Jackfruit is a popular fruit in India, but if you have diabetes, you might be wondering—can you enjoy it too? Let’s break it down.
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Before we dive into how jackfruit affects your blood sugar, let’s first understand two important concepts: Glycemic Index (GI) and Glycemic Load (GL).
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It measures how quickly a food raises your blood sugar levels after eating.
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Jackfruit has a medium glycemic index (GI) of 50-60, which means it won’t spike your blood sugar as fast as high-GI foods like white bread (75). But it still has an impact on blood sugar.
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It takes both the GI and the amount of carbs in a food into account, making it a more accurate measure for diabetes control.
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With a moderate glycemic load (GL) of 13-18, jackfruit is less likely to cause blood sugar surges compared to high GL foods (<20).
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Jackfruit is rich in protein, fiber, and antioxidants, which help slow digestion and may reduce the risk of chronic diseases. The antioxidants, like flavonoids, also aid in long-term blood sugar control.
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You can enjoy jackfruit in moderation, like 1/2 cup (75 grams), which provides about 18 grams of carbs. It has a medium GI, so it won’t cause a rapid spike in blood sugar.
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While jackfruit is tasty and nutritious, it’s important to keep portions in check to avoid raising your blood sugar. Choose small servings and combine with high-fiber foods for better control.
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