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ridge gourd, 100gms
CARBS
3.1g
PROTEINS
1.2g
FATS
0.2g
Quantity: 100g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 2.5g
Key Nutrients: Vitamin C, dietary fiber
Health Impact: Due to its low carbohydrate content, ridge gourd has a minimal impact on blood sugar levels and requires little insulin for metabolism.
💉 Suggested Bolus
No specific bolus adjustment needed due to low carbohydrate content.
🍽️ Best Paired With (Veg)
- Grilled Paneer – High in protein, helps in slow digestion and stabilizing blood sugar levels.
- Mixed Nuts – Healthy fats and proteins with minimal carbs for sustained energy without spikes.
- Avocado Salad – Rich in healthy fats and fiber, promoting fullness and a lower glycemic response.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Lean protein source that aids in muscle repair and stable glucose levels.
- Fish Stir-Fry – Omega-3 fatty acids in fish improve cardiovascular health and maintain steady blood sugar.
- Egg Omelette – High in protein and healthy fats, very low in carbs, ideal for blood sugar management.
🥄 Smart Substitutes
- Zucchini – Similar texture with slightly lower carb content, aiding in better glucose control.
- Cucumber – Higher water content for hydration with minimal impact on blood sugar levels.
- Celery – Very low in carbohydrates and can help in reducing calorie intake.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected due to low glycemic index.
- 30–60 min: Minimal impact on blood sugar, suitable for steady glucose levels.
- 2–3 hr: Stable blood sugar, no spikes due to low carbohydrate content.
— BCDF community member
🧠 Lowering Impact Tip
Consume with a source of healthy fats or proteins to further stabilize blood sugar levels.
🤔 FAQs about ridge gourd, 100gms
Is ridge gourd good for weight loss?
Yes, ridge gourd is low in calories and carbs, which makes it suitable for weight loss diets.
Can ridge gourd be eaten raw?
Yes, ridge gourd can be eaten raw and is often used in salads for its crunchy texture.
How does ridge gourd affect blood sugar in diabetics?
Ridge gourd has a low glycemic index, which means it has a minimal impact on blood sugar levels, making it a good choice for diabetics.
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