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https://www.bluecircle.foundation/food/steam-white-rice

Steam white rice

CARBS

45 grams

PROTEINS

4 grams

FATS

0.4 grams

Steamed white rice is high in carbohydrates and has a minimal amount of fiber, making it less advisable for individuals managing diabetes through a low-carb diet.

Quantity: 100 grams

Glycemic Index: 73

Glycemic Load: 30

Fiber: 0.6 grams

Key Nutrients: Manganese, Selenium

Health Impact: High carbohydrate content and a high glycemic index can lead to rapid increases in blood glucose levels, requiring careful management of insulin response and potentially longer digestion time.

💉 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 reduce overall glycemic load.
Stir-Fried Vegetables – Adds fiber and nutrients with minimal carbs, aiding in slower digestion and better blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Provides a high-quality protein source that helps moderate blood sugar spikes.
Baked Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 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, this substitute is very low in calories and carbs, ideal for blood sugar control.
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: Rapid increase in blood sugar due to high carbohydrate content of white rice.
2–3 hr: Blood sugar levels may begin to drop, potentially leading to hypoglycemia if insulin or medications overcompensate.

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

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and lean protein to slow glucose absorption.

🤔 FAQs about Steam white rice

Can eating white rice increase my risk of diabetes complications?

Yes, frequent consumption of high-carb foods like white rice can lead to higher blood sugar levels and may increase the risk of diabetes complications.

Are there any low-carb options that feel like eating rice?

Yes, cauliflower rice and shirataki rice are popular low-carb substitutes that mimic the texture and can be seasoned to taste similar to traditional rice.

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