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https://www.bluecircle.foundation/food/1-katori-rice
1 katori rice
CARBS
45 grams
PROTEINS
4 grams
FATS
0.5 grams
Not advisable for a low-carb diabetes approach.
Quantity: 1 katori
Glycemic Index: 72
Glycemic Load: 29
Fiber: 1 gram
Key Nutrients: Vitamin B1, Folate, Iron
Health Impact: High carb content leading to rapid blood sugar spikes, increased insulin response, and quick digestion.
💉 Suggested Bolus
Consider pairing with fiber-rich vegetables or lean proteins to slow down digestion.
🍽️ Best Paired With (Veg)
- Zucchini noodles – Low in carbs and high in fiber.
- Eggplant slices – Rich in antioxidants and fiber.
🍽️ Best Paired With (Non Veg)
- Grilled salmon – Provides healthy fats and protein.
- Turkey breast – Lean protein option with minimal carbs.
⏱ Blood Sugar Timeline
- 0–15 min: Choose cauliflower rice or broccoli rice as a low-carb alternative.
- 30–60 min: Include a serving of lean protein like grilled chicken or tofu.
- 2–3 hr: Opt for a side of mixed greens with olive oil and vinegar dressing.
“Many in the low-carb diabetes community find that replacing rice with vegetable alternatives helps in better blood sugar management and overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Replace with cauliflower rice or shirataki rice.
🤔 FAQs about 1 katori rice
Can I still enjoy a satisfying meal without rice?
Yes, there are plenty of delicious low-carb alternatives that can be just as fulfilling.
What are some easy ways to reduce carbs in my meals?
Try incorporating more non-starchy vegetables and lean proteins while reducing or eliminating high-carb grains like rice.
Have a question about 1 katori rice or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
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