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https://www.bluecircle.foundation/food/brown-basmati

Brown basmati

CARBS

35g

PROTEINS

FATS

Brown basmati rice, while containing fiber and being a whole grain, is still high in carbohydrates and can cause significant blood sugar spikes in individuals with diabetes.

Quantity: 100g

Glycemic Index: 50

Glycemic Load: 16

Fiber: 2g

Key Nutrients: Fiber, Manganese, Magnesium

Health Impact: High carbohydrate content can lead to increased blood sugar levels and require careful management of insulin response and digestion time.

💉 Suggested Bolus

Pre-bolus 15-20 minutes before mealtime to match insulin action with the rise in blood glucose levels.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein, helps moderate blood sugar spikes when paired with low-carb options.
Stir-Fried Vegetables – High in fiber and nutrients, assists in slowing down glucose absorption.

🍽️ Best Paired With (Non Veg)

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

🥄 Smart Substitutes

Cauliflower Rice – Significantly lower in carbs, helps maintain steadier blood glucose levels.
Shirataki Rice – Very low in carbohydrates and calories, aiding in better blood sugar control.
Broccoli Rice – Provides more fiber and fewer carbs than brown basmati, supporting glucose management.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as the body begins to digest the food.
30–60 min: Moderate increase in blood sugar due to the carbohydrate content in brown basmati rice.
2–3 hr: Blood sugar begins to stabilize as insulin has been active in managing glucose levels.

“Many in the low-carb community find that substituting traditional grains with vegetable-based alternatives like cauliflower rice helps in managing post-meal blood sugar spikes more effectively.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Brown basmati

Can I eat brown basmati rice on a low-carb diet?

Brown basmati rice is lower in carbs than white rice but still contains a significant amount. Consider portion control or substituting with a lower-carb alternative.

How does brown basmati rice affect blood sugar compared to white rice?

Brown basmati rice has a slightly lower glycemic index than white rice, leading to a less abrupt rise in blood sugar levels, but it's still important to manage portions.

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