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sona masoori White Rice 100 grams
CARBS
28 grams
PROTEINS
2.7 grams
FATS
0.3 grams
Quantity: 100 grams
Glycemic Index: 72
Glycemic Load: 22
Fiber: 0.4 grams
Key Nutrients: Minimal fats and moderate protein
Health Impact: The 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 if consuming, to manage the rapid increase in blood sugar.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein, helps moderate blood sugar spikes when paired with low-carb options.
- Sauteed Spinach – Low in carbs and high in fiber, aids in overall glycemic control.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein source that helps stabilize blood sugar levels.
- Baked Salmon – Rich in omega-3 fatty acids, supports heart health and blood sugar management.
🥄 Smart Substitutes
- Cauliflower Rice – Significantly lower in carbs, helps maintain stable blood glucose levels.
- Shirataki Rice – Very low in calories and carbohydrates, aids in glucose control.
- Broccoli Rice – Provides fiber and nutrients with fewer carbs than traditional rice.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as digestion has not fully commenced.
- 30–60 min: Rapid increase in blood sugar due to high carbohydrate content.
- 2–3 hr: Gradual decline in blood sugar, potential risk of hypoglycemia if insulin or medications overcompensate.
— BCDF community member
🧠 Lowering Impact Tip
Replace with a lower-carb alternative such as cauliflower rice or mix with high-fiber vegetables to reduce the overall glycemic load of the meal.
🤔 FAQs about sona masoori White Rice 100 grams
Can I eat white rice if I manage portion size?
Even small portions of white rice can cause blood sugar spikes. Consider low-carb substitutes like cauliflower rice.
How can I make a low-carb diet satisfying?
Incorporate a variety of protein and healthy fats to increase satiety and flavor in meals.
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