Download the Full Metabolic Intelligence Report (PDF)
1 plum
CARBS
7.5g
PROTEINS
0.4g
FATS
0.2g
Quantity: 1 medium (65g)
Glycemic Index: 40
Glycemic Load: 3
Fiber: 0.9g
Key Nutrients: Vitamin C, Vitamin A, potassium
Health Impact: The moderate carbohydrate content and low glycemic index of plums can lead to a slower rise in blood glucose levels, which is beneficial for managing insulin response and digestion time.
💉 Suggested Bolus
Consider a smaller insulin bolus administered shortly before consuming the plum to match the carbohydrate content and anticipated blood sugar rise.
🍽️ Best Paired With (Veg)
- Mixed nuts – High in healthy fats and protein, which can help slow the absorption of sugars.
- Chia pudding – Rich in fiber and omega-3 fatty acids, aiding in blood sugar control and satiety.
🍽️ Best Paired With (Non Veg)
- Grilled chicken salad – Protein from chicken helps moderate blood sugar levels, while greens provide essential nutrients without excess carbs.
- Smoked salmon – Omega-3 fatty acids in salmon improve insulin sensitivity and provide heart health benefits.
🥄 Smart Substitutes
- Avocado – Provides healthy fats and fiber, helping to stabilize blood sugar levels.
- Berries – Lower in carbs and rich in antioxidants, offering a sweet taste without significant glucose spikes.
- Cucumber slices – Very low in carbohydrates and calories, making it a hydrating snack that minimizes blood sugar impact.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: A moderate rise in blood sugar due to natural sugars, though less than higher glycemic fruits.
- 2–3 hr: Blood sugar levels begin to stabilize as the body processes the fiber and nutrients.
— BCDF community member
🧠 Lowering Impact Tip
Pairing the plum with a source of healthy fats or proteins can help reduce the glycemic response.
🤔 FAQs about 1 plum
Can eating a plum affect my ketosis state?
While plums are lower in carbs than many fruits, they can still affect ketosis. It's best to monitor your individual response and adjust accordingly.
Is there a best time to consume fruits if I am managing diabetes?
Consuming fruits with a meal rather than as a standalone snack can help mitigate blood sugar spikes due to the presence of other macronutrients like fats and proteins.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.