Standard Serving — Diabetes Nutrition Facts

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

Mexican rice

CARBS

45 grams

PROTEINS

4 grams

FATS

5 grams

Mexican rice, primarily composed of white rice and various seasonings, is not advisable for individuals managing diabetes due to its high carbohydrate content which can lead to significant blood glucose spikes.

Quantity: 1 cup (approximately 150 grams)

Glycemic Index: High

Glycemic Load: Approximately 30

Fiber: 1 gram

Key Nutrients: Vitamin C, Vitamin A, Iron

Health Impact: High carbohydrate content can cause rapid increases in blood sugar levels, necessitating careful insulin management and potentially prolonging digestion time.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed digestion and absorption of carbohydrates.

🍽️ Best Paired With (Veg)

Grilled zucchini – Low in carbs and provides a satisfying texture and flavor to complement the meal.
Avocado salad – Rich in healthy fats and fiber, helps to slow digestion and stabilize blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken – High in protein, supports blood sugar control by promoting satiety and reducing carb impact.
Beef fajitas – Protein-rich and low in carbs, helps maintain stable glucose levels when paired with low-carb rice alternatives.

🥄 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 when consuming low-carb substitutes like cauliflower rice.
30–60 min: Stable blood sugar levels due to the minimal carbohydrate content in the substitutes.
2–3 hr: Continued stable blood glucose levels, avoiding the typical spike seen with high-carb foods like traditional Mexican rice.

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

🧠 Lowering Impact Tip

Substitute white rice with cauliflower rice to significantly reduce carbohydrate content and glycemic impact.

🤔 FAQs about Mexican rice

Can I eat traditional Mexican rice if I manage portion size?

Even small portions of high-carb foods like traditional Mexican rice can cause blood sugar spikes. It's better to opt for low-carb substitutes.

How can I make cauliflower rice more flavorful?

Enhance cauliflower rice by sautéing it with herbs, spices, and a bit of healthy fat like olive oil or avocado oil.

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