Per 100g Serving — Diabetes Nutrition Facts

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

Matta rice

CARBS

45g

PROTEINS

FATS

0.5g

Matta rice, also known as Kerala red rice, is a variety of rice that is not advisable for individuals managing diabetes due to its high carbohydrate content which can lead to significant blood sugar spikes.

Quantity: 100g

Glycemic Index: 55

Glycemic Load: 22

Fiber: 2.8g

Key Nutrients: Manganese, magnesium

Health Impact: High carbohydrate content can cause rapid increases in blood sugar and may require significant insulin response, potentially leading to longer digestion time and higher postprandial glucose levels.

💉 Suggested Bolus

Pre-bolusing or using a dual-wave bolus may help manage the blood sugar rise after consuming this rice.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein, helps moderate blood sugar spikes when paired with low-carb options.
Sauteed Spinach – Low in carbs and high in fiber, aids in overall blood sugar management.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein source that helps stabilize blood sugar levels.
Baked Salmon – Rich in omega-3 fatty acids and protein, supports heart health and blood sugar control.

🥄 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 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 and absorption are slow.
30–60 min: Gradual increase in blood sugar depending on portion size and individual metabolic response.
2–3 hr: Blood sugar begins to stabilize as the body processes the carbohydrates.

“Many in the low-carb community find that replacing high-carb staples like rice with vegetable-based alternatives not only helps in managing blood sugar but also enhances overall dietary nutrition.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats to slow digestion and glucose absorption.

🤔 FAQs about Matta rice

Can I eat matta rice if I am on a low-carb diet?

Matta rice, being a whole grain, is lower in carbs than white rice but still significant. Consider portion control or substituting with a lower-carb alternative.

How does matta rice affect my diabetes?

Matta rice can cause blood sugar levels to rise due to its carbohydrate content. Monitoring portion size or choosing alternatives like cauliflower rice might be better for blood sugar control.

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