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https://www.bluecircle.foundation/food/rice-100-grams
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Rice 100 grams
CARBS
28.2 grams
PROTEINS
2.7 grams
FATS
0.6 grams
Not advisable for a low-carb diabetes approach.
Quantity: 100 grams
Glycemic Index: 64-93
Glycemic Load: 29-42
Fiber: 0.4 grams
Key Nutrients: Contains mainly carbohydrates.
Health Impact: Rice can lead to significant blood sugar spikes due to its high carbohydrate content, resulting in a rapid insulin response and quick digestion.
💉 Suggested Bolus
Consider pairing with protein and healthy fats to slow down digestion and minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- Grilled vegetables – Provides fiber and nutrients without spiking blood sugar
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source that complements a low-carb meal
🥄 Smart Substitutes
- Cauliflower rice – Low-carb alternative that helps stabilize blood sugar levels
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carb content
- 30–60 min: Blood sugar levels remain stable
- 2–3 hr: No significant rise in blood sugar levels
“Many in the low-carb diabetes community find that replacing rice with cauliflower rice has been a game-changer in managing blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Replace with lower-carb alternatives like cauliflower rice or konjac rice.
🤔 FAQs about Rice 100 grams
Can I still enjoy rice if I have diabetes?
It's best to opt for low-carb alternatives like cauliflower rice to keep blood sugar levels stable.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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