Can Diabetics Eat Shrimp Fried Rice? A Guide to Enjoying Chinese Food With Diabetes

Shrimp fried rice is a classic Chinese takeout dish that many people love, including those with diabetes However, when you have diabetes, you may wonder if eating something like shrimp fried rice is a good idea.

The good news is that shrimp fried rice can be part of a healthy diet for diabetics. While fried rice is high in carbohydrates from the rice, you can still enjoy it in moderation as part of an overall balanced approach to managing diabetes.

In this article, we’ll take a closer look at shrimp fried rice and offer tips on how diabetics can eat this dish as part of a healthy Chinese food diet.

Understanding Carbs in Shrimp Fried Rice

The main concern with shrimp fried rice for diabetics is the carbohydrate content

A 1/2 cup serving of plain white rice contains about 22 grams of carbohydrates. When combined with other carb-containing ingredients like vegetables and sauces, a shrimp fried rice dish can quickly add up in terms of carbs.

It’s important to be mindful of portion sizes of rice and fried rice dishes. Enjoying a modest portion as part of a balanced plate that also includes proteins and non-starchy vegetables can help keep blood sugar levels in check.

Here are some tips for managing carbs when eating shrimp fried rice:

• Stick to a 1/2 cup or less of fried rice. Measure out the portion to be aware of how much you’re consuming.

• Pair it with an equal or greater portion of non-starchy veggies like broccoli, bell peppers, carrots, etc.

• Complete the meal with a lean protein like shrimp, chicken, or tofu.

• Avoid loading up on high-carb sauces and condiments. Stick to small amounts of lighter options like soy sauce.

• Ask for brown rice fried rice when possible to add more fiber.

• Balance carb intake throughout the day. Avoid eating a large portion of fried rice alone.

Healthy Chinese Food Options for Diabetics

Beyond fried rice, there are lots of delicious and diabetes-friendly Chinese food choices:

Proteins

• Shrimp, chicken, beef, pork, tofu, eggs

Non-Starchy Vegetables

• Bok choy, leafy greens, mushrooms, broccoli, bell peppers, onions, snow peas, bean sprouts, water chestnuts

Whole Grains

• Brown rice, quinoa, whole grain noodles

Sauces and Seasonings

• Soy sauce, rice vinegar, ginger, garlic, chilies, sesame oil, five spice powder

Tips for Ordering Chinese Food With Diabetes

Here are some helpful tips for diabetics when ordering takeout or eating at a Chinese restaurant:

• Opt for steamed, grilled, or stir-fried entrees instead of deep fried.

• Ask for brown rice or quinoa instead of white rice.

• Choose dishes with lots of veggies like stir fries or Buddha’s Delight.

• Order protein-centric dishes like shrimp with broccoli or chicken and mushrooms.

• Flavor dishes with salsa, hot sauce, mustard, or fresh lemon instead of sugary sauces.

• Share carb-heavy dishes like fried rice or chow mein with a friend.

• Portion out half of the meal when you receive it and pack the rest away.

• In buffets, use small plates and focus on lean proteins and veggie dishes.

Enjoying Homemade Shrimp Fried Rice

When homemade, shrimp fried rice can be modified to be extra diet-friendly:

• Use cauliflower rice or a mix of cauliflower and brown rice.

• Load up on extra veggies like carrots, snap peas, bean sprouts, etc.

• Skip adding sugar or cornstarch slurries for thickening.

• Use healthy fats like olive or avocado oil instead of butter or cream.

• Flavor with garlic, ginger, scallions, lime juice, chili sauce instead of heavy sauces.

• Boost nutrition with fresh herbs like cilantro, basil, mint.

• Add edamame or nuts for protein.

• Portion into single servings and refrigerate or freeze extras.

Sample Diabetes-Friendly Shrimp Fried Rice Recipe

Here is a diabetes-friendly recipe for shrimp fried rice:

Ingredients:

• 2 cups riced cauliflower
• 1⁄2 cup brown rice
• 1 tbsp avocado oil
• 1 lb shrimp, peeled and diced
• 3 cloves garlic, minced
• 1-inch ginger, minced
• 1 carrot, peeled and diced
• 1 cup snap peas
• 2 eggs, beaten
• 3 stalks scallion, sliced
• 2 tbsp reduced-sodium soy sauce
• 1 tsp sesame oil
• Chili garlic sauce, to taste

Instructions:

1. In a large skillet over medium heat, cook the cauliflower rice and brown rice in avocado oil for 2-3 minutes.

2. Add the shrimp and cook for 1-2 minutes until starting to turn pink.

3. Add garlic, ginger, carrot, and snap peas. Cook for 3-4 minutes.

4. Push ingredients to sides of skillet. Add eggs to center and scramble until cooked.

5. Add scallions, soy sauce, sesame oil, and chili garlic sauce. Continue cooking 1-2 minutes until shrimp is cooked through.

6. Portion into bowls and enjoy!

The Bottom Line

Shrimp fried rice can absolutely be part of a healthy diet for people with diabetes when you pay attention to portion sizes, make smart swaps where possible, and balance it out with other nutritious foods. By making a few modifications, you can still enjoy the delicious flavors of traditional Chinese dishes like shrimp fried rice. With the right approach, Chinese food and diabetes can go hand-in-hand.