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100 g passion fruit
CARBS
23 g
PROTEINS
2.2 g
FATS
0.7 g
Quantity: 100 g
Glycemic Index: 30
Glycemic Load: 6.9
Fiber: 10.4 g
Key Nutrients: Vitamin C, Vitamin A, fiber
Health Impact: The fiber content can help moderate blood sugar spikes, but the carbohydrate content may still prompt an insulin response.
💉 Suggested Bolus
Consider extended bolus if using an insulin pump, or split the insulin dose if injecting.
🍽️ Best Paired With (Veg)
- Almond butter – Provides healthy fats and protein, helping to balance the meal and reduce glucose spikes.
- Flaxseed meal – Adds fiber and omega-3 fatty acids, aiding in blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps stabilize blood sugar levels when paired with lower carb fruits.
- Boiled eggs – High in protein and fats, which can help slow the absorption of sugars into the bloodstream.
🥄 Smart Substitutes
- Avocado – Rich in healthy fats and very low in carbohydrates, helping to stabilize blood sugar levels.
- Raspberries – Lower in carbs and high in fiber, which can help manage blood sugar spikes.
- Chia seeds – High in fiber and omega-3 fatty acids, contributing to a slower rise in blood glucose.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as passion fruit has a relatively low glycemic index.
- 30–60 min: A moderate increase in blood sugar could occur due to the natural sugars in passion fruit.
- 2–3 hr: Blood sugar levels should begin to stabilize, especially if consumed as part of a balanced meal with fats and proteins.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with a source of healthy fats or proteins to slow glucose absorption.
🤔 FAQs about 100 g passion fruit
Can I eat passion fruit if I am on a strict low-carb diet?
Yes, in moderation. Passion fruit is relatively lower in carbs compared to other fruits and can be included in a balanced diet.
What is the best time to consume passion fruit for blood sugar control?
Consuming passion fruit during meals, rather than alone, can help mitigate blood sugar spikes due to the presence of other macronutrients.
Download the Full Metabolic Intelligence Report (PDF)
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