Download the Full Metabolic Intelligence Report (PDF)
chiku
CARBS
20g
PROTEINS
0.7g
FATS
1.1g
Quantity: 100g
Glycemic Index: 60
Glycemic Load: 12
Fiber: 5.3g
Key Nutrients: Vitamin C, Vitamin A, dietary fiber
Health Impact: Chiku's high carbohydrate content can cause significant blood sugar spikes, particularly problematic for individuals managing diabetes. The digestion of simple sugars in chiku can lead to rapid increases in blood glucose.
💉 Suggested Bolus
Consider using a dual-wave or extended bolus if consuming, to manage the rapid rise in blood sugar followed by a slower digestion phase.
🍽️ Best Paired With (Veg)
- Mixed nuts – Provide healthy fats and proteins with minimal impact on blood sugar levels.
- Flaxseed crackers – High in omega-3 fatty acids and fiber, helping to slow digestion and stabilize blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled chicken salad – High in protein and low in carbs, supporting stable blood glucose levels.
- Smoked salmon – Rich in omega-3 fatty acids and protein, beneficial for blood sugar control and heart health.
🥄 Smart Substitutes
- Avocado – Rich in healthy fats and very low in carbohydrates, helping to maintain stable blood sugar levels.
- Berries – Lower in carbs and have a lower glycemic index compared to chiku, which can help in better blood sugar control.
- Cucumber slices – Very low in carbohydrates and calories, making them a great snack for blood sugar management.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes are digested slowly.
- 30–60 min: Stable blood sugar due to the slow release of sugars from low glycemic index foods.
- 2–3 hr: Continued stable blood sugar levels, with no significant spikes or drops.
— BCDF community member
🧠 Lowering Impact Tip
Consume in very small quantities paired with a source of healthy fats or proteins to slow the absorption of sugars.
🤔 FAQs about chiku
Can eating chiku increase my blood sugar?
Yes, chiku is relatively high in sugars and can cause blood sugar spikes. Opting for lower-carb fruits or snacks is advisable.
What are the best times to consume fruits if I have diabetes?
It's best to consume fruits during or after a meal to minimize blood sugar spikes. Pairing fruits with a source of protein or healthy fat can also help.
Download the Full Metabolic Intelligence Report (PDF)
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