Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/kokum

Kokum

CARBS

3.1g

PROTEINS

0.1g

FATS

0.1g

Kokum, being low in carbohydrates and high in fiber, is generally suitable for a diabetes-friendly diet.

Quantity: 100g

Glycemic Index: Low

Glycemic Load: Low

Fiber: 3.0g

Key Nutrients: Vitamin C, dietary fiber, antioxidants

Health Impact: Due to its low carbohydrate content and presence of dietary fiber, kokum is unlikely to cause significant blood sugar spikes. Its antioxidants may also support overall metabolic health.

💉 Suggested Bolus

If using insulin, a standard bolus should suffice due to the low carbohydrate content. Adjustments may not be necessary.

🍽️ Best Paired With (Veg)

Paneer – High in protein and low in carbs, helps stabilize blood sugar levels.
Cauliflower rice – A low-carb alternative to rice that pairs well with kokum-based dishes.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Lean protein source that helps maintain blood sugar levels when paired with kokum.
Fish curry – Rich in omega-3 fatty acids and low in carbs, suitable for a low-carb diet.

🥄 Smart Substitutes

Lemon juice – Provides a similar sour flavor with minimal impact on blood sugar levels.
Tamarind – Offers a tangy taste and is low in carbohydrates, helping to manage blood sugar spikes.

⏱ Blood Sugar Timeline

0–15 min: No significant impact on blood sugar as kokum is low in carbohydrates.
30–60 min: Blood sugar levels should remain stable if consumed in moderation without high-carb accompaniments.
2–3 hr: No delayed impact on blood sugar levels, supporting steady glucose control.

“Many in the low-carb diabetes community find that incorporating kokum into their meals adds flavor without compromising their glucose control, especially useful in managing cravings for tangy or sour foods.”
— BCDF community member

🧠 Lowering Impact Tip

Consume kokum in moderation and preferably combined with a source of healthy fats or proteins to further slow the absorption of sugars.

🤔 FAQs about Kokum

Can kokum help in managing diabetes?

Yes, kokum can be a part of a diabetes-friendly diet due to its low carbohydrate content and its potential to enhance the flavor of dishes without raising blood sugar levels significantly.

Is kokum good for weight loss?

Kokum may aid in weight loss as it is low in calories and carbs, making it a suitable addition to a weight management diet.

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