.

Shirataki Rice: Also known as konjac rice, this is a calorie-free, carb-free, and gluten-free alternative made from the root of the konjac plant. Shirataki rice is rich in glucomannan, a soluble fiber that passes through the digestive system undigested, helping you feel full and controlling blood sugar. It has a slightly gelatinous texture, so rinsing and pan-frying before use is recommended to improve consistency.

Whole Grains and Pseudo-Cereals: Fiber and Protein Powerhouses

Quinoa: Though cooked and eaten like a grain, quinoa is actually a seed and a complete protein source, containing all nine essential amino acids. Its low glycemic index and high fiber and protein content make it an excellent choice for stabilizing blood sugar. Quinoa can be used in salads, served as a side dish, or added to soups and stews.

Bulgur Wheat: A staple in Middle Eastern cuisine, bulgur is a whole wheat product that cooks quickly. It has a low glycemic index and is a good source of fiber, which aids in digestion and satiety. Bulgur's nutty flavor and chewy texture are a great addition to salads like tabbouleh or as a base for pilafs.

Farro: This ancient grain is known for its chewy texture and nutty flavor. Rich in fiber and protein, farro is a complex carbohydrate that digests slowly, providing sustained energy and preventing blood sugar spikes. It works well in salads, risotto-style dishes, and soups.

Wild Rice: Unlike white or brown rice, wild rice is a type of semi-aquatic grass seed and is lower in calories and carbs. It offers more protein, fiber, vitamins, and antioxidants than refined rice. Wild rice has a distinct nutty flavor and firm, chewy texture, making it a flavorful side dish or ingredient in soups and casseroles.

Comparison of Rice Alternatives for Prediabetes


Alternative	Carbohydrates (per 1 cup, cooked)	Fiber (per 1 cup, cooked)	Protein (per 1 cup, cooked)	Glycemic Index (GI)	Benefits for Prediabetes
Cauliflower Rice	Approx. 5g	Approx. 3g	Approx. 3g	Very Low (0–15)	Extremely low-carb, high in vitamins, minimal impact on blood sugar.
Shirataki Rice	Approx. 1-3g	Approx. 2-3g	<1g	Very Low (0)	Virtually zero-calorie and zero-carb, high in soluble fiber (glucomannan).
Quinoa	Approx. 39g	Approx. 5g	Approx. 8g	Low (53)	Complete protein, high fiber, lower GI than many grains, good for satiety.
Bulgur Wheat	Approx. 34g	High (rich source)	Good Source	Low (46)	Excellent source of fiber and nutrients, helps regulate blood sugar.
Wild Rice	Approx. 35g	Approx. 3g	Approx. 7g	Low (N/A, but lower than refined rice)	Higher in nutrients and fiber than white rice, less impact on blood sugar.

How to Incorporate Rice Alternatives into Your Diet

Making the switch is easy and can be done incrementally. Here are a few tips:

Start with vegetable rice: If you're looking for the quickest impact on your blood sugar, begin with cauliflower or broccoli rice. You can use these in a 1:1 ratio in any recipe that calls for rice. For a quick and easy side, simply sauté with a little olive oil, garlic, and seasoning.
Experiment with new grains: Try substituting half your regular rice with a whole grain like quinoa or farro to start. This helps your palate adjust to the new flavors and textures. As you get used to it, you can increase the whole grain portion.
Meal prep for success: Cook a batch of quinoa, wild rice, or bulgur wheat at the beginning of the week. Having these healthy alternatives ready to go makes it easy to assemble meals quickly throughout the week, reducing the temptation to rely on convenience foods.
Embrace new recipes: Search for recipes that specifically use these alternatives. Many delicious dishes, from quinoa salads to farro bowls and cauliflower fried rice, are designed around these healthier bases. This can make the transition more exciting and enjoyable.

Conclusion

Choosing what to eat instead of rice for prediabetes is a proactive step towards better blood sugar management and overall health. By swapping out refined white rice for nutrient-dense, high-fiber, and lower-glycemic alternatives like cauliflower rice, shirataki rice, quinoa, and other whole grains, you can significantly reduce post-meal blood sugar spikes. A balanced diet, incorporating these smart substitutes, along with regular exercise, is a powerful strategy for controlling prediabetes and reducing the risk of developing type 2 diabetes. Starting with small, consistent changes and exploring new recipes can make this dietary shift both manageable and delicious.

Managing Prediabetes - Johns Hopkins Medicine

Frequently Asked Questions

White rice has a high glycemic index (GI), meaning its carbohydrates are quickly digested and cause a significant and rapid spike in blood sugar levels. This can make blood sugar management difficult for people with prediabetes.

Yes, brown rice is generally a better choice than white rice. As a whole grain, it contains more fiber and nutrients, which slows down the absorption of carbohydrates and helps prevent drastic blood sugar spikes. However, it still contains carbs, so it should be eaten in moderation.

Cauliflower rice can be used in almost any dish where you would use traditional rice. It works great as a base for curries, stir-fries, and bowls. You can make it yourself by pulsing cauliflower florets in a food processor or buy it pre-riced from the freezer section.

For the lowest carbohydrate and calorie count, shirataki rice (made from the konjac plant) is an excellent choice. It is virtually carb-free and rich in soluble fiber, making it a great option for minimizing blood sugar impact.

Quinoa is high in both fiber and protein, which helps slow the digestion and absorption of carbohydrates. It also has a low glycemic index, preventing the rapid blood sugar spikes associated with refined grains.

Yes, beans and lentils are fantastic substitutes. They are packed with fiber and protein, which helps stabilize blood sugar levels and increases feelings of fullness. They can be used to add substance and nutrition to a meal.

While it's advisable to focus on alternatives, you can still enjoy rice occasionally and in moderation. Choosing whole-grain options like brown or wild rice, keeping portion sizes small, and pairing them with high-fiber vegetables and lean protein can help minimize the impact on blood sugar.