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Breadfruit
CARBS
27.12 g
PROTEINS
1.07 g
FATS
0.23 g
Quantity: 100 g
Glycemic Index: 65
Glycemic Load: 17
Fiber: 4.9 g
Key Nutrients: Potassium, Vitamin C
Health Impact: High carbohydrate content can lead to significant blood sugar spikes and requires careful management in diabetic diets.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if consuming.
🍽️ Best Paired With (Veg)
- Grilled tempeh – High in protein and low in carbs, helping to balance the meal and prevent high blood sugar spikes.
- Avocado salad – Rich in healthy fats and fiber, which can help slow the absorption of any carbs consumed and stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Provides a high-protein, low-fat addition that helps to stabilize blood glucose levels.
- Pan-seared salmon – Offers omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Cauliflower rice – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
- Zucchini noodles – Provides a pasta-like experience with minimal impact on blood sugar.
- Broccoli mash – A nutritious, low-carb alternative that can be seasoned to enhance flavor without raising blood glucose.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as digestion and absorption are slow.
- 30–60 min: A moderate rise in blood sugar may occur depending on portion size and ripeness of the breadfruit.
- 2–3 hr: Blood sugar begins to stabilize as the body processes the fiber content.
— BCDF community member
🧠 Lowering Impact Tip
Consume in very small portions or substitute with lower-carb vegetables.
🤔 FAQs about Breadfruit
Can I eat breadfruit on a low-carb diet?
Breadfruit is higher in carbs than other substitutes suggested. It's best consumed in moderation, paired with high-fiber and high-protein foods to mitigate blood sugar spikes.
What are the best ways to prepare low-carb substitutes?
Steaming, grilling, or sautéing are excellent methods that preserve the natural flavors and nutrients without adding extra carbs.
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