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100 gram santol
CARBS
9.6g
PROTEINS
0.5g
FATS
0.1g
Quantity: 100g
Glycemic Index: Unknown
Glycemic Load: Estimated 5
Fiber: 1.5g
Key Nutrients: Vitamin C, dietary fiber
Health Impact: Santol's moderate carbohydrate content and dietary fiber can help in managing blood sugar levels, but should be consumed in controlled portions to avoid spikes.
💉 Suggested Bolus
If using an insulin pump, consider a dual wave bolus to manage the moderate carbohydrate load.
🍽️ Best Paired With (Veg)
- Mixed nuts – Provide healthy fats and proteins that can help slow digestion and absorption of any carbs, stabilizing blood sugar levels.
- Chia seeds – High in fiber and omega-3 fatty acids, which can help in managing blood glucose levels effectively.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein and does not contribute to blood sugar levels, supporting a stable glycemic response.
- Boiled eggs – Rich in proteins and fats, they help in slowing down the absorption of carbohydrates, stabilizing 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 santol, providing a sweet taste without a significant blood sugar spike.
- Cucumber slices – Very low in carbohydrates and can provide a refreshing taste similar to the watery texture of santol.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes are used.
- 30–60 min: Stable blood sugar due to low glycemic load of substitutes.
- 2–3 hr: Continued stable blood sugar, preventing late postprandial spikes.
— BCDF community member
🧠 Lowering Impact Tip
Consume santol with a source of healthy fats or proteins to slow the absorption of glucose.
🤔 FAQs about 100 gram santol
Can eating santol affect my blood sugar levels?
Santol contains carbohydrates that can raise blood sugar levels. Opting for lower-carb fruits or snacks might be a better choice for managing diabetes.
What are some tips for eating fruit as a diabetic?
Choose fruits with a lower glycemic index and pair them with a source of protein or healthy fat to minimize blood sugar spikes.
Download the Full Metabolic Intelligence Report (PDF)
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