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100 gram rice
CARBS
28.2 grams
PROTEINS
2.7 grams
FATS
0.3 grams
Quantity: 100 grams
Glycemic Index: 64-93
Glycemic Load: 29-42
Fiber: 0.4 grams
Key Nutrients: Manganese, selenium, magnesium
Health Impact: High carb content leading to rapid blood sugar spikes, increased insulin response, and prolonged digestion time.
💉 Suggested Bolus
Consider pairing with fiber-rich vegetables or lean proteins to slow down digestion and minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- grilled vegetables – fiber-rich and low-carb option to balance the meal
- tofu stir-fry – protein-packed dish to help stabilize blood sugar levels
🍽️ Best Paired With (Non Veg)
- grilled chicken breast – lean protein source without added sugars
- salmon fillet – omega-3 fatty acids for heart health and blood sugar control
🥄 Smart Substitutes
- cauliflower rice – low-carb alternative with fewer impact on blood sugar levels
- zucchini noodles – low-carb option rich in 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
Replace with cauliflower rice or konjac rice for a lower-carb alternative.
🤔 FAQs about 100 gram rice
Can I still enjoy rice occasionally?
While it's best to limit rice consumption due to its impact on blood sugar, occasional small portions may be manageable when paired with fiber-rich foods and protein.
Are there any low-carb rice options available?
Yes, cauliflower rice, shirataki rice, or konjac rice are popular low-carb alternatives that can be used in place of traditional rice.
Download the Full Metabolic Intelligence Report (PDF)
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