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https://www.bluecircle.foundation/food/70-grams-rice
70 grams rice
CARBS
63.7 grams
PROTEINS
4.4 grams
FATS
0.6 grams
Not advisable for a low-carb diabetes approach.
Quantity: 70 grams
Glycemic Index: 64-93
Glycemic Load: 29-42
Fiber: 0.6 grams
Key Nutrients: Manganese, selenium, magnesium
Health Impact: High carb content leading to rapid blood sugar spikes, increased insulin response, and prolonged digestion time.
💉 Suggested Bolus
Consider pairing with fiber-rich vegetables or lean proteins to slow down glucose absorption.
🍽️ Best Paired With (Veg)
- grilled vegetables – fiber-rich and low in carbs
- tofu stir-fry – protein-packed and low-carb option
🍽️ Best Paired With (Non Veg)
- grilled chicken breast – lean protein source without added carbs
- salmon with avocado salsa – healthy fats and protein to balance meal
🥄 Smart Substitutes
- cauliflower rice – lower in carbs and helps stabilize blood sugar levels
- zucchini noodles – low-carb alternative that won't spike blood sugar
⏱ Blood Sugar Timeline
- 0–15 min: Monitor closely
- 30–60 min: Check blood sugar levels
- 2–3 hr: Ensure blood sugar has stabilized
“Many in the low-carb diabetes community find that reducing rice intake helps in managing blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Replace with cauliflower rice or konjac rice for a lower-carb alternative.
🤔 FAQs about 70 grams rice
Can I still enjoy rice occasionally?
It's best to limit rice consumption and opt for lower-carb alternatives for better blood sugar control.
What are some quick low-carb snacks?
Nuts, seeds, and veggies with hummus are great options to keep blood sugar stable.
Have a question about 70 grams rice or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
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