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Palm jaggery
CARBS
98 g
PROTEINS
0.4 g
FATS
0.1 g
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.
— 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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