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Tuna and breadfruit
CARBS
27g
PROTEINS
24g
FATS
1g
Quantity: 100g each of tuna and breadfruit
Glycemic Index: Breadfruit: 65
Glycemic Load: 18
Fiber: 4.9g
Key Nutrients: Omega-3 fatty acids from tuna, dietary fiber from breadfruit
Health Impact: Tuna supports stable blood sugar due to its protein content, but breadfruit may cause glucose spikes due to its higher carb content.
💉 Suggested Bolus
Consider a dual-wave bolus if using insulin, with a higher initial bolus to manage the immediate rise from breadfruit.
🍽️ Best Paired With (Veg)
- Avocado Salad – Rich in healthy fats and fiber, helps to slow digestion and stabilize blood sugar levels.
- Steamed Asparagus – Low in carbs and high in fiber, aiding in blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Provides additional protein, supporting muscle maintenance without impacting blood sugar significantly.
- Baked Salmon – High in omega-3 fatty acids, which can improve insulin sensitivity and overall heart health.
🥄 Smart Substitutes
- Cauliflower Rice – Offers a low-carb alternative to breadfruit, helping to reduce blood sugar spikes.
- Zucchini Noodles – Provides a nutritious, low-carb substitute that can complement the protein-rich tuna without adding excessive carbohydrates.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as the body begins to digest the meal.
- 30–60 min: A moderate increase in blood sugar could occur, depending on the portion size of breadfruit.
- 2–3 hr: Blood sugar levels should begin to stabilize, especially if a low-carb substitute was used in place of breadfruit.
— BCDF community member
🧠 Lowering Impact Tip
Replace breadfruit with a lower-carb vegetable like spinach or kale.
🤔 FAQs about Tuna and breadfruit
Can I eat breadfruit if I am on a low-carb diet?
Breadfruit is higher in carbs; consider limiting portion sizes or substituting with a lower-carb option like cauliflower rice.
How can I make a tuna meal more filling without adding carbs?
Incorporate high-fiber vegetables like leafy greens or use fats like olive oil or avocados to increase satiety without adding carbs.
Download the Full Metabolic Intelligence Report (PDF)
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