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Marmelade
CARBS
67g
PROTEINS
0.4g
FATS
0.1g
Quantity: 100g
Glycemic Index: 65
Glycemic Load: 44
Fiber: 1.5g
Key Nutrients: Vitamin C
Health Impact: High sugar content can lead to significant blood sugar spikes and requires careful insulin management.
💉 Suggested Bolus
Pre-bolusing or using an extended bolus to manage the rapid glucose rise.
🍽️ Best Paired With (Veg)
- Flaxseed Crackers – Low in carbohydrates and high in omega-3 fatty acids, complementing the low glycemic impact of the spread.
- Cottage Cheese – High in protein and low in carbs, helping to balance out the meal and maintain satiety.
🍽️ Best Paired With (Non Veg)
- Smoked Salmon – Provides high-quality protein and omega-3 fatty acids, enhancing the nutritional profile of the meal without adding carbs.
- Boiled Eggs – Rich in protein and fats, they help to extend the feeling of fullness and stabilize blood sugar levels.
🥄 Smart Substitutes
- Chia Seed Jam – Offers high fiber and lower net carbs, helping to manage blood sugar levels more effectively.
- Sugar-Free Nut Butter – Provides healthy fats and protein, reducing the overall glycemic impact.
- Avocado Spread – Rich in monounsaturated fats and very low in carbs, supporting stable blood glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as substitutes are low in sugars and high in fats or proteins.
- 30–60 min: Stable blood sugar due to slow digestion of fats and proteins.
- 2–3 hr: Continued stability in blood sugar, with no significant spikes or drops.
— BCDF community member
🧠 Lowering Impact Tip
Consume in very small amounts or replace with a low-carb, sugar-free alternative.
🤔 FAQs about Marmelade
Can I eat marmalade if I am on a low-carb diet?
Traditional marmalade is high in sugar. Opt for low-carb substitutes like chia seed jam or sugar-free nut butters.
How do I make a low-carb spread for toast?
Consider blending berries with chia seeds and a sweetener like stevia to create a homemade, low-carb jam.
What are the best low-carb foods to pair with a breakfast spread?
Pair your low-carb spreads with foods like flaxseed crackers, cottage cheese, or boiled eggs for a balanced meal.
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