Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/rice-noodles

Rice noodles

CARBS

44g

PROTEINS

0.1g

FATS

0.2g

Rice noodles are high in carbohydrates and low in fiber, making them less advisable for individuals managing diabetes through a low-carb diet.

Quantity: 100g

Glycemic Index: 61

Glycemic Load: 28

Fiber: 1.8g

Key Nutrients: Minimal

Health Impact: Rice noodles can lead to rapid increases in blood sugar due to their high carb content and low fiber, necessitating careful management of portion size and meal composition.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the rapid glucose rise.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein and low in carbs, helping to balance the meal's macronutrient profile.
Stir-fried tempeh – Provides a low-carb protein source that can help mitigate any potential blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein helps slow digestion and can prevent rapid glucose increases.
Pan-seared salmon – Rich in omega-3 fatty acids and low in carbs, supporting overall health and blood sugar control.

🥄 Smart Substitutes

Shirataki noodles – Contain almost zero carbs and can help maintain stable blood glucose levels.
Zucchini noodles (zoodles) – Low in carbs and provide additional fiber which can help in glucose management.
Spaghetti squash – Offers a low-carb alternative with a similar texture to noodles while also providing nutrients like vitamins A and C.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact as the body begins to digest the food.
30–60 min: A significant spike in blood glucose could occur with traditional rice noodles due to high carb content.
2–3 hr: Blood sugar levels may begin to stabilize if insulin or other medications are used, or remain high without intervention.

“Many in the low-carb diabetes community find that completely avoiding traditional high-carb foods like rice noodles and opting for alternatives such as shirataki or zucchini noodles provides better control over their blood sugar levels and overall health.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and lean protein to slow digestion and reduce blood sugar spikes.

🤔 FAQs about Rice noodles

Can I eat rice noodles if I manage my portion size?

Even small portions of rice noodles can cause blood sugar spikes due to their high carb content. Consider substituting with a lower-carb option.

Are there any sauces I can use with low-carb noodle substitutes that won't raise my blood sugar?

Yes, opt for sauces that are low in sugar and carbohydrates, such as homemade pesto or a light olive oil and vinegar dressing.

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