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Steam white rice
CARBS
45 grams
PROTEINS
4 grams
FATS
0.4 grams
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.
— 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.
Download the Full Metabolic Intelligence Report (PDF)
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