Cooked — Diabetes Nutrition Facts

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/basmati-rice

Basmati rice

CARBS

45 grams

PROTEINS

4 grams

FATS

0.5 grams

Basmati rice is a high-carbohydrate food that is not advisable for a low-carb diabetes management approach due to its potential to cause significant blood glucose spikes.

Quantity: 100 grams

Glycemic Index: 58

Glycemic Load: 22

Fiber: 0.7 grams

Key Nutrients: Manganese, selenium, B vitamins

Health Impact: Basmati rice can lead to rapid increases in blood sugar levels, requiring careful management of insulin response and potentially longer digestion time to stabilize glucose levels.

💉 Suggested Bolus

Pre-bolusing insulin 15-20 minutes before consumption may help in managing post-meal glucose spikes.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein and low in carbs, helping to balance the meal's macronutrient profile and mitigate blood sugar spikes.
Stir-Fried Vegetables – Adds fiber and nutrients with minimal carbs, aiding in slower digestion and glucose absorption.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Provides a high-quality protein source that helps to slow glucose absorption and stabilize blood sugar levels.
Pan-Seared Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 Smart Substitutes

Cauliflower Rice – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
Shirataki Rice – Made from konjac root, it is virtually carb-free and can help in reducing post-meal glucose spikes.
Broccoli Rice – Provides essential nutrients and fiber with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact as the body begins to digest the food.
30–60 min: Blood sugar levels may begin to rise depending on individual insulin sensitivity and the portion size of the rice.
2–3 hr: Blood sugar levels may peak and then start to stabilize as insulin manages the glucose uptake.

“Many in the low-carb community find that replacing high-carb staples like rice with vegetable-based alternatives not only helps in managing blood sugar levels but also enhances overall dietary nutrition.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats, and consider reducing the portion size significantly.

🤔 FAQs about Basmati rice

Can I eat basmati rice if I am managing my diabetes with a low-carb diet?

It's best to limit or avoid basmati rice due to its high carb content. Consider low-carb substitutes like cauliflower rice.

How does basmati rice affect my blood sugar compared to other types of rice?

Basmati rice has a slightly lower glycemic index than some other white rices, but it still can cause significant blood sugar spikes in individuals with diabetes.

Have a question about Basmati rice or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.