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https://www.bluecircle.foundation/food/60-gram-rice
60 gram rice
CARBS
52.2 grams
PROTEINS
4.2 grams
FATS
0.6 grams
Not advisable for a low-carb diabetes approach.
Quantity: 60 grams
Glycemic Index: 64 (medium)
Glycemic Load: 29.9
Fiber: 0.6 grams
Key Nutrients: Contains mainly carbohydrates with minimal protein and fat.
Health Impact: High carb content in rice can lead to rapid blood sugar spikes, requiring a significant insulin response. Digestion time may vary but typically leads to a prolonged increase in blood glucose levels.
💉 Suggested Bolus
Consider pairing with fiber-rich vegetables, lean proteins, and healthy fats to slow down digestion and minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- Grilled vegetables – Provides fiber and nutrients without spiking blood sugar
- Tofu stir-fry – Protein-rich option to balance blood sugar levels
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source to stabilize blood sugar
- Salmon fillet – Healthy fats and protein for better blood sugar control
🥄 Smart Substitutes
- Cauliflower rice – Low-carb alternative with fewer blood sugar spikes
- Broccoli rice – Low-carb option rich in fiber and nutrients
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to slower digestion
- 30–60 min: Gradual rise in blood sugar levels
- 2–3 hr: Blood sugar levels may still be elevated
“Many in the low-carb diabetes community find that replacing rice with vegetable alternatives helps in managing blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Replace with cauliflower rice or shirataki rice for a lower-carb alternative.
🤔 FAQs about 60 gram rice
Can I eat rice if I have diabetes?
It's best to opt for low-carb alternatives like cauliflower or broccoli rice to minimize blood sugar spikes.
How can I make my meals more diabetes-friendly?
Focus on incorporating lean proteins, healthy fats, and non-starchy vegetables to balance blood sugar levels.
