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Rice integral
CARBS
77.7g
PROTEINS
7.5g
FATS
2.7g
Quantity: 100g
Glycemic Index: 50
Glycemic Load: 16
Fiber: 3.5g
Key Nutrients: Fiber, magnesium, phosphorus
Health Impact: High carbohydrate content can lead to significant blood sugar spikes and requires careful management of insulin response and digestion time.
💉 Suggested Bolus
Pre-bolusing or using a dual-wave bolus may help manage the slower digestion and absorption rate of the fiber.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein and low in carbs, complementing the low-carb rice substitutes.
- Sauteed Spinach – Rich in iron and vitamins with minimal carbs, supporting overall health without raising blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Provides high-quality protein that helps to moderate blood glucose levels.
- Baked Salmon – Rich in omega-3 fatty acids and low in carbs, promoting heart health and stable blood sugar.
🥄 Smart Substitutes
- Cauliflower Rice – Offers a low-carb alternative that can help maintain stable blood glucose levels.
- Shirataki Rice – Very low in carbohydrates and calories, helping to prevent blood sugar spikes.
- Broccoli Rice – Provides essential nutrients and fiber with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as low-carb substitutes digest slowly.
- 30–60 min: Stable blood sugar due to slow digestion and low carbohydrate content.
- 2–3 hr: Continued stable blood glucose levels, avoiding the typical spike seen with high-carb foods.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and lean protein to slow digestion and glucose absorption.
🤔 FAQs about Rice integral
Can I eat rice if I have diabetes?
It's advisable to limit traditional rice due to its high carb content. Consider low-carb substitutes like cauliflower rice.
How do low-carb diets benefit those with diabetes?
Low-carb diets can help stabilize blood sugar levels, reduce medication needs, and lower the risk of diabetes complications.
Download the Full Metabolic Intelligence Report (PDF)
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