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https://www.bluecircle.foundation/food/basmati-white-rice-200-gms

Basmati White Rice 200 gms

CARBS

45 grams

PROTEINS

4 grams

FATS

0.5 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 with a low-carb diet.

Quantity: 200 grams

Glycemic Index: 58

Glycemic Load: 29

Fiber: 1 gram

Key Nutrients: Manganese, Selenium, Thiamine

Health Impact: High carbohydrate content can lead to significant blood sugar spikes and requires careful insulin management. The digestion time is relatively quick, leading to faster glucose release into the bloodstream.

💉 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.
Sauteed Spinach – Low in carbs and rich in iron and fiber, supports overall health without impacting glucose levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein source that helps stabilize blood sugar levels.
Baked Salmon – Rich in omega-3 fatty acids and protein, supports heart health and blood sugar 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 glucose control.
Broccoli Rice – Provides fiber and nutrients with fewer carbs than traditional rice.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as digestion has not significantly progressed.
30–60 min: Rapid increase in blood sugar due to high carbohydrate content.
2–3 hr: Blood sugar begins to stabilize but may remain elevated, risk of hyperglycemia.

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

🧠 Lowering Impact Tip

Replace with a lower-carb alternative such as cauliflower rice or mix with leafy greens to reduce the overall carbohydrate content per serving.

🤔 FAQs about Basmati White Rice 200 gms

Can eating white rice increase my risk of diabetes complications?

Yes, white rice can cause quick spikes in blood sugar, potentially leading to complications if consumed regularly without moderation.

Are there any low-carb rice options that taste similar to white rice?

Cauliflower rice and shirataki rice are popular low-carb substitutes that mimic the texture of white rice and can be seasoned to enhance flavor.

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