Cauliflower rice has become a popular low-carb alternative to traditional rice, especially for those following a ketogenic or low-carb diet. However, its impact on glucose levels depends on the other ingredients added to the dish, as well as the portion size and the individual’s metabolic response.
In some cases, cauliflower rice may cause glucose levels to drop below 70 mg/dL, which can lead to symptoms such as shakiness, confusion and fatigue. On the other hand, cauliflower rice mixed with other simple carbs may cause hyperglycemia, leading to an increase in glucose levels.
Simple ways to boost the nutrition in your cauliflower rice
• Adding 30 grams of non-starchy veggies, such as spinach, broccoli and bell peppers, and 100 grams of cooked protein to your cauliflower rice can help regulate blood sugar levels.
• To help manage hyperglycemia, consider removing simple carbs and adding lean protein and fats, such as chicken, tofu, or eggs, for a more stable and balanced response.
• Using cauliflower rice as a base for a salad and topping it with protein- and healthy fat-rich foods like grilled chicken or salmon, nuts and seeds can help regulate blood sugar levels and prevent spikes.
While cauliflower rice may offer a variety of health benefits, the added ingredients in it can affect blood glucose levels, leading to hypoglycaemia or hyperglycaemia. So, although cauliflower rice can be a healthy and delicious alternative to traditional rice, it’s important to be mindful of its potential impact on blood sugar levels.
