Download the Full Metabolic Intelligence Report (PDF)
100 gram jujube
CARBS
20.23g
PROTEINS
1.2g
FATS
0.2g
Quantity: 100g
Glycemic Index: 72
Glycemic Load: 14.4
Fiber: 1.0g
Key Nutrients: Vitamin C, potassium
Health Impact: The high carbohydrate content and moderate glycemic index can lead to significant blood sugar spikes, particularly in those with diabetes.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus if on insulin therapy to manage the anticipated blood sugar rise.
🍽️ Best Paired With (Veg)
- Chia Seed Pudding – High in fiber and omega-3s, helps to slow glucose absorption.
- Cauliflower Rice – Low in carbohydrates, serves as a good base for other dishes without raising blood sugar.
- Spinach Salad – Rich in fiber and nutrients with minimal impact on blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Salad – Provides protein for satiety without carbs, stabilizing blood sugar levels.
- Beef Stir-fry with Vegetables – High in protein and fiber, low in carbs, supporting blood sugar control.
- Salmon with Asparagus – Omega-3 fatty acids in salmon improve insulin sensitivity; asparagus is low in carbs.
🥄 Smart Substitutes
- Almonds – Low in carbs and high in healthy fats, helping to maintain stable blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids and have a minimal impact on blood glucose.
- Avocado – High in fiber and healthy fats, contributing to slower digestion and reduced blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as fats and proteins do not spike blood sugar quickly.
- 30–60 min: Gradual increase if any, due to slow digestion of fats and proteins.
- 2–3 hr: Blood sugar levels should remain stable if appropriate low-carb, high-fat foods are consumed.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation, pair with a source of healthy fats or proteins to slow glucose absorption.
🤔 FAQs about 100 gram jujube
Can eating low-carb snacks help manage diabetes?
Yes, low-carb snacks can help maintain stable blood glucose levels, reducing the risk of spikes and dips.
Is it necessary to completely avoid fruits in a low-carb diet?
Not necessarily. Low-carb diets can include low-glycemic fruits like berries in moderation.
How often should I monitor my blood sugar if I'm eating a low-carb diet?
Monitoring should be regular, as it helps to understand how different foods affect your blood sugar levels and manage your diet more effectively.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.