200 Grams Cooked — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/white-rice-200-gms

White Rice 200 gms

CARBS

45 grams

PROTEINS

4 grams

FATS

0.4 grams

White 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: 200 grams

Glycemic Index: 73

Glycemic Load: 29

Fiber: 0.6 grams

Key Nutrients: Manganese, Selenium

Health Impact: White rice can cause significant blood sugar spikes due to its high carbohydrate content and rapid digestion.

💉 Suggested Bolus

If consumed, consider pre-bolusing insulin 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 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 glucose 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 carbohydrates, aids in blood sugar management.
Broccoli Rice – Provides fiber and nutrients with fewer carbs than white rice.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as digestion has not significantly progressed.
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 was overestimated.

“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 but also enhances overall nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

Replace white rice with lower-carb alternatives like cauliflower rice or broccoli rice.

🤔 FAQs about White Rice 200 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 better to choose a lower-carb alternative.

How can I make cauliflower rice more palatable?

Enhance its flavor by sautéing with garlic, herbs, and a small amount of healthy fat like olive oil or avocado oil.

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