Per 100 Grams — Diabetes Nutrition Facts

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

Pomelo

CARBS

9.62g

PROTEINS

0.76g

FATS

0.04g

Pomelo is a low-calorie citrus fruit with a moderate amount of carbohydrates, making it a potentially suitable option for individuals managing diabetes when consumed in moderation.

Quantity: 100g

Glycemic Index: 30

Glycemic Load: 2

Fiber: 1g

Key Nutrients: Vitamin C, potassium

Health Impact: Pomelo has a low glycemic index and moderate carbohydrate content, which may result in a slower and smaller rise in blood glucose levels compared to high-carb fruits.

💉 Suggested Bolus

Consider a smaller bolus of rapid-acting insulin prior to consumption, adjusted based on personal glucose response patterns.

🍽️ Best Paired With (Veg)

Mixed nuts – Healthy fats and proteins from nuts can help further moderate blood sugar levels.
Spinach salad – High in fiber and nutrients, adding bulk and nutritional value with minimal carbs.
Chia pudding – Chia seeds are high in omega-3 fatty acids and fiber, aiding in blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Lean protein helps to stabilize blood sugar levels and provides satiety.
Smoked salmon – Rich in omega-3 fatty acids and protein, supporting overall metabolic health.
Boiled eggs – Provide a good source of protein and fats, with very low carbohydrates.

🥄 Smart Substitutes

Avocado – Provides healthy fats and fiber, helping to stabilize blood sugar levels.
Berries – Lower in carbs and rich in antioxidants, offering a sweet taste with minimal impact on blood sugar.
Cucumber slices – Very low in carbohydrates and can provide a refreshing taste similar to water-rich fruits like pomelo.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as pomelo has a low glycemic index and releases sugars slowly.
30–60 min: A slight increase in blood sugar could be observed, depending on individual metabolic response.
2–3 hr: Blood sugar levels should begin to stabilize due to the fiber content in pomelo slowing down the absorption of sugar.

“Many in the low-carb community find that incorporating whole, minimally processed foods like pomelo can aid in better overall blood sugar management, especially when paired with protein and healthy fats.”
— BCDF community member

🧠 Lowering Impact Tip

Consume pomelo along with a source of healthy fats or protein to slow the absorption of glucose.

🤔 FAQs about Pomelo

Can eating pomelo help manage my diabetes?

Pomelo, being low in carbs and high in fiber, can be a part of a diabetes-friendly diet when consumed in moderation.

Is pomelo better for my blood sugar than other fruits?

Pomelo has a lower glycemic index compared to many other fruits, which may result in a lesser impact on blood sugar levels.

How often can I eat pomelo?

While individual responses vary, incorporating pomelo occasionally and in controlled portions can be part of a balanced low-carb diet.

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