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Brown Rice 200 gms
CARBS
45 grams
PROTEINS
5 grams
FATS
1.5 grams
Quantity: 200 grams
Glycemic Index: 50
Glycemic Load: 22
Fiber: 3.5 grams
Key Nutrients: Manganese, selenium, magnesium
Health Impact: High carbohydrate content can lead to increased blood sugar levels and require careful management of insulin dosing.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus to manage the slower digestion and prolonged glucose release.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein, helps moderate blood sugar spikes when paired with low-carb options.
- Avocado Salad – Rich in healthy fats and fiber, slows down carbohydrate absorption and glucose spikes.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein source that aids in stabilizing blood glucose levels.
- Baked Salmon – Provides omega-3 fatty acids and protein, supporting overall metabolic health.
🥄 Smart Substitutes
- Cauliflower Rice – Significantly lower in carbs, helps maintain steadier blood glucose levels.
- Shirataki Rice – Very low in carbohydrates and calories, aids in glucose control.
- Broccoli Rice – Lower in carbs and provides additional fiber, which can help slow glucose absorption.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: Blood sugar levels may begin to rise depending on individual insulin sensitivity and glycemic response.
- 2–3 hr: Blood sugar levels may peak and start to gradually decline as insulin processes the glucose.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and lean protein to slow digestion and reduce the blood sugar spike.
🤔 FAQs about Brown Rice 200 gms
Can I eat brown rice if I am managing my diabetes with a low-carb diet?
It's advisable to limit brown rice as it is relatively high in carbs. Consider low-carb substitutes like cauliflower rice.
How can I prevent blood sugar spikes after meals?
Incorporate more fiber and protein into your meals, and choose low-glycemic index foods to slow down glucose absorption.
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