Cooked rice
CARBS
28 grams
PROTEINS
2 grams
FATS
0.3 grams
Quantity: 100 grams
Glycemic Index: 73
Glycemic Load: 22
Fiber: 0.4 grams
Key Nutrients: Manganese, selenium, magnesium
Health Impact: High carb content leading to rapid blood sugar spikes, increased insulin response, and quick digestion.
💉 Suggested Bolus
Consider pairing with fiber-rich vegetables or lean proteins to slow down glucose absorption.
🍽️ Best Paired With (Veg)
- Grilled vegetables – Provides fiber and nutrients without spiking blood sugar levels
- Tofu stir-fry – High in protein and low in carbs, helps with blood sugar control
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source that complements a low-carb meal
- Salmon fillet – Rich in omega-3 fatty acids and low in carbs, supports metabolic health
🥄 Smart Substitutes
- Cauliflower rice – Low in carbs and can help stabilize blood sugar levels
- Broccoli rice – Rich in fiber and nutrients, can be a great low-carb alternative
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carb content
- 30–60 min: Gradual rise in blood sugar levels
- 2–3 hr: Blood sugar levels may still be elevated
— BCDF community member
🧠 Lowering Impact Tip
Replace with cauliflower rice or konjac rice for a lower-carb alternative.
🤔 FAQs about Cooked rice
Can I still enjoy rice occasionally?
It's best to limit rice consumption due to its high carb content, but occasional small portions may be manageable for some individuals. Monitor your blood sugar response to determine what works best for you.
Are there any low-carb rice options available in stores?
Yes, there are cauliflower rice and broccoli rice options available in many grocery stores that can be used as substitutes for traditional rice.
Have a question about Cooked rice or any other topic related to diabetes?
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