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

White Basmati rice

CARBS

45 grams

PROTEINS

4 grams

FATS

0.5 grams

White Basmati rice is high in carbohydrates and has a high glycemic index, making it less advisable for individuals managing diabetes through a low-carb diet.

Quantity: 100 grams

Glycemic Index: 58

Glycemic Load: 26

Fiber: 1 gram

Key Nutrients: Manganese, selenium, thiamine

Health Impact: Rapidly increases blood sugar levels due to high carb content and quick digestion, requiring careful insulin management.

💉 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, helps moderate blood sugar spikes when paired with low-carb options.
Sauteed Spinach – Low in carbs and high in fiber, aids in overall glycemic control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein source that helps stabilize blood sugar levels.
Baked Salmon – Rich in omega-3 fatty acids and protein, supports heart health and blood sugar stability.

🥄 Smart Substitutes

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

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as digestion and absorption are just beginning.
30–60 min: Blood sugar levels may spike significantly due to the high carb content of white rice.
2–3 hr: Blood sugar 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 digestion and glucose absorption.

🤔 FAQs about White Basmati 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 rice options that actually taste like rice?

While substitutes like cauliflower rice do not mimic the exact taste and texture of white rice, they can be seasoned and prepared in ways that make them a satisfying alternative.

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