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100 gram lanzones
CARBS
9.5g
PROTEINS
0.8g
FATS
0.2g
Quantity: 100g
Glycemic Index: 50
Glycemic Load: 4.75
Fiber: 2.3g
Key Nutrients: Vitamin C, dietary fiber
Health Impact: Lanzones have a moderate impact on blood sugar due to their carbohydrate content, which can trigger an insulin response and affect blood glucose levels.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the moderate glycemic load.
🍽️ Best Paired With (Veg)
- Mixed nuts – Provides healthy fats and proteins that can help slow the absorption of sugars and stabilize blood glucose levels.
- Chia seeds – High in fiber and omega-3 fatty acids, which can help in managing blood sugar spikes when paired with fruits.
- Spinach salad – Low in carbs and high in fiber, helping to fill you up and stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein and low in carbs, aiding in slower digestion and steadier blood glucose levels.
- Boiled eggs – Rich in proteins and fats, which can help mitigate the blood sugar rise from fruits.
- Smoked salmon – Provides omega-3 fatty acids and protein, supporting overall metabolic health and blood sugar control.
🥄 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 high in fiber, antioxidants, and vitamins, which can aid in blood sugar regulation.
- Cucumber slices – Very low in carbohydrates and calories, providing hydration and a satisfying crunch without a significant blood sugar impact.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as lanzones have a moderate glycemic index.
- 30–60 min: Blood sugar levels may begin to rise depending on individual glycemic response.
- 2–3 hr: Blood sugar levels should begin to stabilize, especially if lanzones were consumed as part of a balanced meal with fats and proteins.
— BCDF community member
🧠 Lowering Impact Tip
Consume lanzones in moderation and pair with a source of healthy fats or proteins to slow glucose absorption.
🤔 FAQs about 100 gram lanzones
Can I eat lanzones if I am on a strict low-carb diet?
Lanzones can be included in moderation due to their moderate carbohydrate content. Pairing with high-fat or high-protein foods is advisable to minimize blood sugar impact.
What is the best time to consume lanzones for someone with diabetes?
Consuming lanzones during or after a meal rich in proteins or fats can help reduce the glycemic load and stabilize blood sugar levels.
Are there any fruits I should avoid completely on a low-carb diet?
High-sugar fruits like bananas, grapes, and mangoes are typically avoided on strict low-carb diets due to their high carbohydrate content.
Download the Full Metabolic Intelligence Report (PDF)
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