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https://www.bluecircle.foundation/food/brown-rice
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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.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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