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brown rice, 100gms
CARBS
23g
PROTEINS
2.6g
FATS
0.9g
Quantity: 100g
Glycemic Index: 68
Glycemic Load: 16
Fiber: 1.8g
Key Nutrients: Magnesium, phosphorus, selenium, thiamine, niacin
Health Impact: Can lead to elevated blood glucose levels due to high carb content, necessitating careful management of portion size and meal timing.
💉 Suggested Bolus
Pre-bolus insulin 15-20 minutes before mealtime to match the slower digestion of fiber.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein, helps moderate blood sugar spikes when paired with low-carb options.
- Mixed Green Salad – High in fiber, assists in slowing glucose absorption.
- Avocado – Healthy fats can help to stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein aids in maintaining stable blood glucose levels.
- Baked Salmon – Omega-3 fatty acids and protein support overall metabolic health.
- Beef Steak – Protein-rich, supports satiety and blood sugar control.
🥄 Smart Substitutes
- Cauliflower Rice – Significantly lower in carbs, helps maintain steadier blood glucose levels.
- Shirataki Rice – Very low in carbohydrates and calories, aids in better glucose control.
- Broccoli Rice – Provides more fiber and fewer carbs than brown rice, supporting glucose stability.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: Moderate rise in blood sugar, depending on individual insulin sensitivity and portion size.
- 2–3 hr: Gradual return to baseline or sustained elevation, depending on concurrent foods and individual metabolic response.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and lean protein to slow glucose absorption.
🤔 FAQs about brown rice, 100gms
Can I eat brown rice on a low-carb diet?
Brown rice is higher in carbs; consider lower-carb substitutes like cauliflower rice for better blood sugar management.
How does brown rice affect blood sugar compared to white rice?
Brown rice has a slightly lower glycemic index than white rice, but it can still raise blood sugar levels and may not be ideal for a strict low-carb diet.
What are the best ways to prepare low-carb rice substitutes?
Steaming or sautéing these substitutes with healthy fats and seasonings can enhance flavor without adding extra carbs.
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