Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/palm-jaggery

Palm jaggery

CARBS

98 g

PROTEINS

0.4 g

FATS

0.1 g

Palm jaggery is not advisable for individuals managing diabetes due to its high carbohydrate content which can lead to significant blood glucose spikes.

Quantity: 100 g

Glycemic Index: High

Glycemic Load: High

Fiber: 0 g

Key Nutrients: Minerals such as potassium and magnesium

Health Impact: High carbohydrate content can cause rapid increases in blood sugar and insulin response, which is detrimental for diabetes management.

💉 Suggested Bolus

Not applicable as avoidance is recommended.

🍽️ Best Paired With (Veg)

Chia seeds – High in fiber and omega-3 fatty acids, helping to slow digestion and stabilize blood sugar levels.
Flaxseeds – Rich in fiber and healthy fats that can help manage blood sugar by slowing the rate of digestion.

🍽️ Best Paired With (Non Veg)

Grilled salmon – Rich in omega-3 fatty acids and protein, which do not spike blood sugar and help in overall metabolic health.
Boiled eggs – Provide high-quality protein and fats, contributing to satiety and stable blood glucose levels.

🥄 Smart Substitutes

Stevia – Natural, zero-calorie sweetener that does not impact blood glucose levels.
Erythritol – A sugar alcohol with minimal impact on blood sugar, suitable for sweetening without the carbs.
Monk fruit sweetener – Contains zero calories and carbs, does not raise blood sugar levels, and is much sweeter than sugar, requiring less quantity.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as substitutes like stevia and erythritol do not cause a rapid increase in blood glucose.
30–60 min: Blood sugar levels remain stable if substitutes are used as they do not contribute to glucose spikes.
2–3 hr: Long-term blood sugar levels should remain stable, avoiding the typical peaks associated with high-carb sweeteners.

“Many in the low-carb community find that natural, low-calorie sweeteners like stevia and erythritol help manage cravings without compromising blood sugar control.”
— BCDF community member

🧠 Lowering Impact Tip

Avoid consumption or substitute with a low-carb, natural sweetener like stevia.

🤔 FAQs about Palm jaggery

Can palm jaggery be a part of a low-carb diet?

Palm jaggery, although slightly better than refined sugar, still contains a high amount of carbohydrates and can cause blood sugar spikes. It's best used sparingly if at all.

What are the best times to consume sweeteners if I have diabetes?

The best time is during or after meals as part of a balanced diet to minimize any potential impact on blood sugar levels.

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