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black plum
CARBS
10.2g
PROTEINS
0.7g
FATS
0.2g
Quantity: 100g
Glycemic Index: 40
Glycemic Load: 4
Fiber: 1.4g
Key Nutrients: Vitamin C, Vitamin A, Potassium
Health Impact: The moderate glycemic index and low glycemic load indicate a slower rise in blood sugar, suitable for managing diabetes with careful portion control.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion and absorption rate.
🍽️ Best Paired With (Veg)
- Mixed nuts – Healthy fats 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.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Protein helps to stabilize blood sugar levels.
- Boiled eggs – Provide a good source of protein and fats with very low carbohydrates.
🥄 Smart Substitutes
- Raspberries – Lower in carbs and have a minimal impact on blood sugar levels.
- Blackberries – High in fiber which helps to slow glucose absorption.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the fruit.
- 30–60 min: A moderate rise in blood sugar due to natural fruit sugars.
- 2–3 hr: Blood sugar levels begin to stabilize as the fiber content aids in slow sugar release.
— BCDF community member
🧠 Lowering Impact Tip
Consume with a source of healthy fats or proteins to slow glucose absorption.
🤔 FAQs about black plum
Can I eat black plums if I am on a strict low-carb diet?
Black plums can be consumed in moderation. Pairing with a protein or fat can help minimize blood sugar impact.
What is the best time to eat black plums for blood sugar control?
Eating black plums after a meal with protein can help reduce the glycemic load.
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