Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/brown-rice-poha

Brown rice poha

CARBS

77g

PROTEINS

FATS

Brown rice poha is a flattened brown rice dish, which, despite being slightly better than white rice poha due to its higher fiber content, is still high in carbohydrates and can cause significant blood sugar spikes, making it less advisable for individuals managing diabetes with a low-carb diet.

Quantity: 100g

Glycemic Index: 70

Glycemic Load: 44

Fiber: 4g

Key Nutrients: Fiber, manganese, magnesium

Health Impact: High carbohydrate content and moderate glycemic index can lead to rapid increases in blood sugar and require significant insulin response, which may not be ideal for glycemic control in diabetes.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus if on insulin therapy to manage the anticipated blood sugar rise.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein, helps balance meal glycemic load.
Avocado Salad – Healthy fats and fiber aid in slower digestion and glucose absorption.
Spinach and Mushroom Stir-Fry – Low in carbs and high in fiber, supports blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein helps moderate blood sugar spikes.
Baked Salmon – Omega-3 fatty acids improve insulin sensitivity.
Beef Stir-Fry with Vegetables – Protein and fiber-rich meal for better glucose management.

🥄 Smart Substitutes

Cauliflower Rice – Significantly lower in carbs, helps maintain stable blood glucose levels.
Shirataki Rice – Very low in calories and carbs, aids in glucose control.
Broccoli Rice – Provides essential nutrients and fiber with fewer carbs than traditional grains.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact as the body begins to digest the food.
30–60 min: Moderate rise in blood sugar, depending on portion size and individual response.
2–3 hr: Blood sugar begins to stabilize as the digestion process continues.

“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps in managing diabetes but also improves overall health.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats or proteins to slow glucose absorption.

🤔 FAQs about Brown rice poha

Can brown rice poha be a part of a low-carb diet?

Brown rice poha is lower in carbs than white rice but still higher than many other low-carb alternatives. Consider portion control or substituting with cauliflower or shirataki rice.

How can I prevent blood sugar spikes after meals?

Incorporate more fiber and protein into your meals, eat smaller portions, and choose low-glycemic index foods.

Is it necessary to completely avoid grains in a low-carb diet?

Not necessarily, but choosing lower-carb, whole grain options and controlling portion sizes is crucial for managing blood sugar levels effectively.

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