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https://www.bluecircle.foundation/food/basmati-white-rice-100-grams

Basmati White Rice 100 grams

CARBS

28 grams

PROTEINS

2.7 grams

FATS

0.3 grams

Basmati white rice is high in carbohydrates and has a significant impact on blood sugar levels, making it less advisable for individuals managing diabetes through a low-carb diet.

Quantity: 100 grams

Glycemic Index: 58

Glycemic Load: 22

Fiber: 0.4 grams

Key Nutrients: Manganese, Selenium, Thiamin, Niacin

Health Impact: High carbohydrate content can cause rapid increases in blood sugar and insulin response, which may be challenging for glycemic control in diabetes.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the rapid increase in blood sugar post-meal.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein, helps moderate blood sugar spikes when paired with low-carb options.
Avocado Salad – Rich in healthy fats and fiber, slows digestion and reduces blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein source that helps stabilize blood glucose levels.
Baked Salmon – High in omega-3 fatty acids, supports overall cardiovascular health and glycemic control.

🥄 Smart Substitutes

Cauliflower Rice – Significantly lower in carbs, helps maintain stable blood glucose levels.
Shirataki Rice – Very low in calories and carbs, aids in blood sugar management.
Broccoli Rice – Provides more fiber and fewer carbs, supporting better glycemic control.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar.
30–60 min: Rapid increase in blood sugar due to high glycemic index.
2–3 hr: Blood sugar levels begin to stabilize, potential risk of hypoglycemia if insulin or medications overcompensate.

“Many in the low-carb community find that replacing high-carb staples with vegetable-based alternatives not only helps manage blood sugar but also enhances overall nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and lean protein to slow digestion and glucose absorption.

🤔 FAQs about Basmati White Rice 100 grams

Can eating low-carb help with diabetes management?

Yes, a low-carb diet can significantly help in managing type 2 diabetes by reducing blood sugar levels and improving insulin sensitivity.

Is Basmati rice good for a diabetic diet?

Basmati rice, although slightly lower in GI compared to other types of white rice, is still high in carbs and can cause blood sugar spikes. Consider low-carb substitutes like cauliflower rice.

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