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https://www.bluecircle.foundation/food/semi-brown-rice
Semi brown rice
CARBS
38 grams
PROTEINS
4 grams
FATS
1 gram
Semi brown rice, while slightly better than white rice, still contains a significant amount of carbohydrates that can cause blood sugar spikes in individuals with diabetes.
Quantity: 100 grams
Glycemic Index: 68
Glycemic Load: 24
Fiber: 2 grams
Key Nutrients: Manganese, Selenium, Magnesium
Health Impact: Semi brown rice has a moderate to high glycemic index and load, leading to potential significant blood sugar spikes and increased insulin demand.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed glucose response.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein, helps moderate blood sugar spikes when paired with low-carb options.
- Avocado salad – Rich in healthy fats and fiber, slows carbohydrate absorption and minimizes spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source that helps stabilize blood sugar levels.
- Baked salmon – Provides omega-3 fatty acids and protein, supporting overall metabolic health.
🥄 Smart Substitutes
- Cauliflower rice – Significantly lower in carbs, helps in better blood sugar control.
- Shirataki rice – Very low in carbohydrates and calories, aids in maintaining stable glucose levels.
- Broccoli rice – Provides more fiber and fewer carbs than semi brown rice, supporting glucose management.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as digestion and absorption are slow.
- 30–60 min: Moderate rise in blood sugar depending on portion size and individual insulin sensitivity.
- 2–3 hr: Blood sugar begins to stabilize as the body continues to digest and absorb the carbohydrates.
“Many in the low-carb diabetes community find that replacing even semi brown rice with lower-carb alternatives like cauliflower rice helps maintain tighter glucose control and reduces the need for post-meal insulin corrections.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and lean protein to slow glucose absorption.
🤔 FAQs about Semi brown rice
Can semi brown rice be part of a low-carb diet?
While semi brown rice has fewer carbs than white rice, it's still relatively high in carbs. Consider lower-carb substitutes for better blood sugar management.
How does semi brown rice affect blood sugar compared to white rice?
Semi brown rice causes a slightly slower and lower rise in blood sugar than white rice due to its higher fiber content, but it's still significant for those strictly managing carb intake.
