Standard Serving — Diabetes Nutrition Facts

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

Spanish rice

CARBS

45g

PROTEINS

FATS

Spanish rice, primarily composed of white rice and various seasonings, is not advisable for individuals managing diabetes due to its high carbohydrate content.

Quantity: 1 cup (150g)

Glycemic Index: 73

Glycemic Load: 33

Fiber: 2g

Key Nutrients: Vitamin C, Vitamin A

Health Impact: High in carbohydrates and has a high glycemic index, leading to rapid increases in blood sugar and requiring significant insulin response.

💉 Suggested Bolus

If consuming, consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed digestion of fats and proteins.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein, helps balance meal glycemic load.
Avocado salad – Rich in healthy fats and fiber, aids in slower digestion and blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein source that helps moderate blood sugar levels.
Seared salmon – Provides omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 Smart Substitutes

Cauliflower rice – Significantly lower in carbs, helps maintain stable blood glucose levels.
Shirataki rice – Very low in calories and carbs, beneficial for blood sugar control.
Broccoli rice – Provides fiber and nutrients with fewer carbs than traditional rice.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as digestion has not significantly progressed.
30–60 min: A spike in blood sugar could occur with traditional Spanish rice due to high carb content.
2–3 hr: Blood sugar may begin to stabilize if insulin or other medications are administered; otherwise, elevated levels may persist.

“Many in the low-carb community find that replacing high-carb staples with vegetable-based alternatives not only helps in managing blood sugar but also enhances overall nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

Substitute white rice with cauliflower rice to significantly reduce carbohydrate content.

🤔 FAQs about Spanish rice

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

Even small portions of high-carb foods like traditional Spanish rice can cause blood sugar spikes. Consider low-carb substitutes like cauliflower rice.

How can I make a low-carb Spanish rice?

Use cauliflower rice as a base and add traditional Spanish rice seasonings like tomatoes, garlic, and onions to mimic the flavor without the carbs.

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