Food & Diabetes Search
Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.
https://www.bluecircle.foundation/food/70-grams-rice
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
From the blog
Empowering the diabetes community with expert insights, support, and resources.