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Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

White rice

CARBS

28 grams

PROTEINS

2 grams

FATS

0.3 grams

Not advisable due to high carb content

Quantity: 100 grams

Glycemic Index: 73

Glycemic Load: 25

Fiber: 0.4 grams

Key Nutrients: Contains some iron and folate

Health Impact: High carb content leads to rapid blood sugar spikes, triggering a significant insulin response and quick digestion

💉 Suggested Bolus

Consider pairing with fiber-rich vegetables or lean proteins to slow down digestion and minimize blood sugar spikes

🍽️ Best Paired With (Veg)

Grilled vegetables – Provides fiber and nutrients without spiking blood sugar levels
Tofu stir-fry – Low-carb protein source that helps maintain blood sugar control

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein option that supports stable blood sugar levels
Salmon with avocado salsa – Healthy fats and protein combination for blood sugar management

🥄 Smart Substitutes

Cauliflower rice – Low in carbs and high in fiber, helping to stabilize blood sugar levels
Broccoli rice – Rich in fiber and nutrients, supporting blood sugar management

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar
30–60 min: Gradual rise in blood sugar levels
2–3 hr: Blood sugar levels start to stabilize

“Many in the low-carb diabetes community find that replacing white rice with lower-carb alternatives has a significant impact on their blood sugar control and overall health.”
— BCDF community member

🧠 Lowering Impact Tip

Replace with cauliflower rice or quinoa

🤔 FAQs about White rice

Can I still enjoy rice on a low-carb diet?

While white rice is high in carbs and can spike blood sugar levels, there are plenty of low-carb rice alternatives that can be enjoyed in moderation.

What are some easy swaps for white rice?

Cauliflower rice, broccoli rice, or shirataki rice are great low-carb options that can be used in place of white rice in various dishes.