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https://www.bluecircle.foundation/food/rice-flour
rice flour
CARBS
80g
PROTEINS
5g
FATS
1g
Rice flour is high in carbohydrates and has a minimal amount of fiber, making it less advisable for individuals managing diabetes through a low-carbohydrate diet.
Quantity: 100g
Glycemic Index: 95
Glycemic Load: 72
Fiber: 2.4g
Key Nutrients: Manganese, Selenium
Health Impact: Rice flour can cause significant blood sugar spikes due to its high carbohydrate content and rapid digestion.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus to manage the rapid increase in blood glucose.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats that can help slow the absorption of glucose into the bloodstream.
- Chia seeds – Rich in fiber and protein, helps to stabilize blood sugar levels post-meal.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein that helps moderate blood sugar spikes.
- Salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity and reduce inflammation.
🥄 Smart Substitutes
- Almond flour – Lower in carbs and higher in fiber, helps manage blood sugar levels better than high-carb alternatives.
- Coconut flour – Has a low glycemic index and is rich in fiber, aiding in slower glucose absorption.
- Flaxseed meal – Very low in carbohydrates and high in omega-3 fatty acids, which can improve insulin sensitivity.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as the body begins to digest the food.
- 30–60 min: A moderate rise in blood sugar could be observed depending on portion size and individual metabolic response.
- 2–3 hr: Blood sugar levels should begin to stabilize if paired with fiber and protein-rich foods.
“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps maintain better blood sugar levels but also improves overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Mix rice flour with almond or coconut flour to reduce the carbohydrate content per serving.
🤔 FAQs about rice flour
Can I use rice flour in a low-carb diet?
Rice flour is high in carbohydrates and can cause blood sugar spikes. Consider lower-carb alternatives like almond or coconut flour.
How can I make low-carb baking more flavorful?
Incorporate spices like cinnamon or vanilla, which can add flavor without adding extra carbohydrates.
