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rucola
CARBS
3.65 g
PROTEINS
2.58 g
FATS
0.66 g
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 1.6 g
Key Nutrients: Vitamin K, Vitamin C, Vitamin A, Calcium, Iron
Health Impact: Rucola has a minimal impact on blood sugar levels due to its low carbohydrate content and high fiber, which slows digestion and reduces insulin spikes.
💉 Suggested Bolus
Typically, no insulin bolus adjustment is needed due to the low carbohydrate content.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats that can help slow digestion and reduce blood sugar spikes.
- Nuts – Provide healthy fats and protein, aiding in satiety and stable blood glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps maintain muscle mass and stabilize blood sugar levels.
- Salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity and reduce inflammation.
🥄 Smart Substitutes
- Spinach – Similar nutrient profile with higher magnesium content, which can aid in blood sugar control.
- Kale – Higher in fiber, which can help slow glucose absorption and stabilize blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar due to low carbohydrate content.
- 30–60 min: Stable blood sugar levels as rucola is low in carbs and high in fiber.
- 2–3 hr: Continued stable blood sugar, beneficial for long-term glucose management.
— BCDF community member
🧠 Lowering Impact Tip
Consume rucola as part of a mixed meal with healthy fats and proteins to further stabilize blood sugar levels.
🤔 FAQs about rucola
Can rucola be eaten raw in a diabetes diet?
Yes, rucola can be eaten raw and is excellent in salads. Its low carb content makes it ideal for blood sugar management.
Is rucola better for blood sugar control than iceberg lettuce?
Yes, rucola generally has more fiber and nutrients compared to iceberg lettuce, which can be beneficial for blood sugar control.
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