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https://www.bluecircle.foundation/food/jack-fruit
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Jack fruit
CARBS
23g
PROTEINS
2g
FATS
0.5g
Jackfruit is not advisable for a low-carb diabetes diet due to its high carbohydrate content.
Quantity: 100g
Glycemic Index: 75
Glycemic Load: 18
Fiber: 1.5g
Key Nutrients: Vitamin C, potassium
Health Impact: High in carbohydrates which can lead to significant blood sugar spikes and require careful insulin management.
💉 Suggested Bolus
If consumed, consider pre-bolusing insulin to manage the rapid rise in blood glucose.
🍽️ Best Paired With (Veg)
- Mixed nuts – Healthy fats in nuts can help slow the absorption of sugar.
- Chia seeds – High in fiber and omega-3 fatty acids, which can help manage blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Protein helps moderate blood sugar spikes and provides satiety.
- Boiled eggs – Provide a good source of protein and fats with very low carbohydrates.
🥄 Smart Substitutes
- Avocado – Offers healthy fats and fiber with minimal impact on blood sugar levels.
- Berries – Lower in carbs and provide antioxidants without significantly raising blood sugar.
- Cucumber slices – Very low in carbohydrates and can help hydrate due to high water content.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as jackfruit has a moderate glycemic index.
- 30–60 min: Blood sugar levels may begin to rise depending on portion size and ripeness of the fruit.
- 2–3 hr: Blood sugar levels may start to stabilize, especially if consumed with sources of fat or protein.
“Many in the low-carb community find that balancing fruit intake with sources of protein and healthy fats can mitigate blood sugar spikes and maintain better overall control.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume in very small portions or avoid altogether.
🤔 FAQs about Jack fruit
Can I eat jackfruit on a low-carb diet?
Jackfruit can be included in moderation, especially when paired with low-carb, high-protein or fat foods to balance the meal.
What is the best way to consume jackfruit for a diabetic?
Consume it in small portions, ideally with a source of protein or healthy fat to slow glucose absorption.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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