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

45 grams gaba brown rice

CARBS

35 grams

PROTEINS

4 grams

FATS

1 gram

Gaba brown rice, while slightly better than white rice due to its germination process increasing nutrient availability, is still high in carbohydrates and can cause significant blood sugar spikes in individuals with diabetes.

Quantity: 45 grams

Glycemic Index: 50

Glycemic Load: 17.5

Fiber: 3 grams

Key Nutrients: Magnesium, potassium, fiber

Health Impact: High carbohydrate content can lead to significant blood sugar spikes and requires careful management in a diabetic diet.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the slower digestion and delayed glucose response.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein, helps balance the meal and reduce overall glycemic index.
Avocado salad – Rich in healthy fats and fiber, aids in slowing down glucose absorption.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein source that helps stabilize blood sugar levels.
Baked salmon – Provides omega-3 fatty acids and protein, beneficial for heart health and glycemic control.

🥄 Smart Substitutes

Cauliflower rice – Significantly lower in carbs, helps maintain steadier blood glucose levels.
Shirataki rice – Very low in carbohydrates and calories, aids in glucose control.
Broccoli rice – Provides more fiber and fewer carbs than brown rice, supporting blood sugar management.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as the body begins to digest the rice.
30–60 min: Moderate rise in blood sugar due to the carbohydrate content in brown rice.
2–3 hr: Blood sugar begins to stabilize as the high fiber content in GABA brown rice helps slow digestion.

“Many in the low-carb community find that focusing on whole, unprocessed foods and incorporating more non-starchy vegetables and lean proteins in meals helps manage diabetes more effectively than traditional high-carb diets.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about 45 grams gaba brown rice

Is GABA brown rice suitable for a low-carb diet?

While GABA brown rice has health benefits, it is still a source of carbs. Consider portion control or substituting with lower-carb alternatives like cauliflower rice.

Can I eat brown rice if I monitor my blood sugar levels?

Yes, monitoring your blood sugar levels can help you understand how brown rice affects you personally. Adjust portions based on your glucose readings.

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