1 Medium Pomegranate (About 200g) — Diabetes Nutrition Facts

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

Pomegranate

CARBS

18g

PROTEINS

1.7g

FATS

0.3g

Pomegranate is advisable for individuals with diabetes due to its low carbohydrate content and potential health benefits.

Quantity: 100g

Glycemic Index: 35

Glycemic Load: 9

Fiber: 4g

Key Nutrients: Vitamin C, Vitamin K, Folate

Health Impact: Pomegranate has a low glycemic index and load, which means it is less likely to cause rapid spikes in blood sugar levels. The fiber content also aids in digestion and can help regulate blood sugar.

💉 Suggested Bolus

Consider consuming pomegranate as part of a balanced meal to minimize blood sugar spikes.

🍽️ Best Paired With (Veg)

Mixed nuts – Provides protein and healthy fats to balance blood sugar levels.
Greek yogurt with chia seeds – High in protein and fiber to help stabilize blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein source that won't spike blood sugar.
Salmon with steamed vegetables – Healthy fats and protein with minimal impact on blood sugar.

🥄 Smart Substitutes

Berries (e.g. raspberries, blackberries) – Lower in carbs and high in fiber compared to pomegranate.
Avocado – Provides healthy fats and fiber without spiking blood sugar levels.

⏱ Blood Sugar Timeline

0–15 min: Unlikely to cause significant spikes in blood sugar.
30–60 min: May cause a slight increase in blood sugar levels.
2–3 hr: Blood sugar levels should return to baseline.

“Many individuals in the low-carb diabetes community find that incorporating more whole foods and reducing high-sugar fruits like pomegranate helps in better blood sugar management.”
— BCDF community member

🧠 Lowering Impact Tip

Pairing pomegranate with a source of protein or healthy fats can help slow down the absorption of carbohydrates.

🤔 FAQs about Pomegranate

Can I eat pomegranate if I have diabetes?

While pomegranate is a nutritious fruit, it is relatively high in natural sugars. It's best to consume it in moderation and pair it with protein or healthy fats to minimize its impact on blood sugar levels.

Are there other fruits I can enjoy instead of pomegranate?

Yes, berries like raspberries and blackberries are lower in carbs and can be a good alternative. Avocado is also a great option for healthy fats and fiber.

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