Download the Full Metabolic Intelligence Report (PDF)
Poongar rice
CARBS
77 g
PROTEINS
7 g
FATS
0.6 g
Quantity: 100 g
Glycemic Index: 70
Glycemic Load: 53
Fiber: 1 g
Key Nutrients: Manganese, Magnesium
Health Impact: High carbohydrate content can lead to significant blood sugar spikes and requires careful management in diabetic diets.
💉 Suggested Bolus
Pre-bolusing or using a dual-wave bolus may help manage blood sugar spikes.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein, helps balance meal glycemic load.
- Mixed Green Salad with Avocado – High in fiber and healthy fats, slows carbohydrate absorption.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein source that helps moderate blood sugar spikes.
- Pan-Seared Salmon – Rich 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 the body begins to digest the food.
- 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 to glucose in the bloodstream.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow digestion and glucose absorption.
🤔 FAQs about Poongar rice
Can I eat Poongar rice if I am on a strict low-carb diet?
Poongar rice, like other rice varieties, is higher in carbs. Consider portion control or substituting with a lower-carb alternative.
How can I make a low-carb meal with rice?
Mix a small portion of rice with larger portions of low-carb vegetables and a protein source to balance the meal.
Download the Full Metabolic Intelligence Report (PDF)
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