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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: 68
Glycemic Load: 33
Fiber: 3.5g
Key Nutrients: Manganese, selenium, magnesium
Health Impact: Brown rice has a high carb content leading to a significant increase in blood sugar levels. The insulin response is elevated, and digestion time is prolonged, potentially causing blood sugar spikes.
💉 Suggested Bolus
Consider pairing with fiber-rich vegetables, lean proteins, and healthy fats to slow down digestion and minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- grilled vegetables – fiber-rich and low in carbs to help maintain stable blood sugar
- tofu stir-fry – protein-rich option that won't cause blood sugar spikes
🍽️ Best Paired With (Non Veg)
- grilled chicken breast – lean protein source that complements a low-carb meal
- salmon fillet – omega-3 fatty acids help with insulin sensitivity
🥄 Smart Substitutes
- cauliflower rice – lower in carbs and helps stabilize blood sugar levels
- zucchini noodles – low-carb alternative that won't spike blood sugar
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar
- 30–60 min: Gradual rise in blood sugar levels
- 2–3 hr: Blood sugar levels may remain stable
“Many in the low-carb diabetes community find that replacing high-carb foods like brown rice with lower-carb alternatives has a positive impact on blood sugar control.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Replace with lower-carb alternatives like cauliflower rice or shirataki rice.
🤔 FAQs about brown rice
Can I still enjoy rice if I have diabetes?
Opt for cauliflower rice or zucchini noodles as low-carb alternatives to traditional rice.
How can I prevent blood sugar spikes when eating rice?
Pair rice with protein and fiber-rich vegetables to slow down the absorption of carbs.
