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100gram litchi
CARBS
16.5g
PROTEINS
0.8g
FATS
0.4g
Quantity: 100g
Glycemic Index: 50
Glycemic Load: 8.25
Fiber: 1.3g
Key Nutrients: Vitamin C, Vitamin B6
Health Impact: The high carbohydrate content in litchis can lead to quicker digestion and faster insulin response, potentially causing rapid spikes in blood glucose levels.
💉 Suggested Bolus
Consider using a dual-wave or extended bolus if using an insulin pump, to manage the rapid rise in blood sugar post-consumption.
🍽️ Best Paired With (Veg)
- Mixed nuts – Healthy fats and protein in nuts can help slow the absorption of sugar.
- Chia seeds – High in fiber and omega-3 fatty acids, which can help manage blood sugar levels.
- Avocado – Rich in monounsaturated fats that can help stabilize blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Protein helps moderate blood sugar levels and increases satiety.
- Boiled eggs – Provide a good source of protein and fats with very low carbohydrates.
- Salmon – Omega-3 fatty acids and protein in salmon can aid in blood sugar control.
🥄 Smart Substitutes
- Raspberries – Lower in carbs and higher in dietary fiber, helping to reduce blood sugar spikes.
- Strawberries – Contain fewer carbohydrates and more fiber, aiding in slower glucose absorption.
- Blackberries – Low in carbohydrates and high in vitamins, minerals, and antioxidants, supporting overall health.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the fruit.
- 30–60 min: Moderate rise in blood sugar due to natural sugars.
- 2–3 hr: Blood sugar begins to stabilize as the body processes the sugars.
— BCDF community member
🧠 Lowering Impact Tip
Consume litchis in moderation, preferably paired with a source of healthy fats or proteins to slow the absorption of glucose.
🤔 FAQs about 100gram litchi
Can eating litchi cause a spike in my blood sugar?
Yes, litchi can cause a moderate spike in blood sugar due to its natural sugar content. Opt for lower-carb fruits or pair it with a protein or fat to mitigate the spike.
What are the best times to consume fruits if I am watching my blood sugar?
Consuming fruits during or after a meal containing proteins or fats can help slow the absorption of sugar and prevent spikes.
Are there any fruits I should avoid completely?
It's not necessary to avoid any fruits completely, but focusing on low-carb options and monitoring portion sizes is key for managing diabetes.
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