Per 100g Serving — Diabetes Nutrition Facts

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

Red rice

CARBS

45g

PROTEINS

FATS

Red rice, while containing more nutrients than white rice, is still high in carbohydrates and can cause significant blood sugar spikes, making it less advisable for individuals managing diabetes with a low-carb diet.

Quantity: 100g

Glycemic Index: 55

Glycemic Load: 24

Fiber: 2.5g

Key Nutrients: Magnesium, phosphorus, manganese

Health Impact: High carbohydrate content can lead to significant blood sugar spikes and requires careful management of portion size and insulin response.

💉 Suggested Bolus

Pre-bolusing or using a dual-wave bolus may help manage the slower digestion and absorption rate of the fiber in red rice.

🍽️ 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, aids in slow digestion and reduced glucose absorption.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein source that helps stabilize blood glucose levels.
Pan-seared salmon – High in omega-3 fatty acids, supports overall cardiovascular health and glucose 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 blood sugar management.
Broccoli rice – Low in carbs and high in fiber, supports glycemic control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as digestion and absorption are slow.
30–60 min: Moderate rise in blood sugar, depending on portion size and individual response.
2–3 hr: Gradual decline in blood sugar as it is metabolized, especially if paired with fiber and protein.

“Many in the low-carb community find that substituting traditional grains with vegetable-based alternatives like cauliflower rice helps in managing post-meal blood sugar spikes more effectively.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Red rice

Can red rice be part of a low-carb diet?

Red rice can be included in small portions. However, substituting it with lower-carb alternatives like cauliflower rice is often recommended to better manage blood sugar levels.

Is red rice better than white rice for blood sugar control?

Red rice has a slightly lower glycemic index than white rice, but it's still a carbohydrate-rich food. Opting for lower-carb substitutes is preferable for stricter blood sugar control.

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