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https://www.bluecircle.foundation/food/jasmine-rice

Jasmine rice

CARBS

45g

PROTEINS

FATS

0.4g

Jasmine rice is a high-carbohydrate food that is not advisable for individuals managing diabetes with a low-carb diet.

Quantity: 100g

Glycemic Index: 68-80

Glycemic Load: 22-29

Fiber: 0.6g

Key Nutrients: Manganese, selenium, B vitamins

Health Impact: High carbohydrate content can lead to significant blood sugar spikes and requires careful insulin management.

💉 Suggested Bolus

Pre-bolus insulin 15-20 minutes before eating to match the rapid glucose rise.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein, helps slow down glucose absorption.
Avocado Salad – Rich in healthy fats and fiber, aids in blood sugar control.
Zucchini Noodles – Low in carbs, provides a satisfying texture without spiking glucose levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein source that helps moderate blood sugar levels.
Baked Salmon – Rich in omega-3 fatty acids, supports overall metabolic health.
Beef Stir-Fry with Vegetables – Provides protein and fiber, minimizes blood sugar spikes.

🥄 Smart Substitutes

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

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as digestion has not significantly progressed.
30–60 min: Blood sugar levels may begin to rise depending on individual metabolic response.
2–3 hr: Blood sugar levels may stabilize if paired with fiber and protein-rich foods.

“Many in the low-carb community find that replacing high-carb staples with vegetable-based alternatives not only helps manage blood sugar but also enhances overall dietary satisfaction without feeling deprived.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and lean protein to slow glucose absorption.

🤔 FAQs about Jasmine rice

Can I eat jasmine rice if I am managing my diabetes with a low-carb diet?

It's best to avoid jasmine rice due to its high carb content. Consider low-carb substitutes like cauliflower rice.

How can I make cauliflower rice more flavorful?

Enhance cauliflower rice by sautéing it with garlic, herbs, and a touch of olive oil.

Is there a rice that does not affect blood sugar?

All rice varieties impact blood sugar to some extent, but substituting traditional rice with low-carb alternatives like shirataki rice can minimize this effect.

Have a question about Jasmine rice or any other topic related to diabetes?

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