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https://www.bluecircle.foundation/food/45-grams-brown-rice

45 grams brown rice

CARBS

17 grams

PROTEINS

2 grams

FATS

0.5 grams

Brown rice is a whole grain and considered healthier than white rice, but it is still high in carbohydrates and can raise blood sugar levels, making it less advisable for individuals managing diabetes with a low-carb diet.

Quantity: 45 grams

Glycemic Index: 50

Glycemic Load: 16

Fiber: 1.8 grams

Key Nutrients: Manganese, selenium, magnesium

Health Impact: Brown rice has a moderate glycemic index and can cause blood sugar spikes, particularly in large portions. Its carbohydrate content demands careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus to manage the slower digestion and absorption rate of the carbohydrates.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein, helps moderate blood sugar spikes when paired with low-carb options.
Avocado Salad – Healthy fats and fibers aid in slower digestion and reduced blood sugar impact.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein helps stabilize blood glucose levels.
Baked Salmon – Rich in omega-3 fatty acids, supports overall metabolic health.

🥄 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 – Rich in fiber and nutrients, lower in carbs than brown rice.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as digestion and absorption are slow.
30–60 min: Moderate rise in blood sugar, depending on individual insulin sensitivity.
2–3 hr: Blood sugar begins 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

Combine with high-fiber vegetables and lean protein to slow digestion and glucose absorption.

🤔 FAQs about 45 grams brown rice

Can I eat brown rice on a low-carb diet?

Brown rice is lower in carbs than white rice but still may cause blood sugar spikes. Consider portion control or substitutes like cauliflower rice.

How does cauliflower rice compare to brown rice?

Cauliflower rice is much lower in carbohydrates and calories, making it a preferred choice for managing diabetes.

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