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https://www.bluecircle.foundation/food/rice-crackers
Download the Full Metabolic Intelligence Report (PDF)
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rice crackers
CARBS
80g
PROTEINS
8g
FATS
2g
Rice crackers are high in carbohydrates and low in fiber, making them less advisable for individuals managing diabetes with a low-carb diet.
Quantity: 100g
Glycemic Index: 91
Glycemic Load: 72
Fiber: 1g
Key Nutrients: Minimal
Health Impact: Rice crackers can lead to rapid increases in blood sugar due to their high glycemic index and load, minimal fiber, and high carbohydrate content.
💉 Suggested Bolus
Consider a dual-wave or extended bolus to manage the rapid rise in blood sugar.
🍽️ Best Paired With (Veg)
- Avocado salad – High in healthy fats and fiber, which can help slow digestion and prevent blood sugar spikes.
- Zucchini noodles with pesto – Low in carbohydrates and high in nutrients, offering a stable energy release.
🍽️ Best Paired With (Non Veg)
- Grilled chicken with steamed vegetables – Provides a balanced meal with protein and fiber to help manage blood sugar levels effectively.
- Salmon with asparagus – Rich in omega-3 fatty acids and fiber, supporting overall blood sugar control.
🥄 Smart Substitutes
- Almond flour crackers – Lower in carbs and higher in healthy fats, which can help manage blood sugar levels.
- Cheese crisps – Virtually no carbs and provide a good source of protein and fat, aiding in slower blood sugar rise.
- Flaxseed crackers – Rich in omega-3 fatty acids and fiber, helping to stabilize blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes digest slower.
- 30–60 min: Gradual blood sugar rise, depending on the amount and type of low-carb substitute consumed.
- 2–3 hr: Blood sugar levels begin to stabilize due to the high fiber and protein content in the substitutes.
“Many in the low-carb community find that replacing high-carb snacks with nutrient-dense, lower-carb alternatives helps maintain more consistent blood sugar levels, reducing the risk of spikes and crashes.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with a high-protein or high-fiber food to slow glucose absorption.
🤔 FAQs about rice crackers
Can eating low-carb snacks like almond flour crackers help manage diabetes?
Yes, low-carb snacks can help manage diabetes by minimizing blood sugar spikes and providing sustained energy.
Are cheese crisps a good snack for diabetics?
Cheese crisps are an excellent snack for diabetics as they contain little to no carbs and can help maintain stable blood sugar levels.
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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