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gongura
CARBS
3.1g
PROTEINS
3.2g
FATS
0.4g
Quantity: 100g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 2.9g
Key Nutrients: Vitamin C, Vitamin A, Iron, Antioxidants
Health Impact: Gongura's low carbohydrate content and presence of dietary fiber contribute to minimal blood sugar spikes and a slower insulin response.
💉 Suggested Bolus
If using insulin, a standard bolus is generally sufficient due to the low carbohydrate content.
🍽️ Best Paired With (Veg)
- Paneer – High in protein and fat, helps balance the meal and reduce overall glycemic load.
- Chia Seeds – Adds omega-3 fatty acids and fiber, aiding in satiety and blood sugar control.
- Almonds – Provide healthy fats and protein, contributing to a lower post-meal glucose rise.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Lean protein source that helps moderate blood sugar levels.
- Fish – Rich in omega-3 fatty acids and protein, supports cardiovascular health and glycemic control.
- Eggs – Versatile and rich in protein, helping to stabilize blood sugar levels post-meal.
🥄 Smart Substitutes
- Spinach – Lower in carbs and provides similar texture and nutrient profile.
- Kale – Offers a slightly different flavor but is rich in vitamins and low in carbohydrates.
- Mustard Greens – Similar bitter flavor profile with minimal impact on blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as gongura is low in carbohydrates.
- 30–60 min: Stable blood sugar levels due to the high fiber content which slows digestion.
- 2–3 hr: Continued stable blood sugar, supporting sustained energy without spikes.
— BCDF community member
🧠 Lowering Impact Tip
Consume gongura as part of a balanced meal with healthy fats and proteins to further stabilize blood sugar levels.
🤔 FAQs about gongura
Can gongura be part of a keto diet?
Yes, gongura is suitable for a ketogenic diet as it is low in carbs and can be paired with high-fat foods for balance.
Is gongura good for all types of diabetes?
Yes, due to its low carbohydrate content and high fiber, it is suitable for managing both type 1 and type 2 diabetes.
How often can I include gongura in my diet?
Gongura can be included regularly in a diabetic diet due to its low glycemic impact and nutritional benefits.
Download the Full Metabolic Intelligence Report (PDF)
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