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rice, 100gms
CARBS
28g
PROTEINS
2.4g
FATS
0.3g
Quantity: 100g
Glycemic Index: 73
Glycemic Load: 29
Fiber: 0.4g
Key Nutrients: Manganese, magnesium, phosphorus
Health Impact: Rice rapidly increases blood sugar levels, requiring careful insulin management and potentially impacting long-term metabolic control.
💉 Suggested Bolus
Pre-bolus insulin 15-20 minutes before eating to match the rapid rise in blood glucose.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein, helps balance meal's glycemic load.
- Mixed Green Salad – Adds fiber and bulk to the meal without significant carbs.
- Avocado Slices – Healthy fats can slow carbohydrate absorption, aiding in smoother blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein helps moderate blood sugar spikes.
- Baked Salmon – Omega-3 fatty acids and protein support overall metabolic health.
- Beef Steak – Provides satiety and stabilizes blood sugar levels with its high protein content.
🥄 Smart Substitutes
- Cauliflower Rice – Significantly lower in carbs, helps maintain stable blood glucose levels.
- Shirataki Rice – Very low in calories and carbs, aids in blood sugar management.
- Broccoli Rice – Provides fiber and nutrients with fewer carbs than traditional rice.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as digestion and absorption are minimal at this stage.
- 30–60 min: Rapid increase in blood sugar due to high carbohydrate content in rice.
- 2–3 hr: Blood sugar begins to stabilize, but may remain elevated, especially without additional fiber or protein in the meal.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and lean protein to slow glucose absorption.
🤔 FAQs about rice, 100gms
Can I eat rice if I manage my portion size?
While small portions can reduce impact, rice is still high in carbs. Consider substitutes like cauliflower rice for better blood sugar control.
How can I make a low-carb meal with rice?
It's challenging to make rice low-carb due to its inherent properties; better to substitute it with low-carb alternatives.
Is brown rice a better option for diabetics?
Brown rice has slightly more fiber than white rice, but it is still high in carbohydrates and can raise blood sugar levels.
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