Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/boiled-basmati-rice

boiled basmati rice

CARBS

45 grams

PROTEINS

4 grams

FATS

0.5 grams

Boiled basmati 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: 1 cup (cooked)

Glycemic Index: 58

Glycemic Load: 22

Fiber: 0.6 grams

Key Nutrients: Manganese, selenium, B vitamins

Health Impact: Rapidly increases blood sugar due to high carb content and can lead to significant insulin spikes and prolonged digestion time.

💉 Suggested Bolus

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

🍽️ 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 high in fiber, aids in overall glucose management.
Zucchini Noodles – Low-carb alternative to pasta, helps maintain stable 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, supports cardiovascular health and glycemic control.
Beef Stir-Fry with Mixed Vegetables – Balanced meal with protein and fiber to manage blood sugar response.

🥄 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 than basmati rice, supporting better glycemic control.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as digestion and absorption are just beginning.
30–60 min: Blood sugar levels may begin to rise depending on individual insulin sensitivity and portion size.
2–3 hr: Blood sugar peak typically occurs, followed by a gradual decline if insulin or other medications are effectively managing the glucose response.

“Many in the low-carb diabetes community find that replacing high-carb staples with vegetable-based alternatives not only helps in managing blood sugar levels but also enhances overall dietary satisfaction without feeling deprived.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about boiled basmati rice

Can eating low-carb help with insulin sensitivity?

Yes, a low-carb diet can improve insulin sensitivity by reducing the demand on the pancreas to produce insulin, which is especially beneficial for those managing type 2 diabetes.

Is cauliflower rice a good substitute for basmati rice?

Absolutely, cauliflower rice is an excellent substitute as it mimics the texture of rice with a fraction of the carbs, aiding in better blood sugar control.

How often should I check my blood sugar if I'm eating low-carb?

Monitoring frequency should be personalized based on your diabetes management plan, but generally, checking before and after meals can help assess how well your diet is controlling your blood sugar.

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