1 katori brown rice
CARBS
22g
PROTEINS
2g
FATS
1g
Quantity: 1 katori
Glycemic Index: 50
Glycemic Load: 16
Fiber: 2g
Key Nutrients: Manganese, selenium, magnesium
Health Impact: Brown rice contains a moderate amount of carbs which can lead to a significant increase in blood sugar levels. It also triggers an insulin response and has a moderate digestion time.
💉 Suggested Bolus
Pair with protein and healthy fats to slow down digestion and minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- grilled vegetables – fiber-rich and low in carbs
- tofu stir-fry – protein-packed and low-carb option
🍽️ Best Paired With (Non Veg)
- grilled chicken breast – lean protein source without added carbs
- salmon fillet – healthy fats and protein with minimal carbs
🥄 Smart Substitutes
- cauliflower rice – lower in carbs and helps stabilize blood sugar levels
- zucchini noodles – low-carb alternative that adds fiber and nutrients
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to slower digestion
- 30–60 min: Gradual rise in blood sugar levels
- 2–3 hr: Blood sugar levels may still be elevated
— BCDF community member
🧠 Lowering Impact Tip
Consider substituting with cauliflower rice or konjac rice.
🤔 FAQs about 1 katori brown rice
Can I still enjoy rice on a low-carb diet?
While traditional rice may not be ideal, there are plenty of low-carb rice alternatives like cauliflower rice or shirataki rice that can be enjoyed in moderation.
How can I make my meals more diabetes-friendly?
Focus on incorporating non-starchy vegetables, lean proteins, and healthy fats to create balanced, low-carb meals that help stabilize blood sugar levels.
Have a question about 1 katori brown rice or any other topic related to diabetes?
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