Download the Full Metabolic Intelligence Report (PDF)
Dried fig
CARBS
63.9 g
PROTEINS
3.3 g
FATS
0.9 g
Quantity: 100 g
Glycemic Index: 61
Glycemic Load: 16
Fiber: 9.8 g
Key Nutrients: Fiber, Potassium, Calcium
Health Impact: The high carbohydrate and sugar content in dried figs can cause rapid increases in blood sugar levels, necessitating careful management of portion size and timing of insulin for those on insulin therapy.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed sugar absorption from the fiber content.
🍽️ Best Paired With (Veg)
- Avocado salad – High in healthy fats and fiber, which can help to slow the absorption of any carbohydrates.
- Grilled tofu – Provides a high-protein, low-carb option that helps maintain blood sugar levels.
- Zucchini noodles – A low-carb alternative to pasta that can help keep blood sugar levels stable.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps to stabilize blood sugar levels without adding excess carbohydrates.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting heart health and blood sugar control.
- Beef stir-fry with vegetables – Provides a high-protein, low-carb meal option that is filling and stabilizes blood sugar.
🥄 Smart Substitutes
- Almonds – Lower in carbs and provide healthy fats that can help stabilize blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids which can improve heart health without spiking glucose levels.
- Chia seeds – High in fiber and omega-3s, helping to slow digestion and prevent blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as nuts and seeds do not rapidly raise blood glucose levels.
- 30–60 min: Stable blood sugar due to the slow digestion of fats and fibers from the substitutes.
- 2–3 hr: Continued stable blood glucose levels, with a potential improvement in satiety and overall blood sugar control throughout the day.
— BCDF community member
🧠 Lowering Impact Tip
Pairing small portions of dried figs with high-fat or high-protein foods can help to slow the absorption of sugar.
🤔 FAQs about Dried fig
Can eating nuts affect my blood sugar?
Nuts contain healthy fats and are low in carbohydrates, which generally means they have little impact on blood sugar levels when consumed in moderation.
Is it okay to have fruit if I'm following a low-carb diet?
While some fruits are higher in carbs, options like berries can be included in small amounts. It's important to monitor your individual response and adjust accordingly.
How can I satisfy my sweet cravings on a low-carb diet?
Consider natural, minimally processed sweeteners like stevia or erythritol, and focus on low-carb treats like dark chocolate or flavored almonds.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.