Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/white-rice-and-dal

White rice and dal

CARBS

High

PROTEINS

Moderate

FATS

Low

White rice and dal is not advisable from a low-carb diabetes standpoint due to high carbohydrate content primarily from white rice.

Quantity: 1 cup cooked white rice (158 grams), 1 cup cooked dal (205 grams)

Glycemic Index: High

Glycemic Load: High

Fiber: Moderate

Key Nutrients: Fiber from dal, protein from dal

Health Impact: White rice has a high glycemic index and can cause significant blood sugar spikes. Dal provides protein but not enough to counteract the high carb content from rice.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed protein effect from dal.

🍽️ Best Paired With (Veg)

Grilled Tofu – Provides a high-protein addition that can help balance the meal's macronutrient profile.
Stir-fried Vegetables – Adds fiber and nutrients with minimal impact on blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein helps moderate blood sugar levels and enhances satiety.
Baked Fish – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar control.

🥄 Smart Substitutes

Cauliflower Rice – Offers a low-carb alternative to white rice, helping to reduce blood sugar spikes.
Shirataki Rice – Very low in carbohydrates and calories, aiding in better glucose management.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as the body begins to digest the meal.
30–60 min: Blood sugar levels may start to rise, particularly from the carbohydrates in white rice.
2–3 hr: Blood sugar may peak and then start to decline, depending on individual insulin sensitivity and carbohydrate content of the meal.

“Many in the low-carb diabetes community find that substituting high-carb staples with vegetable-based alternatives not only helps in managing blood sugar levels but also enhances overall dietary satisfaction without feeling deprived.”
— BCDF community member

🧠 Lowering Impact Tip

Replace white rice with a lower-carb alternative such as cauliflower rice or add more non-starchy vegetables to the meal.

🤔 FAQs about White rice and dal

Can I eat white rice if I manage portion size?

While small portions may minimize impact, substituting white rice with a lower-carb option is generally more effective for blood sugar control.

Is dal suitable for a low-carb diet?

Dal can be part of a low-carb diet in moderation, as it is relatively higher in protein and fiber but watch portion sizes to keep carbs in check.

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