Unfortunately, white rice is high in starch and rapidly leads to a spike in blood sugar in most people. Brown rice is better, but should still be eaten only occasionally. You can reduce the impact of eating brown rice on your blood sugar levels by adding 1 to 2 teaspoons of oil to the boiling water during cooking and then leaving it in the fridge for 12 hours (1 ounce or 2 tablespoons plus 1 teaspoon brown rice = 130 calories). Cooking and then cooling rice converts the carbohydrate in it into “resistant” starch, a form which is more like fiber, and therefore has a lower GI. As brown rice takes longer to cook than white rice, we recommend keeping prepared portions in the freezer. Not only will it be ready almost instantly when needed, but some of it will have become resistant starch in the process. Win win.
This is a surprisingly good, low-carb replacement for rice. High in fiber and nutrients, cauliflower contains astonishingly few calories and has a very low GI. It has become so popular that supermarkets are selling it in their freezer section. If you are preparing your own, first grate your cauliflower (or blitz it in a food processor). Then there are various ways of cooking it (1 medium cauliflower makes 4 servings of 30 calories each):
BAKED: mix it with 1 teaspoon olive oil in a bowl then bake it in a medium oven for about 10 minutes—it will need occasional shaking and turning (adds 30 calories per portion).
MICROWAVED: in a covered bowl for a minute or two until it’s al dente and still slightly chewy.
STEAMED: for 5 to 7 minutes.
FRIED: simply fry it in 1 tablespoon olive oil for 7 to 8 minutes until it’s al dente (adds 30 calories per portion).
This is sold as “low-carb rice” in precooked packages. It is made of konjac glucomannan, a natural soluble fiber, and, like konjac noodle products, is very low in starchy carbohydrates and gluten-free. Konjac rice has a slightly rubbery texture and is best rinsed before use. It has no particular flavor of its own and works well when mixed with strong flavors such as in stir-fries, Asian salads, or soups.
This has become an incredibly popular replacement for grains. If, like me, you are struggling with the pronunciation—it is pronounced “keen-wah.” Like buckwheat, it is a pseudo-cereal and has a slightly nutty taste and chewy texture. Quinoa has significantly higher levels of protein, nutrients, and fiber than rice and much less impact on blood sugars. But it is starchy, like brown rice, so eat it in moderation, 1 to 2 tablespoons per serving. We particularly recommend the darker brown and red varieties, as these have a higher fiber content and more taste. It is very easy to cook.
Serves 2
1/3 cup quinoa
1 cup plus 2 tbsp chicken or vegetable stock
In a small saucepan, cover the quinoa with about 1/4 to 3/4 inch of stock and bring it to a boil. Put the lid on and turn down the heat to a simmer for 10 minutes, or until the water is absorbed. Then turn off the heat and let it steam with the lid on for another 10 minutes.
• CALORIES 120
• PROTEIN 6G
• FAT 2G
• FIBER 2G
• CARBS 22G
Although bulgur wheat is not as high in protein or as low-carb as quinoa, it does have a fairly high fiber content.
Serves 2
2/3 cup bulgur wheat
3/4-1 cup chicken or vegetable stock
In a small saucepan, cover the bulgur with about 1/4-3/4 inch of stock and bring it to a boil. Put the lid on and turn down the heat to a simmer for 10 minutes. Then turn off the heat and let it steam with the lid on for another 10 minutes.
• CALORIES 140
• PROTEIN 4G
• FAT 1G
• FIBER 3G
• CARBS 31G