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https://www.bluecircle.foundation/food/gourd
Gourd
CARBS
4g
PROTEINS
1g
FATS
0.1g
Gourd is a low-carbohydrate vegetable suitable for managing diabetes due to its minimal impact on blood glucose levels.
Quantity: 100g
Glycemic Index: 15
Glycemic Load: 1
Fiber: 2g
Key Nutrients: Vitamin C, Vitamin A
Health Impact: Due to its low carbohydrate content and low glycemic index, gourd does not significantly raise blood sugar levels, making it suitable for diabetes management.
💉 Suggested Bolus
No specific bolus adjustment needed due to the low glycemic impact.
🍽️ Best Paired With (Veg)
- Tofu – High in protein and low in carbs, helps to stabilize blood sugar levels when paired with low-carb vegetables.
- Tempeh – Offers a good source of protein and fiber, supporting blood sugar control and satiety.
- Avocado – Rich in healthy fats and fiber, helps to slow digestion and prevent spikes in blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps maintain muscle mass and stabilize blood sugar levels.
- Salmon – High in omega-3 fatty acids and protein, supports cardiovascular health and blood sugar stability.
- Eggs – Versatile and high in protein, helps to keep blood sugar levels steady.
🥄 Smart Substitutes
- Zucchini – Lower in carbs and can be used in a variety of dishes, helping to maintain stable blood glucose levels.
- Cucumber – Has a high water content and very low carbohydrate content, ideal for hydration without impacting blood sugar significantly.
- Celery – Extremely low in carbohydrates and can be a crunchy, satisfying substitute for higher carb vegetables.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carbohydrate content.
- 30–60 min: Slight increase may occur depending on individual metabolic response, but generally remains stable.
- 2–3 hr: Blood sugar levels should return to baseline, assuming no other high-carb foods are consumed.
“Many in the low-carb diabetes community find that incorporating a variety of non-starchy vegetables like gourd helps in moderating blood sugar levels and enhancing overall dietary satisfaction without the need for high-carb alternatives.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or proteins to further stabilize blood sugar levels.
🤔 FAQs about Gourd
Can eating gourd help manage my diabetes?
Yes, gourd is low in carbohydrates and can be a part of a diabetes-friendly diet to help manage blood sugar levels.
Are there any gourd recipes that are particularly good for diabetics?
Yes, dishes like gourd stir-fry with other low-carb vegetables or gourd soup with lean proteins can be beneficial.
How often can I include gourd in my meals?
Gourd can be included regularly in your meals as it is low in carbs and high in nutrients, making it suitable for daily consumption in a diabetes-friendly diet.
