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White Rice 300 gms
CARBS
81 g
PROTEINS
6 g
FATS
0.5 g
Quantity: 300 g
Glycemic Index: 73
Glycemic Load: 58
Fiber: 1.4 g
Key Nutrients: Manganese, Selenium
Health Impact: High carbohydrate content and high glycemic index can lead to significant blood sugar spikes and require careful insulin management.
💉 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 to moderate blood sugar spikes.
- Mixed Green Salad – Low in carbs, adds fiber which aids in slower digestion and glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein helps stabilize blood glucose levels.
- Steamed Fish – Provides omega-3 fatty acids and protein without adding carbs.
🥄 Smart Substitutes
- Cauliflower Rice – Significantly lower in carbs, helps maintain stable blood glucose levels.
- Shirataki Rice – Very low in calories and carbs, aids in blood sugar management.
- Broccoli Rice – Provides fiber and nutrients with fewer carbs than white rice.
⏱ Blood Sugar Timeline
- 0–15 min: Little change 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 300 gms
Can eating white rice increase my risk of diabetes complications?
Yes, frequent consumption of high-carb foods like white rice can lead to higher blood sugar levels and may increase the risk of diabetes complications.
Are there any low-carb options that feel similar to eating rice?
Yes, cauliflower rice and shirataki rice are popular low-carb substitutes that mimic the texture and can be seasoned to taste similar to traditional rice.
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