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100gram jackfruit
CARBS
23g
PROTEINS
2g
FATS
0.5g
Quantity: 100g
Glycemic Index: 75
Glycemic Load: 17
Fiber: 1.5g
Key Nutrients: Vitamin C, potassium
Health Impact: High in carbohydrates which can cause significant blood sugar spikes and require careful insulin management.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if insulin-dependent.
🍽️ Best Paired With (Veg)
- Mixed nuts – High in healthy fats and protein, which can help slow the absorption of sugar.
- Chia seeds – Rich in fiber and omega-3 fatty acids, aiding in blood sugar control and satiety.
- Spinach salad – Low in carbs and high in fiber, helping to balance the meal's glycemic load.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides protein that helps moderate blood sugar levels after eating.
- Boiled eggs – Contain fats and proteins that contribute to a slower and smaller glycemic response.
- Salmon – Rich in omega-3 fatty acids and protein, supporting overall metabolic health.
🥄 Smart Substitutes
- Avocado – Provides healthy fats and fiber, helping to stabilize blood sugar levels.
- Berries – Lower in carbs and rich in antioxidants, offering a sweet taste without significant glucose spikes.
- Cucumber slices – Very low in carbohydrates and can provide a refreshing taste similar to mild fruits.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as digestion and absorption are just beginning.
- 30–60 min: Moderate rise in blood sugar due to the natural sugars in jackfruit.
- 2–3 hr: Blood sugar begins to stabilize as the body processes the sugars.
— BCDF community member
🧠 Lowering Impact Tip
Consume in very small portions or avoid altogether; pair with high-fiber or high-protein foods if consumed.
🤔 FAQs about 100gram jackfruit
Can eating jackfruit cause a spike in my blood sugar?
Jackfruit contains natural sugars that can cause a moderate rise in blood sugar levels. Monitoring portion size and pairing with low-carb foods can help manage this effect.
Is jackfruit suitable for a low-carb diet?
While jackfruit is lower in carbs than some other fruits, it should be consumed in moderation due to its sugar content. Consider substituting with lower-carb fruits like berries or vegetables like cucumbers for a similar texture.
How can I include jackfruit in my diet without increasing my carb intake too much?
Balance jackfruit with high-protein or high-fiber foods to mitigate the blood sugar impact. Small portions are key.
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