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ข้าว
CARBS
45g
PROTEINS
4g
FATS
0.4g
Quantity: 100g
Glycemic Index: 73
Glycemic Load: 29
Fiber: 0.6g
Key Nutrients: Manganese, magnesium, phosphorus
Health Impact: Consuming rice can lead to rapid increases in blood sugar and insulin response, which may be challenging to manage for individuals with diabetes.
💉 Suggested Bolus
If consuming, consider using a dual-wave or extended bolus to manage the delayed digestion and absorption.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein and low in carbs, helps to balance the meal and sustain satiety without raising blood sugar.
- Stir-fried Vegetables – Adds fiber and nutrients with minimal carbs, aiding in digestion and blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Provides a high-quality protein source that helps to moderate blood glucose levels.
- Baked Salmon – Rich in omega-3 fatty acids and protein, supporting heart health and glycemic control.
🥄 Smart Substitutes
- Cauliflower Rice – Offers a similar texture to rice with significantly fewer carbs, helping to maintain stable blood glucose levels.
- Shirataki Rice – Made from konjac root, this substitute is very low in calories and carbs, ideal for blood sugar control.
- Broccoli Rice – Provides a nutritious, fiber-rich and low-carb alternative to traditional rice, supporting overall health and glucose management.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar levels as these substitutes have minimal digestible carbs.
- 30–60 min: Stable blood sugar levels continue due to the low glycemic impact of the substitutes.
- 2–3 hr: Long-term blood sugar levels remain more consistent, avoiding the spikes associated with high-carb foods.
— BCDF community member
🧠 Lowering Impact Tip
Substitute rice with low-carb alternatives like cauliflower rice or broccoli rice to minimize blood sugar spikes.
🤔 FAQs about ข้าว
Can I ever eat rice if I am managing diabetes with a low-carb diet?
It's best to limit traditional rice due to its high carb content. Opt for low-carb substitutes like cauliflower rice for better blood sugar control.
How do rice substitutes compare nutritionally to regular rice?
Rice substitutes such as cauliflower or broccoli rice are lower in carbs and calories and higher in dietary fiber, making them more suitable for diabetes management.
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