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longan
CARBS
15.14 g
PROTEINS
1.31 g
FATS
0.1 g
Quantity: 100 g
Glycemic Index: 62
Glycemic Load: 9.3
Fiber: 1.1 g
Key Nutrients: Vitamin C, potassium
Health Impact: Due to its carbohydrate content, longan can cause a moderate rise in blood sugar levels, which might require careful management in diabetic diets.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion and absorption rate when paired with fats or proteins.
🍽️ Best Paired With (Veg)
- Grilled tofu with herbs – Provides a high-protein, low-carb option that complements any meal without raising blood sugar levels.
- Zucchini noodles – Offers a low-carb alternative to pasta, helping to keep the meal filling and blood sugar friendly.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – High in protein and virtually carb-free, aiding in blood sugar management.
- Baked salmon – Rich in omega-3 fatty acids and low in carbs, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Avocado – Rich in healthy fats and very low in carbohydrates, helping to maintain stable blood sugar levels.
- Berries (such as blueberries or strawberries) – Lower in carbs and have a lower glycemic index compared to longan, providing a sweet taste without a significant blood sugar spike.
- Nuts (like almonds or walnuts) – Provide healthy fats and protein, contributing to satiety and minimal impact on blood glucose.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as longan is not consumed.
- 30–60 min: Stable blood sugar due to avoidance of high sugar fruits.
- 2–3 hr: Continued stable blood sugar, supported by the consumption of low-carb substitutes.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with a source of healthy fats or proteins to slow glucose absorption.
🤔 FAQs about longan
Can I eat longan if I am on a low-carb diet?
Longan is higher in sugar and carbs. Opt for lower-carb fruits like berries or consider savory snacks like nuts.
What are the best low-carb snacks for diabetes?
Nuts, seeds, cheese, and avocado are excellent as they have minimal impact on blood sugar levels.
How can I satisfy my sweet tooth on a low-carb diet?
Try incorporating small portions of berries or dark chocolate with a high cocoa content, as these options are lower in carbs.
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