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https://www.bluecircle.foundation/food/palm-sugar
Palm sugar
CARBS
75 g
PROTEINS
0.5 g
FATS
0.4 g
Palm sugar, although natural, is high in carbohydrates and can cause significant blood sugar spikes, making it unsuitable for a low-carb diabetes management approach.
Quantity: 100 g
Glycemic Index: 35
Glycemic Load: 26.25
Fiber: 0.1 g
Key Nutrients: Potassium, zinc, iron
Health Impact: High carbohydrate content can lead to significant blood sugar spikes and increased insulin demand, potentially affecting metabolic control in diabetes.
💉 Suggested Bolus
If consumed, consider using a dual-wave or extended bolus to manage the slower digestion and absorption rate.
🍽️ Best Paired With (Veg)
- Almond flour pancakes – Low in carbs and high in fiber, helps maintain stable blood glucose levels.
- Chia seed pudding – Rich in omega-3 fatty acids and fiber, supporting blood sugar control and satiety.
🍽️ Best Paired With (Non Veg)
- Grilled chicken with herbs – High in protein and virtually carb-free, aiding in glucose stabilization.
- Beef stir-fry with vegetables – Provides a balanced meal with low carbs and high nutritional value, minimizing blood sugar spikes.
🥄 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 baking and cooking.
- Monk fruit sweetener – Derived from a fruit, it contains no calories and carbs, and does not raise blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as substitutes like stevia and erythritol do not cause immediate blood sugar spikes.
- 30–60 min: Blood sugar levels should remain stable if low-carb substitutes are used in place of palm sugar.
- 2–3 hr: Long-term blood sugar levels should show little to no significant rise, promoting better overall glucose control.
“Many in the low-carb community have found that replacing traditional sweeteners with natural, low-carb alternatives not only helps in managing blood sugar levels but also aids in achieving a healthier lifestyle overall.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Use minimal amounts or substitute with a low-carb, low-calorie sweetener like stevia or erythritol.
🤔 FAQs about Palm sugar
Can I use palm sugar in moderation if I am managing diabetes?
It's better to opt for a no-carb sweetener like stevia or erythritol to avoid any risk of blood sugar spikes.
Are there any natural sweeteners that won't affect my blood sugar?
Yes, natural sweeteners like stevia, erythritol, and monk fruit are excellent choices as they have little to no effect on blood sugar levels.
