brown rice khichu
CARBS
High
PROTEINS
Moderate
FATS
Low
Quantity: 100 grams
Glycemic Index: High
Glycemic Load: High
Fiber: Moderate
Key Nutrients: Fiber, B-vitamins
Health Impact: Can cause significant blood sugar spikes due to high carbohydrate content and relatively quick digestion.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if insulin-dependent.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein and low in carbs, helping to balance the meal and reduce overall glycemic load.
- Avocado Salad – Rich in healthy fats and fiber, avocados can help slow the absorption of carbohydrates.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Provides a high-quality protein source that helps to moderate blood sugar levels after meals.
- Baked Salmon – Omega-3 fatty acids in salmon improve cardiovascular health without impacting blood sugar levels.
🥄 Smart Substitutes
- Cauliflower Rice – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
- Shirataki Rice – Made from konjac root, it is virtually carb-free and can help in reducing post-meal glucose spikes.
- Broccoli Rice – Provides essential nutrients and fiber with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as the body begins to digest the food.
- 30–60 min: A moderate rise in blood sugar could occur, depending on the portion size and individual insulin sensitivity.
- 2–3 hr: Blood sugar levels should begin to stabilize if appropriate low-carb substitutions are made.
— BCDF community member
🧠 Lowering Impact Tip
Incorporate healthy fats or proteins to slow the absorption of glucose.
🤔 FAQs about brown rice khichu
Can I eat brown rice khichu if I am on a strict low-carb diet?
Brown rice khichu is higher in carbs. Consider substituting it with cauliflower or shirataki rice for a similar texture but fewer carbs.
How can I prevent blood sugar spikes after meals?
Incorporate more fiber and protein into your meals, which can help slow the absorption of glucose into your bloodstream.
Is it necessary to completely avoid rice if I have diabetes?
Not necessarily, but choosing lower-carb alternatives or significantly reducing portion sizes can help manage blood sugar levels more effectively.
Have a question about brown rice khichu or any other topic related to diabetes?
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