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1 katori cooked rice
CARBS
30g
PROTEINS
2g
FATS
0.3g
Quantity: 150g
Glycemic Index: 73
Glycemic Load: 22
Fiber: 0.6g
Key Nutrients: Manganese, Selenium
Health Impact: High carbohydrate content and high glycemic index can lead to rapid increases in blood glucose levels, requiring careful management of insulin response.
💉 Suggested Bolus
Pre-bolusing or using a dual-wave bolus may help manage blood sugar spikes.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein and low in carbs, helping to balance the meal and reduce overall glycemic load.
- Avocado Salad – Rich in healthy fats and fiber, which can help slow the absorption of any carbs consumed and stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Provides a high-quality protein source that helps to moderate blood sugar rises when paired with lower-carb options.
- Baked Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Cauliflower Rice – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
- Shirataki Rice – Made from konjac root, it is virtually carb-free and can help in reducing post-meal glucose spikes.
- Broccoli Rice – Provides essential nutrients and fiber with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as digestion and absorption are just beginning.
- 30–60 min: Blood sugar levels may begin to rise depending on individual insulin sensitivity and glycemic response.
- 2–3 hr: Blood sugar levels may start to stabilize as insulin responds to the glucose in the bloodstream.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and lean protein to slow digestion and glucose absorption.
🤔 FAQs about 1 katori cooked rice
Can I ever eat rice if I am managing diabetes with a low-carb diet?
While traditional rice is high in carbs, occasional small portions may be manageable with careful monitoring and balanced meal planning. Consider substituting with low-carb alternatives for regular meals.
How does fiber affect blood sugar levels?
Fiber slows down the digestion of carbohydrates and the absorption of sugar, helping to control blood sugar spikes after meals.
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