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rice flour whole
CARBS
80g
PROTEINS
6g
FATS
1g
Quantity: 100g
Glycemic Index: 95
Glycemic Load: 72
Fiber: 2.4g
Key Nutrients: Manganese, Selenium
Health Impact: High carbohydrate content and high glycemic index can lead to significant blood sugar spikes and require careful insulin management.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus to manage the rapid glucose release.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein, helps in slow digestion and stabilizing blood sugar levels.
- Avocado salad – Rich in healthy fats and fiber, aids in slow absorption of carbohydrates.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High protein content helps moderate blood sugar rises.
- Baked salmon – Omega-3 fatty acids improve insulin sensitivity and control blood sugar levels.
🥄 Smart Substitutes
- Almond flour – Lower in carbs and higher in fiber, helps in managing blood sugar levels.
- Coconut flour – Low in carbs and high in fiber, aids in maintaining stable glucose levels.
- Flaxseed meal – Very low in carbohydrates and high in omega-3 fatty acids, beneficial for blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes do not spike blood glucose rapidly.
- 30–60 min: Stable blood sugar due to slow digestion and absorption of nutrients.
- 2–3 hr: Continued stable blood glucose levels, preventing late postprandial spikes.
— BCDF community member
🧠 Lowering Impact Tip
Mix with almond or coconut flour to reduce the carbohydrate content per serving.
🤔 FAQs about rice flour whole
Can I use rice flour if I am on a low-carb diet?
Rice flour is high in carbohydrates. Consider using almond, coconut, or flaxseed meal as lower-carb alternatives.
How do low-carb flours affect blood sugar compared to traditional flours?
Low-carb flours like almond and coconut flour have a minimal impact on blood sugar levels due to their lower carbohydrate content and higher fiber.
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