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Small yellow rice
CARBS
45 grams
PROTEINS
4 grams
FATS
0.5 grams
Quantity: 100 grams
Glycemic Index: High
Glycemic Load: Approximately 23
Fiber: 1 gram
Key Nutrients: Carbohydrates, small amounts of protein
Health Impact: High carbohydrate content can lead to significant blood sugar spikes and requires careful insulin management.
💉 Suggested Bolus
Pre-bolusing or using a dual-wave bolus may help manage blood sugar spikes.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, helping to balance the meal and prevent high blood sugar levels.
- Avocado salad – Rich in healthy fats and fiber, which can help slow the absorption of any carbs and stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Provides a high-quality protein source that does not affect blood glucose levels.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health without impacting blood sugar.
🥄 Smart Substitutes
- Cauliflower rice – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
- Shirataki rice – Made from konjac root, it is virtually carb-free and can help in reducing post-meal glucose 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 the body begins to digest the food.
- 30–60 min: Blood sugar levels may begin to rise depending on individual insulin sensitivity and the amount consumed.
- 2–3 hr: Blood sugar levels may peak and then start to stabilize as insulin responds to the glucose in the bloodstream.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and lean protein to slow digestion and glucose absorption.
🤔 FAQs about Small yellow rice
Can I eat rice if I am managing diabetes with a low-carb diet?
It's best to limit traditional rice due to its high carb content. Consider low-carb substitutes like cauliflower or shirataki rice.
How can I make a low-carb diet satisfying?
Incorporate a variety of protein sources, healthy fats, and low-carb vegetables to keep meals interesting and fulfilling.
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