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100g low GI rice
CARBS
28g
PROTEINS
2.5g
FATS
0.3g
Quantity: 100g
Glycemic Index: 50
Glycemic Load: 14
Fiber: 1.8g
Key Nutrients: Manganese, magnesium, phosphorus
Health Impact: Can cause moderate blood sugar spikes due to its carbohydrate content, despite a lower glycemic index. Requires careful portion control and monitoring of blood glucose levels.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus to manage the slower release of glucose.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein, helps balance meal glycemic load.
- Mixed Green Salad – Adds fiber and bulk, slowing digestion and glucose absorption.
- Avocado Slices – Healthy fats to enhance satiety and further moderate blood sugar rises.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein that helps stabilize blood glucose levels.
- Baked Salmon – Rich in omega-3 fatty acids, supports cardiovascular health and glycemic control.
- Beef Steak – Provides satiety and minimal impact on blood sugar.
🥄 Smart Substitutes
- Cauliflower Rice – Significantly lower in carbs, helps maintain steadier blood glucose levels.
- Shirataki Rice – Very low in calories and carbs, aids in blood sugar management.
- Broccoli Rice – Provides more fiber and fewer carbs, supporting overall lower blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes digest slowly.
- 30–60 min: Gradual, minor increase in blood sugar due to low glycemic index.
- 2–3 hr: Blood sugar levels begin to stabilize as digestion completes.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and lean protein to slow digestion and glucose absorption.
🤔 FAQs about 100g low GI rice
Can I eat low GI rice if I'm on a strict low-carb diet?
Low GI rice still contains carbs, so it's better to opt for lower-carb substitutes like cauliflower rice.
How can I make sure my meals are balanced?
Incorporate a good mix of protein, healthy fats, and low-carb vegetables to keep meals balanced and blood sugar stable.
What are the best times to consume carbs if I have diabetes?
If consuming carbs, do so during the day when you are more active, allowing your body to use glucose more effectively.
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