Arrowhead, raw & Diabetes
Moderate glycemic impact — consider portion size. Glycemic load of 12.5 per 100g.
✅ Nutrition data verified · GL 12.5/100g · GI 61.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Impact
The Numbers at a Glance
What to Watch For
⚠️ Low Dietary Fiber
Arrowhead, raw contains only 0g of fiber per 100g — far below the recommended threshold for diabetes-friendly carbohydrates. Without fiber to slow digestion, the starches break down rapidly in the small intestine, causing a quicker glucose release into the bloodstream. The American Diabetes Association recommends choosing high-fiber carbohydrates (≥3g per serving) to help stabilize post-meal blood sugar. Pairing Arrowhead, raw with high-fiber vegetables or legumes can partially offset this effect.
ADA Standards of Medical Care in Diabetes (2024). Diabetes Care, 47(Suppl 1).
More Vegetables and Vegetable Products to Compare
Practical Tips
💡 Pair With Protein & Fiber
Eating alongside lean protein and non-starchy vegetables slows gastric emptying and blunts the post-meal blood sugar rise.
💡 Cook Lightly or Eat Raw
Overcooking breaks down vegetable fiber and can increase glycemic impact. Light steaming preserves structure and nutrients.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
Alternatives to Consider
🥦 Chrysanthemum leaves, raw
GL 0/100g — Low GL
Fiber 3.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chrysanthemum leaves, raw & diabetes →🥦 Chrysanthemum, garland, raw
GL 0/100g — Low GL
Fiber 3.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chrysanthemum, garland, raw & diabetes →🥦 Alfalfa seeds, sprouted, raw
GL 0.1/100g — Low GL
Fiber 1.9g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Alfalfa seeds, sprouted, raw & diabetes →🥦 Mustard greens, frozen, unprepared
GL 0.1/100g — Low GL
Fiber 3.3g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Mustard greens, frozen, unprepared & diabetes →Frequently Asked Questions
How does Arrowhead rate for blood sugar control?
Arrowhead falls in the middle range for diabetes (GL 12.5). It's fine in moderation, but keep portions reasonable — especially if you're counting carbs.
What is the glycemic load of Arrowhead?
Arrowhead has a glycemic load of 12.5 per 100g. A standard serving (1 cup raw, 25.0g) delivers a GL of 3.1. GI data from Sydney University GI Database (Atkinson et al., 2021).
How quickly does Arrowhead raise blood sugar?
With only 0g of fiber per 100g, Arrowhead's GL of 12.5 means the blood sugar impact is moderate. The carbohydrates digest and absorb quickly. Pairing with protein and high-fiber foods can help slow absorption.
Why is fiber important for blood sugar control?
Dietary fiber slows carbohydrate digestion and absorption, leading to a more gradual blood sugar rise. Arrowhead has only 0g of fiber per 100g, which is one reason its glycemic load (12.5) is moderate. The ADA recommends choosing carbs with at least 3g of fiber per serving. Adding high-fiber foods like vegetables or legumes to your meal can help compensate.
Is the GI value accurate?
The GI of 61.9 for Arrowhead is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Vegetables and Vegetable Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
References & Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 61.9 — subcategory_avg:Vegetables and Vegetable Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 25.0g) = 12.5 × 25.0 ÷ 100 = 3.1
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 169203. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Arrowhead, raw — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/arrowhead-raw/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.