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Lychee
CARBS
17g
PROTEINS
0.8g
FATS
0.4g
Quantity: 100g
Glycemic Index: 79
Glycemic Load: 12
Fiber: 1.3g
Key Nutrients: Vitamin C, Vitamin B6
Health Impact: Lychee's high sugar content can lead to rapid increases in blood sugar levels, necessitating careful management of portion size and timing of insulin for those on insulin therapy.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus to manage the rapid glucose rise.
🍽️ Best Paired With (Veg)
- Mixed nuts – Adding nuts can provide healthy fats and proteins, which help slow the absorption of sugar and stabilize blood glucose levels.
- Chia seeds – High in fiber and omega-3 fatty acids, chia seeds can help to slow down the digestion process, reducing blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Protein from chicken helps to balance the meal, reducing the overall glycemic index and supporting sustained energy levels.
- Boiled eggs – Eggs are low in carbohydrates and high in protein, aiding in slower digestion and steadier blood sugar levels.
🥄 Smart Substitutes
- Raspberries – Lower in carbs and provide a similar sweet taste with higher fiber content, which can help manage blood sugar levels.
- Strawberries – Offer a sweet flavor with fewer carbohydrates and a lower glycemic index, aiding in less significant blood sugar spikes.
- Blackberries – Rich in antioxidants and vitamins, blackberries have fewer carbs and sugars compared to lychee, supporting better glycemic control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to process the sugars.
- 30–60 min: Blood sugar levels may rise depending on individual insulin sensitivity and the quantity of lychees consumed.
- 2–3 hr: Blood sugar levels begin to stabilize as insulin responds to the glucose intake.
— BCDF community member
🧠 Lowering Impact Tip
Consume lychee in moderation and pair with a source of protein or healthy fat to slow glucose absorption.
🤔 FAQs about Lychee
Can eating lychee cause a spike in blood sugar?
Yes, lychee is high in sugar and can cause blood sugar spikes, particularly if eaten in large quantities without other macronutrients like fat or protein.
Are there any fruits I should avoid if I'm trying to manage my blood sugar?
Fruits like lychee, mango, and pineapple are higher in sugars and may cause more significant blood sugar spikes. Opt for berries or small portions of stone fruits instead.
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