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https://www.bluecircle.foundation/food/fructose
Fructose
CARBS
27g
PROTEINS
0g
FATS
0g
Not advisable for a low-carb diabetes approach.
Quantity: 100g
Glycemic Index: 19
Glycemic Load: 4
Fiber: 0g
Key Nutrients: Vitamin C
Health Impact: Fructose has a low glycemic index and load, but excessive intake can still lead to elevated triglycerides and liver fat accumulation.
💉 Suggested Bolus
Pair fructose with protein and healthy fats to minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- Spinach salad with feta cheese and walnuts – Low-carb, high-fiber meal that helps manage blood sugar levels.
- Grilled vegetable skewers with tofu – Balanced meal with protein and fiber to prevent blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled salmon with asparagus – Healthy fats and protein help stabilize blood sugar levels.
- Chicken stir-fry with broccoli and cauliflower rice – Low-carb meal with plenty of fiber to support blood sugar control.
🥄 Smart Substitutes
- Berries – Lower in fructose and high in fiber, antioxidants, and vitamins.
- Avocado – Healthy fats and fiber help stabilize blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar levels.
- 30–60 min: Slow release of fructose may lead to a gradual increase in blood sugar.
- 2–3 hr: Blood sugar levels may remain stable if consumed in moderation.
“Incorporating whole foods and focusing on nutrient-dense options has been key for our community members in managing blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume fructose in moderation along with fiber-rich foods to slow down its absorption.
🤔 FAQs about Fructose
Can I eat fructose if I have diabetes?
Moderation is key. Opt for whole fruits with lower fructose content and pair them with protein or healthy fats to minimize blood sugar impact.
Are there any low-carb sweeteners I can use instead of fructose?
Stevia, erythritol, and monk fruit are good alternatives that have minimal impact on blood sugar levels.
