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https://www.bluecircle.foundation/food/boiled-rice
Boiled rice
CARBS
28 grams
PROTEINS
2 grams
FATS
0.3 grams
Not advisable for a low-carb diabetes approach.
Quantity: 100 grams
Glycemic Index: 64
Glycemic Load: 29
Fiber: 0.4 grams
Key Nutrients: Vitamin B6, manganese
Health Impact: High carb content leading to rapid blood sugar spikes, increased insulin response, and quick digestion.
💉 Suggested Bolus
Pair with fiber-rich vegetables or lean proteins to slow down digestion and minimize spikes.
🍽️ Best Paired With (Veg)
- Grilled vegetables – Provides fiber and nutrients without spiking blood sugar levels
- Tofu stir-fry – Low in carbs and can help maintain stable blood sugar
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – High in protein, low in carbs, and can aid in blood sugar control
- Salmon with avocado salsa – Healthy fats and protein can help balance blood sugar levels
🥄 Smart Substitutes
- Cauliflower rice – Low in carbs and can help stabilize blood sugar levels
- Broccoli rice – Rich in fiber and nutrients, can be a great low-carb alternative
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carb content
- 30–60 min: Gradual rise in blood sugar levels
- 2–3 hr: Blood sugar may still be elevated depending on portion size
“Many in the low-carb diabetes community find that replacing high-carb foods like rice with lower-carb alternatives has a significant impact on managing blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consider replacing with cauliflower rice or shirataki rice.
🤔 FAQs about Boiled rice
Can I still enjoy rice if I have diabetes?
Opting for cauliflower or broccoli rice can be a better choice to help control blood sugar levels.
What are some low-carb options to pair with rice?
Consider grilled vegetables, tofu stir-fry, grilled chicken, or salmon with avocado salsa for balanced meals.
