I love rice I am sure most of you too love rice. But if you are a diabetic you are often asked to stop eating rice.I am a borderline diabetic from past 4 years and still haven’t eliminated rice from my everyday meals. In this post I am sharing how I cook rice so that I can enjoy it guilt free whenever I am eating rice in my diabetic meal plans. Disclaimer: This post is not intended as a diet advice. I am sharing what works for me, if you have diabetes please consult your health care provider for any specific diet advice. Rice is tasty no doubt but also got a bed reputation especially for diabetics as starches in the rice causes sugar spikes easily and quickly. So first thing when you are detected with diabetes is to go off rice. I agree that as a diabetic you can not eat as much rice as you have been before. But if you are a borderline diabetic(pre-diabetic) like me and if rice prepared in right manner and you follow a strict portion control eating rice occasionally is okay. Again I can’t reiterate enough that you must consult your health care provider first.
Ingredients for Veggie Rice
Basmati Rice : Long grain basmati rice rinsed and soaked Ghee For Cooking rice. You can substitute ghee with coconut oil for vegan option. Spices: cumin, cloves, bay leaf, mace flower, star anise, black peppercorns Veggies: onions, carrots, green beans, frozen peas, mixed lentil sprouts, Coriander leaves, Mint leaves Seasonings: salt, red chilli powder, turmeric powder, cinnamon powder, cumin powder
How To make Perfect Veggie Rice
Heat ghee in a pressure cooker. Add cumin seeds and allow them to crackle a bit. Now add whole spices and cook for ½ a minute till the spices are fragrant. Now add all the veggies and sprouts. Saute the veggies and sprouts for 4-5 minutes. Add rinsed and soaked rice and lightly saute them with veggies for 2 minutes. Take care to stir them gently so rice does not break. Add salt, red chilli, Now add 1cup of water, stir everything well and cover with the lid of the pressure cooker. Cook the rice for 2 whistles of the pressure cooker. Switch off the heat and after 5 minutes release the pressure of the pressure cooker and fluff the rice gently. Sprinkle chopped coriander, mint leaves Serve hot with curd and papad.
Variety of Rice Suitable for Diabetics
Long grain basmati rice has medium GI value between 50-58 which is lower as compared to many other gluttonous varieties of rice. Other than white basmati rice one can consume wild rice or brown rice occasionally. Sona masoori rice variety from Southern India is also suitable in this recipe. For this veggie pulao I have used long grain white basmati rice.
Right Way to Cook Rice
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Why Should You Include Rice In Diet
Rice is rich in vitamins and minerals. It is gluten-free. Rice is good for good gut bacteria and helps in maintaining good gut health. Rice contains resistant starch along with copper and magnesium which is good for gut microbiome.
More Rice Recipes
Masala Bhat Recipe Mujadara Sambar Sadam Lemon Rice Recipe Curd Rice Tehri Recipe Spinach & Moringa Rice Delicious & Easy Rice Recipes Egg Fried Rice
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