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White rice remains a staple for many household cooks; but if you're cooking for anyone with Type 2 diabetes, it's time you learn about some much healthier substitutions to use. Here are four fantastic whole grains that can be used interchangeably in your white rice dishes. Whether making fried rice, a warm rice pilaf, a cold rice salad, rice patties, etc., the following grains will work wonders in place of plain white rice. The benefit? More fiber, phytonutrients, and a lower glycemic load: so your blood sugar will thank you! 1. Brown rice. Yes, it's the most obvious answer to a healthier rice! As you would imagine, brown rice has a lower glycemic load than white rice (18, rather than 23), since it contains natural fibers that haven't been processed out. Fiber will help control blood sugar spikes. Brown rice does require a longer time to cook than white rice (about twice as long), so get it simmering on the stove top while you prep the rest of the meal. But the benefits are worth it: a sweet, nutty, chewy rice that's going to fill you up longer than plain white rice ever could. 2. Quinoa. Quinoa, the gluten-free "grain of the gods," is a delicious food that's been eaten in South America for ages. The grains look like tiny, translucent roundish seeds that uncoil a little as they cook. It has a relatively low glycemic load at 18, and it's one of the few plant foods that is a complete protein - great news for vegetarian Type 2 diabetics. Cook quinoa just as you would rice, using a ratio of 1 cup grain to 2 cups water. While it cooks up almost identically to rice and can be used interchangeably in rice recipes, it cooks in about half the time. A pot of quinoa will cook up in just about 10 minutes. Don't overcook it by more than a minute or two; it will turn soggy rather quickly. 3. Millet. Though used commonly as a staple grain in much of the world (particularly Africa and South America), millet remains best known to Americans as "bird feed." This yellowish, round, nutty grain boasts many benefits... it's gluten-free, easy to digest, and has a relatively low glycemic load (around 20). To cook millet, use a ratio of 1 cup millet to 3 cups water, and simmer about 13 to 15 minutes. Use less water for a nuttier, chewier millet that's perfect for pilafs. Add more water and the millet will cook down into a delicious porridge. 4. Bulgur. You might not think you're familiar with this traditional Mediterranean grain, but if you've ever eaten the Greek dish tabbouleh (a pilaf with mint, parsley, and lots of lemon juice), then you've had it! Bulgur has one of the lowest glycemic loads of all the whole grains, coming in at just 12! This Middle Eastern favorite grain is technically cracked wheat and it's extremely high in fiber. Bulgur requires far less water than other whole grains to cook up; a ratio of 1 cup bulgur to 1 ½ cups water is all it takes. Simmer over very low heat for about 15 minutes and your grain is ready for pilafs and salads. It works best with lots of fresh herbs, citruses, and vegetables - just like that classic tabbouleh dish. Since the above are all nutrient-dense foods and rich in fiber, their low glycemic load is one more reason to include them in your Type 2 diabetic eating plan often. Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets. Article Source: