Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/arugula

Arugula

CARBS

3.6 g

PROTEINS

2.6 g

FATS

0.7 g

Arugula is a low-carbohydrate, nutrient-dense leafy green, making it highly advisable for individuals managing diabetes.

Quantity: 100 g

Glycemic Index: Low

Glycemic Load: Very low

Fiber: 1.6 g

Key Nutrients: Vitamin K, Vitamin C, Vitamin A, Calcium, Folate

Health Impact: Arugula's low carbohydrate content and high fiber make it excellent for maintaining stable blood glucose levels, with minimal insulin response and slow digestion.

💉 Suggested Bolus

Typically, no bolus adjustment is needed due to the low carbohydrate content.

🍽️ Best Paired With (Veg)

Avocado – Healthy fats in avocado can help enhance satiety and further stabilize blood sugar.
Walnuts – Rich in omega-3 fatty acids, which are beneficial for cardiovascular health in diabetes management.
Tofu – Low in carbs and high in protein, supporting blood sugar control and providing a feeling of fullness.

🍽️ Best Paired With (Non Veg)

Grilled chicken – High in protein, helps in managing hunger without affecting blood sugar levels.
Salmon – Provides omega-3 fatty acids, beneficial for heart health and blood sugar regulation.
Eggs – Versatile, high in protein and fats that help maintain blood sugar levels.

🥄 Smart Substitutes

Spinach – Similar nutrient profile with high magnesium content, beneficial for blood sugar control.
Kale – Higher in fiber which can help slow glucose absorption.
Swiss chard – Contains antioxidants that support blood sugar regulation.

⏱ Blood Sugar Timeline

0–15 min: No significant impact on blood sugar levels.
30–60 min: Stable blood sugar due to low carbohydrate content.
2–3 hr: Continued stability in blood sugar, no spikes expected.

“Many in the low-carb community find that incorporating leafy greens like arugula into meals helps in moderating blood sugar levels and enhancing overall dietary satisfaction without the need for high-carb alternatives.”
— BCDF community member

🧠 Lowering Impact Tip

Consume arugula as part of a mixed meal with healthy fats and proteins to further stabilize blood sugar levels.

🤔 FAQs about Arugula

Can arugula be a part of a diabetic diet?

Yes, arugula is excellent for a diabetic diet as it is low in carbohydrates and calories, helping to manage blood sugar levels effectively.

How often can I include arugula in my meals?

Arugula can be included in meals daily as part of a balanced diabetic diet due to its low carb content and health benefits.

Does arugula need to be paired with other foods?

While arugula can be enjoyed on its own, pairing it with a source of healthy fats or proteins can make meals more satisfying and nutritionally balanced.

Have a question about Arugula or any other topic related to diabetes?

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