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https://www.bluecircle.foundation/food/mangosteen
Mangosteen
CARBS
18 g
PROTEINS
0.41 g
FATS
0.58 g
Mangosteen is not advisable for a low-carb diabetes diet due to its high carbohydrate content.
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: 10
Fiber: 1.8 g
Key Nutrients: Vitamin C, fiber
Health Impact: Mangosteen's carbohydrate content can cause significant blood sugar spikes, particularly due to its sugar content. The digestion time is relatively quick, leading to faster glucose release into the bloodstream.
💉 Suggested Bolus
Consider using a dual-wave or extended bolus if using an insulin pump, to manage the rapid rise in blood sugar post-consumption.
🍽️ Best Paired With (Veg)
- Mixed nuts – Provides a good source of fats and protein, which can help slow the absorption of sugars and stabilize blood sugar levels.
- Chia seeds – High in fiber and omega-3 fatty acids, aiding in blood sugar control and providing a feeling of fullness.
- Spinach salad – Low in carbs and high in fiber, helping to fill you up without affecting blood sugar significantly.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein and virtually carb-free, supporting stable glucose levels.
- Boiled eggs – Contain fats and proteins that help slow down sugar absorption, aiding in steady blood sugar.
- Smoked salmon – Rich in omega-3 fatty acids and protein, beneficial for blood sugar management.
🥄 Smart Substitutes
- Avocado – Rich in healthy fats and very low in carbohydrates, helping to maintain stable blood sugar levels.
- Berries (such as raspberries or blackberries) – Lower in sugar and high in fiber, which can help minimize blood sugar spikes.
- Cucumber slices – Very low in carbohydrates and can provide a refreshing taste similar to water-rich fruits like mangosteen.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar due to the absence of rapid-digesting carbohydrates.
- 30–60 min: A gradual, minimal rise in blood sugar if any, as the body processes the natural sugars slowly.
- 2–3 hr: Blood sugar levels should remain relatively stable, with no significant spikes or drops.
“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods not only helps in managing blood sugar levels but also improves overall health. Substituting high-sugar fruits with lower-carb options can significantly reduce the risk of glucose spikes.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume mangosteen in moderation and pair it with a source of healthy fats or proteins to slow glucose absorption.
🤔 FAQs about Mangosteen
Can I eat mangosteen if I am on a strict low-carb diet?
Mangosteen contains natural sugars and carbs, so it should be consumed sparingly. Consider substituting it with lower-carb fruits like berries or avocados.
What are the best times to consume fruits if I have diabetes?
It's best to consume fruits during or after a meal to help slow the absorption of sugar, especially when paired with high-fiber or high-protein foods.
How can I satisfy my sweet tooth on a low-carb diet?
Opt for fruits with lower glycemic indexes like berries or consider sweet-tasting, low-carb snacks like cinnamon-flavored nuts.
