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Wild arugula
CARBS
3.6 g
PROTEINS
2.6 g
FATS
0.7 g
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: Very low
Fiber: 1.6 g
Key Nutrients: Vitamin K, Vitamin C, Vitamin A, calcium, and iron
Health Impact: Due to its low carbohydrate content and minimal impact on insulin response, wild arugula supports stable blood glucose levels and is digested slowly.
💉 Suggested Bolus
Typically does not require insulin adjustment due to its low carbohydrate content.
🍽️ Best Paired With (Veg)
- Grilled halloumi cheese – Provides a high-protein, low-carb complement to arugula's crisp texture.
- Avocado slices – Healthy fats in avocado can help slow digestion and stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps maintain blood sugar levels and complements the peppery flavor of arugula.
- Smoked salmon – Omega-3 fatty acids in salmon promote heart health, important for diabetes management.
🥄 Smart Substitutes
- Baby spinach – Similar nutrient profile with a milder taste, also low in carbs.
- Kale – Higher in fiber which can help with glucose control.
- Swiss chard – Provides a different texture and taste with similar low carb benefits.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar due to low carb content.
- 30–60 min: Stable blood sugar levels as arugula is high in fiber and low in carbohydrates.
- 2–3 hr: Continued stable blood sugar; the fiber in arugula helps to moderate any rises in glucose levels.
— BCDF community member
🧠 Lowering Impact Tip
Consume as part of a mixed meal with healthy fats and proteins to further stabilize blood sugar levels.
🤔 FAQs about Wild arugula
Is arugula good for a diabetes-friendly diet?
Yes, arugula is excellent for diabetes management due to its low carbohydrate content and high nutrient density.
Can arugula replace lettuce in salads for a diabetic diet?
Absolutely, arugula can be a flavorful, nutrient-rich substitute for lettuce in salads, offering variety without adding extra carbs.
Download the Full Metabolic Intelligence Report (PDF)
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