Download the Full Metabolic Intelligence Report (PDF)
Kathal raw
CARBS
23g
PROTEINS
2g
FATS
0.3g
Quantity: 100g
Glycemic Index: 75
Glycemic Load: 18
Fiber: 1.5g
Key Nutrients: Vitamin C, potassium
Health Impact: May cause significant blood sugar spikes due to high glycemic index and load, requiring careful management of insulin response and digestion time.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if consuming, to manage the rapid rise in blood sugar.
🍽️ Best Paired With (Veg)
- Tofu – High in protein and low in carbs, helps balance meals and prevent high blood sugar spikes.
- Avocado – Provides healthy fats that can help slow the absorption of glucose into the bloodstream.
- Spinach – Low in carbs and high in fiber, helps in maintaining a low glycemic load in meals.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps stabilize blood sugar levels without adding carbs.
- Fish like salmon – Rich in omega-3 fatty acids and protein, supports blood sugar control and overall health.
- Eggs – Versatile, high in protein, and have very little impact on blood sugar levels.
🥄 Smart Substitutes
- Cauliflower – Lower in carbs and can be used in various forms like rice or mashed to mimic starchy textures without the glucose spike.
- Zucchini – Low in carbohydrates and can be spiralized to make noodles, offering a pasta-like dish with minimal blood sugar impact.
- Broccoli – Rich in fiber and nutrients, low in carbs, helps in maintaining stable blood glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as raw jackfruit has a low glycemic load.
- 30–60 min: Slight increase in blood sugar could occur depending on portion size but generally remains manageable.
- 2–3 hr: Blood sugar levels should begin to stabilize due to the fiber content in raw jackfruit, assuming no high-carb foods are consumed alongside.
— BCDF community member
🧠 Lowering Impact Tip
Consume in very small portions or alongside high-fiber, high-protein foods to slow glucose absorption.
🤔 FAQs about Kathal raw
Can raw jackfruit be eaten on a low-carb diet?
Yes, in moderation. Raw jackfruit is relatively low in carbohydrates compared to other fruits and can be included in a low-carb diet.
How does raw jackfruit affect blood sugar compared to ripe jackfruit?
Raw jackfruit has a lower sugar content and a lower glycemic index than ripe jackfruit, making it more suitable for those managing their blood sugar levels.
Are there any specific ways to prepare raw jackfruit to keep it low-carb?
Using raw jackfruit in savory dishes with plenty of non-starchy vegetables and lean proteins can help keep the overall carbohydrate content of the meal low.
Download the Full Metabolic Intelligence Report (PDF)
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