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Brown rice flour
CARBS
76.0g
PROTEINS
7.2g
FATS
2.8g
Quantity: 100g
Glycemic Index: 62
Glycemic Load: 45.9
Fiber: 4.6g
Key Nutrients: Magnesium, phosphorus, manganese
Health Impact: High carbohydrate content can cause rapid increases in blood sugar and may require significant insulin management.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus to manage the delayed digestion and absorption.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats that can help slow the absorption of glucose into the bloodstream.
- Chia seeds – Rich in fiber and omega-3 fatty acids, helping to stabilize blood sugar levels post-meal.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein that helps moderate blood sugar spikes.
- Salmon – Rich in omega-3 fatty acids and protein, supporting overall metabolic health and blood sugar control.
🥄 Smart Substitutes
- Almond flour – Lower in carbohydrates and higher in fat, which can help maintain more stable blood glucose levels.
- Coconut flour – Has a lower glycemic index and is rich in fiber, aiding in slower glucose absorption.
- Flaxseed meal – Very low in carbs and high in omega-3 fatty acids, which can improve insulin sensitivity.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: A moderate rise in blood sugar could occur, depending on portion size and individual response.
- 2–3 hr: Blood sugar levels may begin to stabilize if paired with fiber and healthy fats.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber and high-protein foods to slow digestion and glucose absorption.
🤔 FAQs about Brown rice flour
Can brown rice flour be part of a low-carb diet?
Brown rice flour can be higher in carbs; consider lower-carb alternatives like almond or coconut flour for better blood sugar management.
How does fiber affect blood sugar when using flours like brown rice flour?
Fiber can help slow the absorption of sugar into the bloodstream, but brown rice flour might still raise blood sugar levels more than lower-carb alternatives.
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