Two Bowls — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/2-bowl-of-rice

2 bowl of rice

CARBS

90g

PROTEINS

FATS

Rice is high in carbohydrates and can cause significant blood sugar spikes, making it less advisable for individuals managing diabetes with a low-carb diet.

Quantity: 300g

Glycemic Index: 73

Glycemic Load: 43

Fiber: 1.6g

Key Nutrients: Manganese, magnesium, phosphorus

Health Impact: High carbohydrate content can lead to rapid increases in blood glucose levels, requiring careful insulin management and potentially impacting long-term metabolic control.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the rapid glucose rise.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein, helps slow digestion and reduce blood sugar spikes.
Mixed Green Salad – High in fiber, aids in slower absorption of carbohydrates.
Avocado – Healthy fats to promote satiety and slow down the absorption of carbs.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein that helps moderate blood sugar levels.
Baked Salmon – Rich in omega-3 fatty acids, supports overall cardiovascular health.
Beef Steak – Provides high-quality protein and helps maintain blood sugar control.

🥄 Smart Substitutes

Cauliflower Rice – Significantly lower in carbs, helps maintain stable blood glucose levels.
Shirataki Rice – Very low in calories and carbs, aids in blood sugar management.
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 has not significantly progressed.
30–60 min: Blood sugar levels may begin to rise depending on the individual's sensitivity to carbs.
2–3 hr: Blood sugar levels may peak and then start to stabilize as insulin responds to glucose in the bloodstream.

“Many in the low-carb community find that replacing high-carb staples with vegetable-based alternatives not only helps manage blood sugar but also enhances overall nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

Replace rice with low-carb alternatives like cauliflower rice or broccoli rice.

🤔 FAQs about 2 bowl of rice

Can I ever eat rice if I am managing 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?

Try sautéing it with garlic, herbs, and a bit of olive oil to enhance its flavor.

Is there a difference in blood sugar impact between white and brown rice?

Brown rice has slightly more fiber, but both are high in carbohydrates and can spike blood sugar levels.

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