Medium Orange — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/navel-oranges

navel oranges

CARBS

15.4g

PROTEINS

0.9g

FATS

0.2g

Navel oranges are not advisable from a low-carb diabetes standpoint due to their moderate carbohydrate content which can impact blood sugar levels.

Quantity: 1 medium (140g)

Glycemic Index: 42

Glycemic Load: 5.9

Fiber: 3.1g

Key Nutrients: Vitamin C, potassium

Health Impact: Navel oranges have a moderate glycemic index and can cause blood sugar levels to rise due to their carbohydrate content. The fiber in oranges can moderate the rate of sugar absorption, slightly mitigating the impact.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion of the fiber.

🍽️ Best Paired With (Veg)

Mixed nuts – High in healthy fats and protein, nuts can help slow the absorption of sugar.
Chia pudding – Chia seeds are high in fiber and omega-3 fatty acids, aiding in blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled chicken salad – Protein from chicken helps stabilize blood sugar levels, while the greens provide essential nutrients without many carbs.
Smoked salmon – Rich in omega-3 fatty acids and protein, helping to manage blood sugar levels effectively.

🥄 Smart Substitutes

Avocado – Provides healthy fats and fiber with minimal impact on blood sugar levels.
Berries (such as blueberries or strawberries) – Lower in carbs and have a lower glycemic index compared to oranges, helping to manage blood sugar spikes.
Cucumber slices – Very low in carbohydrates and can provide a refreshing snack without significantly affecting blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the body begins to digest the food.
30–60 min: Blood sugar levels may rise depending on individual sensitivity to carbohydrates.
2–3 hr: Blood sugar levels typically begin to stabilize as insulin has been active.

“Many in the low-carb community find that focusing on whole, unprocessed foods and avoiding high-carb fruits like oranges can significantly improve blood sugar control.”
— BCDF community member

🧠 Lowering Impact Tip

Consume with a source of healthy fats or proteins to slow the absorption of glucose.

🤔 FAQs about navel oranges

Can eating oranges affect my blood sugar?

Yes, oranges contain natural sugars and carbohydrates that can cause blood sugar levels to rise.

Are there any low-carb fruits recommended for diabetics?

Berries such as strawberries and blueberries are often recommended due to their lower carbohydrate content and lower glycemic impact.

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