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100 gms jack fruit
CARBS
23 g
PROTEINS
2 g
FATS
0.5 g
Quantity: 100 g
Glycemic Index: 75
Glycemic Load: 17
Fiber: 1.5 g
Key Nutrients: Vitamin C, potassium
Health Impact: The high carbohydrate content can lead to significant blood sugar spikes and requires careful management of insulin response and digestion time.
💉 Suggested Bolus
If consumed, consider using a dual-wave or extended bolus to manage the delayed glucose response.
🍽️ Best Paired With (Veg)
- Mixed nuts – Provides healthy fats and proteins that can help slow the absorption of sugars and stabilize blood sugar levels.
- Chia seeds – High in fiber and omega-3 fatty acids, which can help manage blood sugar spikes when paired with a moderate-carb food like jackfruit.
- Spinach salad – Low in carbs and high in fiber, helping to balance the meal and reduce overall glycemic load.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein and does not contribute additional carbs, supporting stable blood glucose levels.
- Boiled eggs – Provide a good source of protein and fats, which help in slowing down the digestion of carbohydrates.
- Salmon – Rich in omega-3 fatty acids and protein, helping to reduce inflammation and stabilize blood sugar levels.
🥄 Smart Substitutes
- Avocado – Rich in healthy fats and very low in carbohydrates, helping to maintain stable blood sugar levels.
- Berries (such as blueberries or strawberries) – Lower in carbs and have a lower glycemic index compared to jackfruit, providing antioxidants without spiking blood sugar.
- Cucumber slices – Very low in carbohydrates and can provide a refreshing taste similar to mild fruits without increasing blood sugar significantly.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: Blood sugar levels may rise depending on the individual's sensitivity to carbohydrates in jackfruit.
- 2–3 hr: Blood sugar levels begin to stabilize as insulin responds to the glucose intake.
— BCDF community member
🧠 Lowering Impact Tip
Consume in very small portions or avoid altogether; pairing with a source of healthy fats or proteins may help mitigate blood sugar spikes.
🤔 FAQs about 100 gms jack fruit
Can eating jackfruit cause a spike in my blood sugar?
Jackfruit contains natural sugars and carbohydrates that can cause blood sugar levels to rise, especially if consumed in large quantities or without other macronutrients like fats or proteins.
What are the best times to consume jackfruit for someone with diabetes?
It's best to consume jackfruit during a meal that also includes good sources of protein and healthy fats to help mitigate the blood sugar response.
Is jackfruit a good fruit option for diabetics?
While jackfruit can be included in a diabetic diet, it should be consumed in moderation and paired with other low-carb foods to prevent high blood sugar spikes.
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