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https://www.bluecircle.foundation/food/dragonfruit
Dragonfruit
CARBS
13g
PROTEINS
1.2g
FATS
0.4g
Dragonfruit, also known as pitaya, is moderately low in carbohydrates and can be included in a diabetes-friendly diet when consumed in controlled portions.
Quantity: 100g
Glycemic Index: 48
Glycemic Load: 6
Fiber: 3g
Key Nutrients: Vitamin C, fiber
Health Impact: Dragonfruit has a moderate glycemic index and low glycemic load, which may result in a slower rise in blood sugar levels compared to high-carb fruits.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the moderate carbohydrate content.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and omega-3 fatty acids, which can help stabilize blood sugar levels.
- Flaxseeds – Provide healthy fats and fiber, aiding in slow digestion and steady blood glucose.
- Almonds – Rich in healthy fats and protein, helping to reduce the glycemic impact of meals.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein and low in carbs, supporting stable blood glucose levels.
- Salmon – Provides omega-3 fatty acids and protein, beneficial for heart health and glycemic control.
- Eggs – Versatile, high in protein and fats, which help minimize blood sugar spikes.
🥄 Smart Substitutes
- Raspberries – Lower in carbohydrates and higher in dietary fiber, helping to reduce blood sugar spikes.
- Blackberries – Offer similar texture with higher fiber and essential nutrients, supporting better glycemic control.
- Strawberries – Lower glycemic index and provide antioxidants with fewer carbs per serving.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as dragonfruit has a low glycemic index.
- 30–60 min: Slight increase in blood sugar due to natural sugars, moderated by fiber content.
- 2–3 hr: Blood sugar levels begin to stabilize due to the fiber content in dragonfruit.
“Many in the low-carb community find that incorporating high-fiber, low-carb fruits like dragonfruit can satisfy a sweet craving without significantly impacting blood sugar levels, especially when paired with a source of protein or healthy fats.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair dragonfruit with a source of healthy fats or proteins to slow the absorption of glucose.
🤔 FAQs about Dragonfruit
How does dragonfruit affect blood sugar in diabetes?
Dragonfruit has a low glycemic index, which means it causes a slower, lower increase in blood sugar compared to higher glycemic fruits.
Can I eat dragonfruit daily if I have diabetes?
Yes, in moderation. Its low carbohydrate content and nutritional benefits make it suitable for a diabetes-friendly diet.
What is the best time to consume dragonfruit for blood sugar control?
Consuming dragonfruit with a meal that includes protein or healthy fats can help minimize blood sugar spikes, making it ideal for inclusion in balanced meals.
