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long grain rice
CARBS
45 grams
PROTEINS
4 grams
FATS
0.4 grams
Quantity: 100 grams
Glycemic Index: 69
Glycemic Load: 30
Fiber: 0.6 grams
Key Nutrients: Manganese, Selenium, B Vitamins
Health Impact: Rapidly increases blood sugar and requires significant insulin response, potentially leading to longer digestion times and higher postprandial glucose levels.
💉 Suggested Bolus
Pre-bolus insulin 15-20 minutes before mealtime to match the rapid glucose rise.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein, helps moderate blood sugar spikes when paired with low-carb substitutes.
- Stir-Fried Vegetables – High in fiber and nutrients, assists in slowing down glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein source that aids in stabilizing blood sugar levels.
- Pan-Seared Salmon – Rich in omega-3 fatty acids, supports overall cardiovascular health and glucose management.
🥄 Smart Substitutes
- Cauliflower Rice – Significantly lower in carbs, helps maintain stable blood glucose levels.
- Shirataki Rice – Very low in carbohydrates and calories, aids in glucose control.
- Broccoli Rice – Provides more fiber and fewer carbs than traditional rice, supporting better glycemic control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as digestion and absorption are slow.
- 30–60 min: Blood sugar levels begin to rise depending on portion size.
- 2–3 hr: Peak glucose levels are typically observed, followed by a gradual decline.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and lean protein to slow digestion and glucose absorption.
🤔 FAQs about long grain rice
Can eating low-carb alternatives to rice help with weight management?
Yes, low-carb alternatives typically have fewer calories and can help with satiety, which is beneficial for weight management.
How does cauliflower rice compare to regular rice in terms of blood sugar impact?
Cauliflower rice has a much lower glycemic index than regular rice, leading to smaller blood sugar spikes.
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