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https://www.bluecircle.foundation/food/100-grams-rice
100 grams rice
CARBS
28.2 grams
PROTEINS
2.7 grams
FATS
0.3 grams
Not advisable for a low-carb diabetes approach.
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 quick digestion.
💉 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 in carbs to help manage blood sugar
- tofu stir-fry – protein-rich option to balance out the meal
🍽️ Best Paired With (Non Veg)
- grilled chicken breast – lean protein source without added carbs
- salmon with avocado salsa – healthy fats and protein to stabilize blood sugar
🥄 Smart Substitutes
- cauliflower rice – lower in carbs and helps stabilize blood sugar levels
- zucchini noodles – low-carb alternative that won't spike blood sugar
⏱ 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 rice with lower-carb alternatives has significantly improved their blood sugar control 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 rice
Can I still enjoy rice occasionally?
It's best to limit rice consumption due to its high carb content, but occasional small portions may be manageable for some individuals. Monitor your blood sugar response carefully.
Are there any other low-carb grains I can try?
Quinoa, barley, and farro are lower-carb alternatives to rice that may be better options for blood sugar management.
