Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/raw-jackfruit

raw jackfruit

CARBS

23g

PROTEINS

FATS

0.3g

Raw jackfruit is moderately high in carbohydrates and may not be ideal for a strict low-carb diet, but can be included in moderation.

Quantity: 100g

Glycemic Index: 75

Glycemic Load: 18

Fiber: 1.5g

Key Nutrients: Vitamin C, potassium

Health Impact: Due to its moderate carbohydrate content and high glycemic index, raw jackfruit can cause significant blood sugar spikes if consumed in large quantities.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if included in a meal.

🍽️ Best Paired With (Veg)

Avocado – High in healthy fats that can help slow the absorption of sugars into the bloodstream.
Nuts – Provide a good source of fats and proteins, which can help balance blood sugar levels when paired with fruits.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Lean protein helps moderate blood sugar rises and provides satiety, reducing the likelihood of overeating.
Fish – Rich in omega-3 fatty acids and proteins, aiding in blood sugar regulation and cardiovascular health.

🥄 Smart Substitutes

Cauliflower – Lower in carbs and can be used in a variety of dishes to mimic starchy textures while keeping blood sugar levels stable.
Zucchini – Low in carbohydrates and can be spiralized to replace higher carb items like noodles in dishes, helping to reduce glucose spikes.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as raw jackfruit has a lower glycemic load.
30–60 min: A moderate increase in blood sugar could occur depending on portion size and ripeness of the fruit.
2–3 hr: Blood sugar levels should begin to stabilize, especially if consumed as part of a balanced meal with fats and proteins.

“Many in the low-carb community find that incorporating moderate amounts of low glycemic fruits like raw jackfruit into a meal that includes plenty of protein and healthy fats can help manage glucose levels effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber or high-protein foods to slow glucose absorption.

🤔 FAQs about raw jackfruit

Is raw jackfruit high in sugar?

Raw jackfruit has a relatively low sugar content compared to other fruits, making it a better option for those managing diabetes.

How can I include raw jackfruit in a low-carb diet?

Use raw jackfruit in moderation as part of a balanced meal with plenty of proteins and fats to minimize blood sugar spikes.

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