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https://www.bluecircle.foundation/food/brown-rice
brown rice
CARBS
77g
PROTEINS
7g
FATS
2g
Not advisable for a low-carb diabetes approach.
Quantity: 100g
Glycemic Index: 50-87
Glycemic Load: 33
Fiber: 3.5g
Key Nutrients: Manganese, selenium, magnesium
Health Impact: Brown rice has a moderate to high glycemic index, leading to a quicker rise in blood sugar levels. The fiber content helps slow down digestion but may still impact blood glucose levels.
💉 Suggested Bolus
Pair with non-starchy vegetables and lean protein to slow down digestion and minimize blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Choose cauliflower rice instead for a lower impact on blood sugar.
- 30–60 min: Opt for zucchini noodles as a low-carb alternative.
- 2–3 hr: Consider using spaghetti squash in place of brown rice for better blood sugar control.
“Many in the low-carb diabetes community find that replacing brown rice with lower-carb alternatives helps in managing blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consider reducing portion size and pairing with protein and healthy fats.
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