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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 in white rice leads to rapid blood sugar spikes, triggering a significant 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 option that aids in blood sugar control
Tofu stir-fry – Protein-packed dish that helps stabilize blood glucose

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein source that supports blood sugar management
Salmon with avocado salsa – Healthy fats and protein combo for balanced blood sugar

🥄 Smart Substitutes

Cauliflower rice – Low-carb alternative with fewer impact on blood sugar levels
Broccoli rice – Nutrient-dense option that helps stabilize blood glucose

⏱ Blood Sugar Timeline

0–15 min: Initial spike in blood sugar
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 replacing white rice with lower-carb alternatives has a significant impact on blood sugar control and overall well-being.”
— BCDF community member

🧠 Lowering Impact Tip

Replace with cauliflower rice or konjac rice.

🤔 FAQs about 100 grams white rice

Can I still enjoy rice on a low-carb diet?

While white rice may not be ideal, there are plenty of low-carb rice alternatives that can be enjoyed in moderation.

How can I make my meals more blood sugar-friendly?

Focus on incorporating non-starchy vegetables, lean proteins, and healthy fats to help stabilize blood sugar levels.