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

Plain rice

CARBS

45 grams

PROTEINS

4 grams

FATS

0.4 grams

Plain rice is high in carbohydrates and has a minimal amount of fiber, making it less advisable for individuals managing diabetes through a low-carbohydrate diet.

Quantity: 100 grams

Glycemic Index: 73

Glycemic Load: 30

Fiber: 0.6 grams

Key Nutrients: Manganese, magnesium, phosphorus

Health Impact: Rapid digestion and high glycemic index can lead to significant blood sugar spikes and increased insulin demand.

💉 Suggested Bolus

Pre-bolusing or using a dual-wave bolus if on insulin therapy to manage the rapid increase in blood sugar.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein and low in carbs, helping to balance the meal and reduce overall glycemic load.
Avocado Salad – Rich in healthy fats and fiber, which can help slow the absorption of any carbs consumed and stabilize blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Provides a high-quality protein source that helps to moderate blood sugar rises when paired with lower-carb options.
Baked Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar control.

🥄 Smart Substitutes

Cauliflower Rice – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
Shirataki Rice – Made from konjac root, it is virtually carb-free and can help in reducing post-meal glucose spikes.
Broccoli Rice – Provides essential nutrients and fiber with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact as the body begins to digest the food.
30–60 min: Blood sugar levels may spike significantly due to the high carb content of plain rice.
2–3 hr: Blood sugar may begin to stabilize if insulin or other medications are used, or may remain elevated without intervention.

“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 levels but also enhances overall dietary nutrition.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and lean protein to slow glucose absorption.

🤔 FAQs about Plain rice

Can eating plain rice increase my blood sugar?

Yes, plain rice is high in carbohydrates and can cause significant blood sugar spikes, especially in individuals with diabetes.

Are there any rice varieties that are better for blood sugar control?

While some varieties like brown rice may have slightly more fiber, they are still high in carbs. Low-carb substitutes like cauliflower rice are generally better for blood sugar control.

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