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https://www.bluecircle.foundation/food/100-grams-white-rice
100 grams white 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: 73
Glycemic Load: 25
Fiber: 0.4 grams
Key Nutrients: Contains mainly carbohydrates with minimal protein and fat.
Health Impact: High carb content leads to rapid blood sugar spikes, requiring a significant insulin response and quick digestion.
💉 Suggested Bolus
Consider pairing with fiber-rich vegetables or lean protein 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 that complements a low-carb meal
- Salmon with avocado salsa – Healthy fats and protein combination for better blood sugar control
🥄 Smart Substitutes
- Cauliflower rice – Low-carb alternative with fewer impact on blood sugar levels
- Broccoli rice – Nutrient-dense option that is low in carbs
⏱ Blood Sugar Timeline
- 0–15 min: Initial spike in blood sugar levels
- 30–60 min: Continued rise in blood sugar levels
- 2–3 hr: Blood sugar levels may still be elevated
“Many in the low-carb diabetes community find that reducing white rice intake has a significant impact on managing blood sugar levels and overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Replace with cauliflower rice or quinoa for a lower impact on blood sugar.
🤔 FAQs about 100 grams white rice
Can I still enjoy rice occasionally?
It's best to opt for low-carb alternatives like cauliflower or broccoli rice to minimize blood sugar spikes.
How can I make my meals more satisfying without rice?
Focus on incorporating protein, healthy fats, and fiber-rich vegetables to create balanced and filling meals.
