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https://www.bluecircle.foundation/food/sona-masuri-rice
Sona masuri rice
CARBS
35g
PROTEINS
2.7g
FATS
0.3g
Sona masuri rice is a type of Indian white rice, known for its medium grains and slightly fluffy texture after cooking. From a low-carb diabetes management perspective, this food is not advisable as it is high in carbohydrates and can lead to significant blood glucose spikes.
Quantity: 100g
Glycemic Index: 72
Glycemic Load: 22
Fiber: 0.4g
Key Nutrients: Manganese, magnesium
Health Impact: High carbohydrate content and high glycemic index can lead to rapid increases in blood sugar and insulin levels, which may be challenging to manage for individuals with diabetes.
💉 Suggested Bolus
If consuming, consider using a dual-wave or extended bolus to manage the delayed blood sugar rise.
🍽️ 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 slower digestion and glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein source that helps stabilize blood sugar levels.
- Pan-Seared Salmon – Rich in omega-3 fatty acids, supports overall cardiovascular health and glucose 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 more fiber and fewer carbs than traditional rice, supporting better glycemic control.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as the body begins to digest the food.
- 30–60 min: Blood sugar levels may begin to rise depending on individual insulin sensitivity and portion size.
- 2–3 hr: Blood sugar levels may peak and start to decline as insulin processes the glucose.
“Many in the low-carb community find that replacing high-carb staples like rice with vegetable-based alternatives not only helps in managing blood sugar levels but also enhances overall nutrient intake.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
To minimize blood sugar impact, consume in very small quantities paired with high fiber vegetables and quality protein sources, or consider substituting with a lower-carb alternative like cauliflower rice.
🤔 FAQs about Sona masuri rice
Can eating Sona masuri rice affect my diabetes management?
Yes, Sona masuri rice, like other white rices, can cause blood sugar spikes. Consider portion control or substituting with a lower-carb alternative.
Are there any rice varieties that are better for blood sugar control?
Whole grain options like brown rice may have a slightly lower impact than white rice, but still contain significant carbs. Low-carb substitutes are preferable for better blood sugar control.
