Eating for Diabetes: Low-Carb Cauliflower Fried ‘Rice’

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Thought to be invented more than 1,500 years ago during the Sui dynasty (A.D. 589–618), fried rice has become a beloved comfort food all around the world. And, like most popular things, it’s been adapted countless times. 

One such way is by swapping rice for cauliflower, creating a low-carb fried “rice” with plenty of vegetables. The U.S. Department of Agriculture recommends that the average adult should consume at least 2 c of vegetables, or about five servings each day. Yet the CDC estimates only that only 1 out of 10 people get the recommended amount. Replacing rice with cauliflower is one great way to get more vegetables in your diet.

Making this swap also reduces the recipe’s carbohydrate content. For people with diabetes, watching their carb intake is essential to keep their blood sugar in check. Carb-rich foods, especially ones made of simple carbs, tend to be high on the glycemic index (GI) scale. This means they may cause your blood sugar to rise faster than foods that have lower GIs. While white rice has a relatively high GI, cauliflower has a very low GI, making the swap a diabetes-friendly one. 

Read on to learn how to make this tasty, healthy, and easy recipe from chef Charles Chen.

Ingredients

Serves 4

• 1 tsp coconut oil

• ½ c diced onion

• 1 clove minced garlic

• ½ c diced green bell peppers

• ½ c non-GMO corn

• ½ c edamame (shelled)

• ½ c diced shiitake mushrooms

• 2 c cauliflower rice

• 3 tsp liquid aminos (or reduced-sodium soy sauce)

• ½ tbsp white vinegar

• pinch of pink Himalayan sea salt

• fresh basil, julienned, for garnish

• crushed almonds, for garnish

Instructions

1. Stir fry all ingredients except almonds and basil over medium heat. 

   

2. To serve, garnish with crushed almonds and julienned basil.

   

Nutrition

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Written by:

Kelsey Abkin

Kelsey Abkin has been working as a journalist since 2016. She has held many titles throughout her career, including editor, content strategist, digital strategist, and writer.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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