Download the Full Metabolic Intelligence Report (PDF)
Navara rice
CARBS
77 g
PROTEINS
7 g
FATS
1 g
Quantity: 100 g
Glycemic Index: 50-58
Glycemic Load: 38-45
Fiber: 2 g
Key Nutrients: Magnesium, phosphorus, manganese
Health Impact: High carbohydrate content can lead to significant blood sugar spikes and requires careful management of insulin response and digestion time.
💉 Suggested Bolus
Pre-bolusing or using a dual-wave bolus may help manage blood sugar levels after consuming.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein, helps moderate blood sugar spikes when paired with low-carb options.
- Avocado Salad – Rich in healthy fats and fiber, slows digestion and glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein source that aids in steady glucose levels.
- Baked Salmon – High in omega-3 fatty acids, supports overall metabolic health.
🥄 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 with fewer carbs than traditional rice.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as digestion and absorption are just beginning.
- 30–60 min: Moderate rise in blood sugar, depending on portion size and individual metabolic response.
- 2–3 hr: Blood sugar begins to stabilize as insulin responds and glucose is utilized or stored.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Navara rice
Can I eat Navara rice if I am on a strict low-carb diet?
Navara rice, while nutritious, is still a source of carbohydrates. Consider portion control or substituting with a lower-carb alternative like cauliflower rice.
How does Navara rice affect my blood sugar compared to white rice?
Navara rice may have a slightly lower impact on blood sugar than white rice due to its fiber content, but it's still a carbohydrate-rich food and should be consumed cautiously.
Download the Full Metabolic Intelligence Report (PDF)
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