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https://www.bluecircle.foundation/food/fennel
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Fennel
CARBS
7g
PROTEINS
1.2g
FATS
0.2g
Fennel is a low-carb vegetable suitable for a diabetes management diet, offering minimal impact on blood glucose levels.
Quantity: 100g
Glycemic Index: Low
Glycemic Load: 1
Fiber: 3.1g
Key Nutrients: Vitamin C, fiber, potassium
Health Impact: Fennel's low carbohydrate content and high fiber improve satiety and slow digestion, leading to a minimal impact on blood sugar levels.
💉 Suggested Bolus
No specific bolus adjustment needed due to the low glycemic load.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and can help balance the meal, keeping you fuller for longer without raising blood sugar.
- Avocado salad – Rich in healthy fats and fiber, enhancing satiety and blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides a high-protein complement to fennel, aiding in satiety and minimal impact on blood sugar.
- Baked salmon – Offers omega-3 fatty acids and protein, supporting overall health and stable glucose levels.
🥄 Smart Substitutes
- Celery – Similar crunchy texture with a lower carbohydrate content, aiding in better blood sugar control.
- Radishes – Offers a spicy flavor and minimal impact on blood glucose levels.
- Cucumber – Provides hydration and a fresh taste with very low carbs.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected due to low carbohydrate content.
- 30–60 min: Stable blood sugar levels likely as fennel is low in carbs and high in fiber.
- 2–3 hr: Continued stable blood glucose, supporting sustained energy without spikes.
“Many in the low-carb community find that incorporating fennel into meals adds flavor without compromising blood sugar control, making it a favored vegetable for maintaining a balanced diabetic diet.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume fennel raw or lightly cooked to preserve its low glycemic properties.
🤔 FAQs about Fennel
Is fennel good for blood sugar control?
Yes, fennel is low in carbohydrates and high in fiber, making it excellent for blood sugar management in diabetes.
Can I eat fennel raw or should it be cooked?
Fennel can be enjoyed both raw and cooked, offering versatility without affecting its low-carb benefit.
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
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