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gi of Flattened rice
CARBS
77g
PROTEINS
7g
FATS
1g
Quantity: 100g
Glycemic Index: 70
Glycemic Load: 56
Fiber: 1.7g
Key Nutrients: Iron, Vitamin B1
Health Impact: Flattened rice has a high glycemic index and load, leading to rapid increases in blood sugar and insulin response, which can be challenging for glucose management in diabetes.
💉 Suggested Bolus
If consuming, consider using a dual-wave or extended bolus to manage the delayed and prolonged blood sugar rise.
🍽️ Best Paired With (Veg)
- Mixed Nuts – Healthy fats in nuts can help slow the absorption of glucose into the bloodstream.
- Avocado Salad – High in fiber and healthy fats, avocados can help maintain blood sugar levels.
- Tofu Stir-Fry – Provides a high-protein, low-carb option that can help stabilize blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Lean protein helps moderate blood sugar levels without adding extra carbs.
- Salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity.
- Beef Stir-Fry – Provides protein and can be paired with low-carb vegetables for a balanced meal.
🥄 Smart Substitutes
- Cauliflower Rice – Offers a similar texture with significantly lower 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: Blood sugar levels may begin to rise depending on the individual's metabolic response to carbs.
- 2–3 hr: Blood sugar levels may start to stabilize as insulin works to normalize glucose levels.
— BCDF community member
🧠 Lowering Impact Tip
To minimize blood sugar impact, it is recommended to combine flattened rice with high-fiber vegetables and healthy fats, or consider alternative lower-carb grains.
🤔 FAQs about gi of Flattened rice
Can I eat flattened rice if I am on a low-carb diet?
Flattened rice is higher in carbs and may not be suitable for a strict low-carb diet. Consider low-carb substitutes like cauliflower rice.
How can I prevent blood sugar spikes after meals?
Incorporate more fiber and protein into your meals, and choose low-glycemic index foods to help manage blood sugar levels effectively.
Are there any quick low-carb snacks?
Yes, options like cheese, nuts, or Greek yogurt are great low-carb snacks that can help keep blood sugar levels stable.
Download the Full Metabolic Intelligence Report (PDF)
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