Support Blue Circle Diabetes Foundation
Low glycemic index rice
CARBS
38 grams
PROTEINS
4 grams
FATS
0.5 grams
Quantity: 100 grams
Glycemic Index: 50
Glycemic Load: 19
Fiber: 1.8 grams
Key Nutrients: Manganese, magnesium, phosphorus
Health Impact: While lower than standard rice, the carbohydrate content can still lead to significant blood sugar spikes, particularly in large portions. The insulin response may be moderated compared to higher GI foods, but caution is advised.
💉 Suggested Bolus
Consider a dual-wave or extended bolus to manage the slower release of glucose.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein, helps balance the meal's macronutrient profile and reduce overall glycemic load.
- Stir-fried Vegetables – Adds fiber and nutrients with minimal impact on blood sugar levels.
- Avocado Salad – Healthy fats in avocado can help slow digestion and absorption of carbohydrates.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein source that helps moderate blood sugar levels post-meal.
- Pan-Seared Salmon – Rich in omega-3 fatty acids, supports cardiovascular health important for diabetes management.
- Beef Stir-Fry – Provides high-quality protein and can be made with low-carb vegetables for a balanced dish.
🥄 Smart Substitutes
- Cauliflower Rice – Significantly lower in carbs, helps maintain steadier blood glucose levels.
- Shirataki Rice – Made from konjac root, almost zero carbs and minimal impact on blood sugar.
- Broccoli Rice – Provides more fiber and fewer carbs than traditional rice, supporting better glycemic control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low GI rice absorbs slowly.
- 30–60 min: Gradual rise in blood sugar, much slower than high GI alternatives.
- 2–3 hr: Blood sugar begins to stabilize, preventing sharp drops often seen after high carb meals.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow digestion and glucose absorption.
🤔 FAQs about Low glycemic index rice
Can low GI rice be a part of a ketogenic diet?
Low GI rice still contains carbs, so it's typically not suitable for a strict ketogenic diet which requires very low carb intake.
How does low GI rice affect diabetes management?
Low GI rice causes a slower and lower rise in blood glucose compared to high GI rice, aiding in more stable blood sugar management.
Is it okay to eat low GI rice every day?
While better than high GI alternatives, daily consumption should still be moderated depending on individual carb tolerance and overall diet plan.
Support Blue Circle Diabetes Foundation
From the blog
Empowering the diabetes community with expert insights, support, and resources.