Potato, Bread & Rice Alternative Recipes • Gestational Diabetes UK (2024)

FAQs

What can diabetics eat instead of bread and potatoes? ›

Barley and quinoa are both low-GI foods, and quinoa is also a source of protein and fibre, and works particularly well in salads. The sweeter taste and creamy texture of sweet potatoes can make an interesting change from potatoes – they're particularly delicious baked. Or, you might want to try a new variation on rice.

1> Vegetables: Many vegetables can be used as alternatives to starchy foods. For example, cauliflower can be mashed as a substitute for mashed potatoes, or spiralized into noodles as a pasta alternative. Zucchini, sweet potatoes, and spaghetti squash are also popular choices for noodle substitutes.

Potatoes are a high-carb starchy food, meaning they convert to glucose in the bloodstream. This means the amount eaten needs to be small (start with no more than 3 egg-sized potatoes) paired with plenty of protein and fat to help slow down the release of glucose from the potatoes.

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.

Carrots. These are considered non-starchy (as are string beans, tomatoes, mushrooms, peppers, broccoli, asparagus and cauliflower) and good in a diabetes diet. High-fiber grains. Farro, quinoa and barley keep sugars more stable than white rice or pasta.

All of this makes whole-grain oats perfect for lunch or dinnertime pilafs, grain bowls, and stuffings. Once we opened up those possibilities, we began using oats in place of white rice and bread all over the place, with delicious (and yes, better for you) results.

Although avoiding white bread, pasta, rice and potatoes can be a useful step toward weight loss, it should be done as part of a healthy program that includes a balanced diet, along with exercise. For guidance on weight loss plans that may be right for you, consider meeting with a dietitian or talk with your doctor.

What are starches besides potatoes and rice? ›

Potatoes, bread, rice, pasta, and cereals are all examples of starchy foods and should make up just over a third of the food you eat, as shown by the Eatwell Guide(external link opens in a new window / tab) . These foods contain fewer than half the calories of fat.

“Sweet potatoes are a source of carbohydrates, which raise blood sugars,” says White. “People with diabetes can eat carbs but need to watch portions of foods with carbs.” What this means: Limit portions to half a sweet potato per meal or snack.

Beans and legumes are high in fiber and protein. Dried beans are the healthiest as they don't come with added ingredients: try black, lima, or pinto beans, lentils, or black-eyed peas. Among canned beans, fat-free refried beans also are a great option. Choose whole-grain rice over refined white rice.