Per Medium Fruit — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/nectarine

nectarine

CARBS

15g

PROTEINS

FATS

0.2g

Nectarines are a moderate carbohydrate fruit, which may not align perfectly with a strict low-carb diet but can be included in moderation.

Quantity: 1 medium (142g)

Glycemic Index: 43

Glycemic Load: 5

Fiber: 2.4g

Key Nutrients: Vitamin C, Vitamin A, Potassium

Health Impact: Nectarines have a moderate glycemic index and low glycemic load, which may cause a moderate rise in blood sugar levels. The fiber content can aid in slower digestion and glucose absorption.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the moderate rise in blood sugar post-consumption.

🍽️ Best Paired With (Veg)

Almond butter – High in protein and healthy fats, reducing the overall glycemic index of the meal.
Chia seeds – Adds fiber and omega-3 fatty acids, aiding in slower digestion and blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that helps to balance the meal and reduce glucose spikes.
Smoked salmon – Rich in omega-3 fatty acids and protein, supporting overall metabolic health.

🥄 Smart Substitutes

Avocado – Provides healthy fats and very low carbs, helping to stabilize blood sugar levels.
Raspberries – Lower in carbs and higher in fiber, which can help minimize blood sugar spikes.
Cucumber slices – Very low in carbohydrates and can provide a refreshing taste similar to that of mild fruits.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the body begins to digest the food.
30–60 min: Moderate rise in blood sugar due to fructose content.
2–3 hr: Blood sugar begins to stabilize as the body processes the carbohydrates.

“Many in the low-carb community find that focusing on whole, unprocessed foods and incorporating healthy fats and proteins with each meal can significantly aid in managing blood sugar levels.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about nectarine

Can eating nectarines affect my blood sugar?

Yes, nectarines can cause a moderate rise in blood sugar due to their natural sugars, though they are lower in carbs than many other fruits.

Are nectarines keto-friendly?

Nectarines can be consumed in moderation on a keto diet, but portion control is key due to their sugar content.

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