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long grain and wild rice
CARBS
35g
PROTEINS
4g
FATS
0.5g
Quantity: 100g
Glycemic Index: 50
Glycemic Load: 18
Fiber: 3g
Key Nutrients: Manganese, Magnesium, Phosphorus
Health Impact: High in carbohydrates, which can cause rapid increases in blood sugar and require careful management of insulin response.
💉 Suggested Bolus
Pre-bolusing or using a dual-wave bolus may help manage the blood sugar rise after eating this rice.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein, helps to slow glucose absorption and stabilize blood sugar levels.
- Stir-Fried Vegetables – High in fiber and nutrients, assists in slowing down the digestion of carbohydrates.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein source that helps moderate blood sugar spikes.
- Baked Salmon – Rich in omega-3 fatty acids, supports overall cardiovascular health and glucose metabolism.
🥄 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 more fiber and fewer carbs than traditional rice, supporting better glycemic control.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as the body begins to digest the food.
- 30–60 min: Blood sugar levels may begin to rise depending on individual insulin sensitivity and portion size.
- 2–3 hr: Blood sugar levels may peak and then start to stabilize as insulin responds to the glucose in the bloodstream.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow digestion and glucose absorption.
🤔 FAQs about long grain and wild rice
Can I eat long grain and wild rice if I am on a low-carb diet?
It's best to limit or avoid long grain and wild rice on a low-carb diet due to its higher carb content. Consider low-carb substitutes like cauliflower rice.
How does long grain and wild rice affect blood sugar compared to white rice?
Long grain and wild rice typically causes a slightly lower blood sugar rise than white rice due to its higher fiber content, but it's still higher in carbs than ideal for a low-carb diet.
Download the Full Metabolic Intelligence Report (PDF)
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