Cooked — Diabetes Nutrition Facts

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

steamed rice

CARBS

45 grams

PROTEINS

4 grams

FATS

0.4 grams

Steamed 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, B vitamins

Health Impact: High carbohydrate content can lead to significant blood sugar spikes and requires careful insulin management.

💉 Suggested Bolus

Pre-bolusing or using a dual-wave bolus may help manage the rapid rise in blood sugar.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein and low in carbs, helping to balance the meal and reduce overall glycemic load.
Sauteed Spinach – Rich in iron and fiber, adds bulk and nutrients to the meal without significant carbs.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Provides a high-quality protein source that helps moderate blood sugar levels post-meal.
Baked Salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular 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 virtually carb-free and can help prevent blood sugar spikes.
Broccoli Rice – Provides essential nutrients and fiber with a low glycemic impact compared to traditional rice.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact as the body begins to digest the food.
30–60 min: Blood sugar levels may rise if traditional rice is consumed due to high carbohydrate content.
2–3 hr: Blood sugar levels may begin to stabilize, but could remain elevated if insulin response is inadequate.

“Many in the low-carb community have found that replacing high-carb staples like 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 steamed rice

Can eating low-carb alternatives to rice help with weight management?

Yes, low-carb alternatives typically have fewer calories and can help with satiety, which is beneficial for weight management.

How does cauliflower rice compare to regular rice in terms of blood sugar impact?

Cauliflower rice has a much lower glycemic index than regular rice, which means it has a minimal impact on blood sugar levels.

Have a question about steamed rice or any other topic related to diabetes?

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