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Jackfruit (Kathal, ripe)

कटहल · పనస పండు

A large tropical fruit whose ripe yellow bulbs are sweet and fibrous. Moderate GI with a decent fiber content.

60
GI · Medium GI
0Low (55)Med (69)110+
60
Glycemic Index
14
Glycemic Load
100g
Serving Size
95
Calories
Per serving: 3-4 ripe bulbs

Nutrition per Serving

23g
Carbs
1.5g
Protein
0.6g
Fat
2g
Fiber
🍎FruitsSouth IndianKeralaTamilAndhraveganSeasonal (Mar, Apr, May, Jun)

Tips to Manage Blood Sugar

Limit portion size as ripe bulbs are high in natural sugars; pair with nuts to slow absorption.

GI Source: University of Sydney GI Database

Lower-GI Alternatives

Try these instead for better blood sugar control

Mango (Aam)

आम · మామిడి పండు

King of fruits in India. Despite being sweet, ripe mango has a medium GI. However, portion control is key due to high natural sugar.

South IndianNorth IndianMaharashtrian+1
GL 980 kcal1 medium slice / half mango

Sitaphal (Custard Apple)

सीताफल · సీతాఫలం

Creamy, sweet seasonal fruit. High natural sugar content gives it a higher GI. Rich in B vitamins and potassium.

MaharashtrianSouth IndianAndhra
GL 11100 kcal1 small custard apple (flesh only)

Banana

केला · అరటి పండు

The most consumed fruit in India. GI varies by ripeness — green/semi-ripe is lower GI than fully ripe bananas.

South IndianNorth IndianKerala+1
GL 14105 kcal1 medium banana