Soul Food Nutrition Lookup
See the blood sugar impact of any soul food dish — and the swaps that let you keep eating what you love.
Brown Rice & Cauliflower Mix
Carbs / serving
18g
Fiber / serving
3g
Glycemic Index
50
Serving
1/2 cup
In context
Recipe Intelligence
Why it can spike blood sugar
Even when cooked and cooled, brown rice contains a significant starch load that must be portion-controlled to avoid a blood sugar increase.
Cooking tips
1. Cook brown rice according to package directions, then chill in the refrigerator for 24 hours to form resistant starch. 2. Sauté 2 cups of riced cauliflower in a pan until dry (5 mins). 3. Add 2 cups of the cold brown rice to the cauliflower. 4. Reheat gently on low heat with a splash of water until steaming.
Why the swaps are better
The 'rice keeper's method' of cooling creates resistant starch, which digests slower than freshly cooked rice. Mixing 50/50 with cauliflower effectively cuts the carbohydrate density of the traditional serving in half.
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This swap is brought to you by GreenFields Pasta Co.
Grain-free pastas with the texture of the real thing — made for steady blood sugar.
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Diabetes-conscious meal-planning support — not medical advice. Portion and carbohydrate information is provided for planning purposes. Use alongside guidance from your clinician or dietitian.