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White Rice 100 gms
CARBS
28 g
PROTEINS
2.7 g
FATS
0.3 g
Quantity: 100 g
Glycemic Index: 73
Glycemic Load: 29
Fiber: 0.4 g
Key Nutrients: Manganese, Selenium
Health Impact: White rice can cause rapid spikes in blood sugar and insulin levels due to its high carbohydrate content and quick digestion.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus to manage the rapid increase in blood sugar.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein, helps moderate blood sugar spikes when paired with low-carb meals.
- Sauteed Spinach – Low in carbs and high in fiber, aids in slower digestion and glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein source that helps stabilize blood glucose levels.
- Baked Salmon – Rich in omega-3 fatty acids, supports overall cardiovascular health and glucose management.
🥄 Smart Substitutes
- Cauliflower Rice – Significantly lower in carbs, helps maintain stable blood glucose levels.
- Shirataki Rice – Very low in calories and carbohydrates, aids in glucose control.
- Broccoli Rice – Provides more fiber and fewer carbs than white rice, supporting better glycemic control.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as digestion and absorption are just beginning.
- 30–60 min: Rapid increase in blood sugar due to high glycemic index of white rice.
- 2–3 hr: Blood sugar begins 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 digestion and glucose absorption.
🤔 FAQs about White Rice 100 gms
Can I eat white rice if I manage portion size?
Even small portions of white rice can cause significant blood sugar spikes in some individuals. It's often safer to choose lower-carb alternatives.
How can I make cauliflower rice more palatable?
Enhance its flavor by sautéing with garlic, herbs, and a touch of olive oil. Mixing in other low-carb vegetables can also improve taste and texture.
Download the Full Metabolic Intelligence Report (PDF)
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