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White Rice 200 gms
CARBS
45 grams
PROTEINS
4 grams
FATS
0.4 grams
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.
— 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.
Download the Full Metabolic Intelligence Report (PDF)
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