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https://www.bluecircle.foundation/food/biryani-rice
Biryani rice
CARBS
high
PROTEINS
moderate
FATS
moderate
Biryani rice is high in carbohydrates and not advisable for a low-carb diabetes management approach.
Quantity: 100 grams
Glycemic Index: high
Glycemic Load: high
Fiber: low
Key Nutrients: carbohydrates, fats, proteins, spices
Health Impact: Can cause significant blood sugar spikes due to high carbohydrate content and slow digestion.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if insulin-dependent.
🍽️ Best Paired With (Veg)
- Paneer Tikka – High in protein and low in carbs, helping to balance the meal's glycemic load.
- Mixed Vegetable Curry – Rich in fiber and nutrients with low carbohydrate content, supporting overall health without spiking blood sugar.
🍽️ Best Paired With (Non Veg)
- Chicken Tikka – Provides high-quality protein that helps moderate blood sugar increases when paired with low-carb substitutes.
- Lamb Kebab – Low in carbs and high in protein, aiding in satiety and blood sugar control.
🥄 Smart Substitutes
- Cauliflower Rice – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
- Shirataki Rice – Very low in carbohydrates and calories, aiding in blood sugar control and weight management.
- 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 the amount and type of rice consumed.
- 2–3 hr: Blood sugar levels may peak if traditional biryani rice is consumed, potentially requiring management through medication or physical activity.
“Many in the low-carb diabetes community find that substituting high-carb grains with vegetable-based alternatives not only helps in managing blood sugar levels but also enhances overall dietary satisfaction and nutrient intake.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Reduce portion size significantly or substitute with a low-carb alternative like cauliflower rice.
🤔 FAQs about Biryani rice
Can I eat biryani rice if I manage portion size?
While smaller portions can reduce impact, substituting with a low-carb option is more effective for blood sugar control.
How can I make a low-carb biryani flavorful?
Use rich spices like turmeric, cumin, and coriander, and include aromatic ingredients like saffron and mint to enhance taste without adding carbs.
Have a question about Biryani rice or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
