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Jujube
CARBS
20.23 g
PROTEINS
1.2 g
FATS
0.2 g
Quantity: 100 g
Glycemic Index: 72
Glycemic Load: 20.2
Fiber: 1.9 g
Key Nutrients: Vitamin C, potassium
Health Impact: Jujube's high carbohydrate content can cause significant blood sugar spikes, particularly problematic for individuals managing diabetes. The digestion time is relatively quick, leading to rapid glucose absorption and insulin response.
💉 Suggested Bolus
Consider using a dual-wave or extended bolus if consuming, to manage the rapid rise in blood sugar.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and protein, helps to slow glucose absorption when paired with jujube.
- Flaxseeds – Adds omega-3 fatty acids and fiber, supporting blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Protein-rich, helps balance the meal and reduce overall glycemic load.
- Salmon – High in omega-3 fatty acids and protein, aids in maintaining stable blood sugar levels.
🥄 Smart Substitutes
- Almonds – Low in carbs and high in healthy fats, helping to stabilize blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids which can improve heart health without spiking glucose levels.
- Avocado – Provides healthy fats and fiber, aiding in slow digestion and minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as jujube has a low glycemic index.
- 30–60 min: Slight increase in blood sugar due to natural sugars, but less than high-carb fruits.
- 2–3 hr: Blood sugar levels begin to stabilize due to the fiber content in jujube.
— BCDF community member
🧠 Lowering Impact Tip
Consume jujube in moderation and pair it with a source of healthy fats or proteins to slow the absorption of glucose.
🤔 FAQs about Jujube
Can eating jujube help manage my diabetes?
Jujube can be a better option than higher-carb fruits, but should still be consumed in moderation within a balanced diet.
How many jujubes can I eat in a day?
It's best to limit to a small serving, such as 5-10 small jujubes, to avoid excess sugar intake.
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