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https://www.bluecircle.foundation/food/plum
Plum
CARBS
7.5g
PROTEINS
0.5g
FATS
0.2g
Plums are a low-calorie fruit with a moderate carbohydrate content, making them a potentially suitable option for people with diabetes when consumed in moderation.
Quantity: 1 medium (65g)
Glycemic Index: 40
Glycemic Load: 3
Fiber: 0.9g
Key Nutrients: Vitamin C, Vitamin A, potassium
Health Impact: Plums have a low glycemic index and moderate fiber content, which can help in managing blood sugar levels by providing a slower release of sugar into the bloodstream.
💉 Suggested Bolus
Consider a smaller bolus of insulin prior to consumption, or adjust timing based on continuous glucose monitoring data.
🍽️ 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 regulation.
🍽️ Best Paired With (Non Veg)
- Grilled chicken salad – Protein from chicken helps moderate blood sugar levels, while greens provide essential nutrients without many carbs.
- Egg and spinach omelette – Eggs are a high-protein, low-carb option that helps stabilize blood glucose levels.
🥄 Smart Substitutes
- Avocado – Provides healthy fats and fiber, helping to stabilize blood sugar levels.
- Berries – Lower in carbs and have a lower glycemic index compared to plums, reducing blood sugar spikes.
- Cucumber slices – Very low in carbohydrates and can provide a refreshing snack without significant blood sugar impact.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: A moderate rise in blood sugar could occur, depending on individual sensitivity to fructose.
- 2–3 hr: Blood sugar levels should begin 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 helps manage blood sugar more effectively than diets higher in carbohydrates.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume plums with a source of healthy fats or proteins to slow the absorption of glucose.
🤔 FAQs about Plum
Can eating plums affect my blood sugar?
Yes, plums contain natural sugars that can raise blood sugar levels, though the impact may be less dramatic compared to higher glycemic fruits.
Are there any fruits I can eat freely on a low-carb diet?
Berries like strawberries, blueberries, and raspberries are generally acceptable in moderation due to their lower carb content and glycemic index.
