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Rambutan fruit
CARBS
21g
PROTEINS
0.9g
FATS
0.2g
Quantity: 100g
Glycemic Index: Medium
Glycemic Load: 10
Fiber: 0.9g
Key Nutrients: Vitamin C, manganese
Health Impact: The high carbohydrate content can cause significant blood sugar spikes, particularly due to the sugars present, which are rapidly absorbed.
💉 Suggested Bolus
Consider pre-bolusing insulin if consumed, or use a dual-wave bolus to manage the rapid rise in blood sugar.
🍽️ Best Paired With (Veg)
- Mixed nuts – Provides healthy fats and proteins, which can help slow the absorption of sugar.
- Cheese – High in fat and protein, helping to balance blood sugar levels when paired with fruits like rambutan.
- Leafy greens – Very low in carbs and high in fiber, aiding in overall glucose management.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein helps moderate blood sugar spikes and provides satiety.
- Fish like salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar control.
- Eggs – Versatile and high in protein, helping to stabilize blood sugar levels.
🥄 Smart Substitutes
- Avocado – High in healthy fats and very low in carbohydrates, helping to maintain stable blood sugar levels.
- Berries (such as raspberries or blackberries) – Lower in carbs and have a minimal impact on blood glucose, while providing antioxidants.
- Cucumber slices – Very low in carbohydrates and can provide a refreshing snack without spiking blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as rambutan has a moderate glycemic index, but individual responses may vary.
- 30–60 min: Some individuals may experience a moderate rise in blood sugar, depending on the quantity consumed.
- 2–3 hr: Blood sugar levels should begin to stabilize if consumed in moderation and paired with a low-carb meal.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with a source of healthy fats or proteins to slow glucose absorption.
🤔 FAQs about Rambutan fruit
Can I eat rambutan if I am on a strict low-carb diet?
Rambutan can be included in moderation due to its sugar content. Pairing it with a high-fat or protein food can help minimize blood sugar spikes.
How many rambutans can I safely eat?
It's best to limit to a small serving, such as 4-5 fruits, to avoid excessive sugar intake, especially if managing diabetes.
What are the best times to consume rambutan for blood sugar control?
Consuming rambutan as part of a balanced meal with proteins and fats can help mitigate blood sugar spikes, typically better than consuming it alone or on an empty stomach.
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