Support Blue Circle Diabetes Foundation
100gram rice
CARBS
28g
PROTEINS
2.4g
FATS
0.3g
Quantity: 100g
Glycemic Index: 73
Glycemic Load: 21.9
Fiber: 0.4g
Key Nutrients: Manganese, magnesium, phosphorus
Health Impact: High carbohydrate content can lead to rapid increases in blood sugar and insulin response, which may be challenging for glycemic control in diabetes.
💉 Suggested Bolus
Pre-bolus insulin 15-20 minutes before mealtime to match the rapid digestion of rice.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein, helps moderate blood sugar spikes when paired with low-carb options.
- Avocado Salad – Rich in healthy fats and fiber, slows down carbohydrate absorption and stabilizes blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein source that aids in steady blood glucose levels.
- Baked Salmon – Provides omega-3 fatty acids and protein, supporting overall metabolic health.
🥄 Smart Substitutes
- Cauliflower Rice – Significantly lower in carbs, helps maintain stable blood glucose levels.
- Shirataki Rice – Very low in carbohydrates and calories, aids in glucose control.
- Broccoli Rice – Provides essential nutrients and fiber with fewer carbs than traditional rice.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as digestion and absorption are minimal at this stage.
- 30–60 min: Blood sugar levels may begin to rise depending on the individual's insulin sensitivity and previous meal content.
- 2–3 hr: Blood sugar levels may peak if simple carbohydrates were consumed without sufficient fiber or fat to slow absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats, or replace with a lower-carb alternative like cauliflower rice.
🤔 FAQs about 100gram rice
Can I ever eat rice if I am managing my diabetes with a low-carb diet?
It's best to limit high-carb foods like rice. Opt for low-carb substitutes like cauliflower rice for better blood sugar control.
How do I make cauliflower rice taste better?
Enhance its flavor by sautéing with garlic, herbs, and a bit of olive oil. Mixing in other low-carb vegetables or spices can also add variety.
Support Blue Circle Diabetes Foundation
From the blog
Empowering the diabetes community with expert insights, support, and resources.