Rice
CARBS
28 grams
PROTEINS
2 grams
FATS
0.3 grams
Quantity: 100 grams
Glycemic Index: 64-93
Glycemic Load: 15-30
Fiber: 1 gram
Key Nutrients: Manganese, selenium, magnesium
Health Impact: Rice has a high carb content leading to rapid blood sugar spikes, requiring careful insulin management. Digestion time varies based on type.
💉 Suggested Bolus
Consider pairing with protein and healthy fats to slow down digestion and minimize spikes.
🍽️ Best Paired With (Veg)
- Grilled vegetables – Provides fiber and nutrients without spiking blood sugar levels
- Tofu stir-fry – Low-carb protein source that complements a rice substitute
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein option that pairs well with cauliflower or broccoli rice
- Salmon fillet – Healthy fats and protein to balance a low-carb meal
🥄 Smart Substitutes
- Cauliflower rice – Low in carbs and high in fiber, helping to stabilize blood sugar levels
- Broccoli rice – Provides a low-carb alternative with added nutrients like vitamin C and fiber
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar
- 30–60 min: Gradual rise in blood sugar levels
- 2–3 hr: Blood sugar levels may remain stable
— BCDF community member
🧠 Lowering Impact Tip
Replace with cauliflower rice or konjac rice for a lower-carb alternative.
🤔 FAQs about Rice
Can I still enjoy rice occasionally?
While it's best to limit rice due to its impact on blood sugar, small portions occasionally may be manageable for some individuals. Monitor your blood sugar response and adjust accordingly.
Are there other low-carb grains I can try?
Quinoa, barley, and farro are higher in fiber and lower in carbs compared to white rice, making them better options for some individuals with diabetes.
Have a question about Rice or any other topic related to diabetes?
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