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https://www.bluecircle.foundation/food/flattened-rice
Flattened rice
CARBS
77g
PROTEINS
8g
FATS
1g
Flattened rice, also known as poha, is a high-carbohydrate food that is not advisable for individuals managing diabetes with a low-carb diet due to its potential to cause significant blood glucose spikes.
Quantity: 100g
Glycemic Index: High
Glycemic Load: High
Fiber: 2g
Key Nutrients: Manganese, Iron
Health Impact: Flattened rice has a high carbohydrate content which can lead to rapid increases in blood sugar levels, requiring careful management of insulin response and potentially longer digestion time.
💉 Suggested Bolus
If consuming, consider using a dual-wave or extended bolus to manage the delayed blood sugar rise.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, helping to balance the meal and reduce overall glycemic load.
- Stir-fried vegetables – Adds fiber and nutrients with minimal carbs, aiding in slower digestion and glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Provides a high-quality protein source that helps moderate blood sugar levels.
- Pan-seared salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 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.
- Chopped cabbage – Provides a crunchy texture 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: Blood sugar levels may start to rise depending on the amount and type of carbs consumed.
- 2–3 hr: Blood sugar levels may peak if high-glycemic ingredients were consumed and then gradually begin to stabilize.
“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps in managing blood sugar levels but also improves overall well-being.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
To minimize blood sugar impact, it is recommended to significantly reduce the portion size or substitute flattened rice with a lower-carb alternative such as cauliflower rice.
🤔 FAQs about Flattened rice
Can I eat flattened rice if I am on a low-carb diet?
Flattened rice is higher in carbs and may cause blood sugar spikes. Consider low-carb substitutes like cauliflower rice.
How can I make a low-carb meal with flattened rice?
It's challenging to make flattened rice low-carb, but pairing it with high-protein and high-fiber foods can help mitigate blood sugar spikes.
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