Best Rice Substitutes on a Low Insulin Lifestyle
If you’re following a Low Insulin Lifestyle, rice just doesn’t make the cut. Whether it’s white, brown, jasmine, or wild rice, it is pure starch, and that means it drives up insulin fast.
But here’s the good news: you can still enjoy all your favorite meals with rice swaps that actually taste good and keep your insulin levels happy. Here are my go-to options:
1. Riced Cauliflower or Broccoli
The classic, and for good reason. When cooked right, the texture of cauliflower rice is shockingly similar to the real thing. The trick? Don’t steam it into mush. I always prefer it cooked in a skillet with a little avocado oil until it’s golden brown and a little crispy around the edges. That’s when it hits just right. It soaks up sauces beautifully and works in everything from stir-fries to taco bowls.
Best for: Burrito bowls, curry, stir-fries, or anywhere you’d use traditional rice.
2. Lupini Rice
This one’s a newer player, and a total game changer. Made from lupini beans, it’s low in starch, high in protein, and rich in fiber. The texture is chewy and hearty, more like short-grain rice or even barley. It doesn’t spike insulin and actually helps keep you full longer, thanks to all that plant protein.
Perfect for: Warm grain bowls, soups, risottos, or anywhere you want that satisfying “chew” without the carb crash.
4. Shirataki Rice (Konjac Rice)
Made from konjac root (the same thing used in shirataki noodles), this rice is almost zero calories, zero carbs, and basically zero insulin response. The texture is slightly gelatinous, so it’s not a perfect match for all dishes, but with the right sauce or seasoning, it totally works. Pro tip: rinse it really well and dry it out in a skillet to get the best texture.
Best for: Stir-fries, curry, or saucy dishes where texture matters less and satiety matters more.
Final Thoughts
Skipping rice doesn’t mean skipping flavor, comfort, or satisfaction. These swaps are not just healthier, they actually work in real meals. Try them out, mix them up, and find your favorites. You’ll be surprised how little you miss the real thing once your energy is stable, your cravings calm down, and your insulin levels start to drop.
Your taste buds—and your pancreas—will thank you.
