Food & Diabetes Search
Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.
https://www.bluecircle.foundation/food/100-grams-basmati-rice
100 grams basmati rice
CARBS
77.24 grams
PROTEINS
6.67 grams
FATS
0.66 grams
Not advisable for a low-carb diabetes approach.
Quantity: 100 grams
Glycemic Index: 52-87
Glycemic Load: 29-48
Fiber: 0.4 grams
Key Nutrients: Contains mainly carbohydrates with minimal protein and fat content.
Health Impact: High carb content in basmati rice can lead to rapid spikes in blood sugar levels, requiring careful insulin management and monitoring.
💉 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, helps slow down glucose absorption
- tofu stir-fry – low-carb protein source, aids in blood sugar control
🍽️ Best Paired With (Non Veg)
- grilled chicken breast – lean protein, supports stable blood sugar levels
- salmon with avocado salsa – healthy fats and protein, promotes satiety
🥄 Smart Substitutes
- cauliflower rice – lower in carbs and calories, helps stabilize blood sugar levels
- zucchini noodles – low-carb alternative, 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 may still be elevated
“Many in the low-carb diabetes community find that replacing high-carb foods like rice with lower-carb alternatives leads to better blood sugar management and overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Replace with cauliflower rice or konjac rice for a lower-carb alternative.
🤔 FAQs about 100 grams basmati rice
Can I still enjoy rice occasionally?
It's best to limit rice consumption due to its high carb content. Opt for smaller portions or try low-carb substitutes.
What are some easy low-carb swaps for rice?
Cauliflower rice, zucchini noodles, or broccoli rice are popular alternatives that can help keep blood sugar levels stable.
