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Alphonso
CARBS
15g
PROTEINS
0.8g
FATS
0.2g
Quantity: 100g
Glycemic Index: 51
Glycemic Load: 8
Fiber: 1.6g
Key Nutrients: Vitamin C, Vitamin A
Health Impact: May cause moderate blood sugar spikes due to high natural sugar content. Requires careful portion control.
💉 Suggested Bolus
Consider pre-bolusing insulin if included in a meal plan.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and omega-3 fatty acids, which can help slow digestion and prevent spikes in blood sugar.
- Flaxseeds – Adds fiber and healthy fats, aiding in blood sugar control and satiety.
- Nuts – Provide protein and healthy fats, helping to balance the meal and reduce glycemic response.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps moderate blood sugar levels and enhances satiety.
- Fish – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.
- Eggs – High in protein and fats, they help to stabilize blood sugar levels when consumed with carbohydrates.
🥄 Smart Substitutes
- Avocado – Provides healthy fats and fiber, helping to stabilize blood sugar levels.
- Berries – Lower in carbohydrates and rich in antioxidants, offering a sweet taste with less impact on glucose levels.
- Cucumber slices – Very low in carbohydrates and can provide a refreshing taste similar to mild fruits without raising blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: A moderate rise in blood sugar could occur depending on portion size.
- 2–3 hr: Blood sugar levels should begin to stabilize if paired with a source of healthy fats or protein.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or proteins to slow glucose absorption.
🤔 FAQs about Alphonso
Can I eat mangoes if I am watching my carb intake?
Mangoes are high in sugar and carbs. Opt for lower-carb fruits like berries or consider small portions paired with a protein or fat.
What are some snacks that won't spike my blood sugar?
Opt for snacks like nuts, seeds, or avocado. These foods are low in carbs and high in fats, which help to minimize blood sugar spikes.
How can I satisfy my sweet tooth on a low-carb diet?
Try incorporating sweet-tasting but low-carb options like berries or small amounts of dark chocolate that are rich in antioxidants and have fewer carbs.
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