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wholegrain rice
CARBS
35g
PROTEINS
3g
FATS
1g
Quantity: 100g
Glycemic Index: 50
Glycemic Load: 18
Fiber: 2.8g
Key Nutrients: Fiber, B-vitamins, magnesium
Health Impact: High carbohydrate content can lead to significant blood sugar spikes and increased insulin demand, potentially affecting metabolic control in diabetes.
💉 Suggested Bolus
Pre-bolus insulin 15-20 minutes before mealtime to match the slower digestion of fiber.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein, helps moderate blood sugar spikes when paired with low-carb options.
- Avocado salad – Rich in healthy fats and fiber, aids in slowing down glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source that helps stabilize blood sugar levels.
- Baked salmon – Provides omega-3 fatty acids and protein, beneficial for overall blood sugar management.
🥄 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 more fiber and fewer carbs than wholegrain rice, supporting better glycemic control.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as digestion and absorption are slow.
- 30–60 min: Moderate rise in blood sugar, depending on portion size and individual response.
- 2–3 hr: Gradual decline in blood sugar levels as the body continues to digest and absorb the carbohydrates.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and lean protein to slow glucose absorption.
🤔 FAQs about wholegrain rice
Can wholegrain rice be part of a low-carb diet?
Wholegrain rice is lower in carbs than white rice but still may cause blood sugar spikes. Consider portion control or substitutes like cauliflower rice.
How does wholegrain rice affect blood sugar compared to white rice?
Wholegrain rice has a slightly lower glycemic index than white rice, leading to less abrupt blood sugar spikes, but it's still higher in carbs than ideal for a low-carb diet.
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