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https://www.bluecircle.foundation/food/white-rice
White rice
CARBS
28 grams
PROTEINS
2 grams
FATS
0.3 grams
Not advisable for a low-carb diabetes approach.
Quantity: 100 grams
Glycemic Index: 73
Glycemic Load: 25
Fiber: 0.4 grams
Key Nutrients: Contains mainly carbohydrates with minimal protein and fat.
Health Impact: White rice can lead to rapid spikes in blood sugar levels due to its high glycemic index and load, requiring careful insulin management.
💉 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 complements a low-glycemic meal
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein option that helps maintain stable blood sugar levels
- Salmon with avocado salsa – Healthy fats and protein to balance the meal and prevent blood sugar spikes
🥄 Smart Substitutes
- Cauliflower rice – Low in carbs and high in fiber, helping to stabilize blood sugar levels
- Broccoli rice – Provides a low-carb alternative with added nutrients and fiber
⏱ 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 may remain elevated
“Many in the low-carb diabetes community find that replacing white rice with low-carb alternatives has a significant impact on managing blood sugar levels and overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Replace with cauliflower rice or quinoa for a lower-carb option.
🤔 FAQs about White rice
Why is white rice not recommended for diabetes?
White rice is a high-glycemic food that can cause rapid spikes in blood sugar levels, making it challenging to manage diabetes effectively.
What are some easy low-carb alternatives to white rice?
Cauliflower rice, broccoli rice, and shirataki rice are popular low-carb substitutes that can help stabilize blood sugar levels.
