Longans, dried & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 36.3 per 100g.
✅ Nutrition data verified · GL 36.3/100g · GI 49.1 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
How This Food Affects Blood Sugar
Key Nutrition Data
What to Watch For
⚠️ Low Dietary Fiber
Longans, dried 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 Longans, dried with high-fiber vegetables or legumes can partially offset this effect.
ADA Standards of Medical Care in Diabetes (2024). Diabetes Care, 47(Suppl 1).
Tips for Enjoying It
💡 Pair With Protein & Fiber
Eating alongside lean protein and non-starchy vegetables slows gastric emptying and blunts the post-meal blood sugar rise.
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 Eat Whole, Not Juiced
Whole fruit contains fiber that buffers sugar absorption. Juices remove this fiber, causing a faster glucose spike.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
Related Fruits and Fruit Juices Options
Foods to Try Instead
🍎 Olives, pickled, canned or bottled, green
GL 0.3/100g — Low GL
Fiber 3.3g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Olives, pickled, canned or bottled, green & diabetes →🍎 Avocados, raw, all commercial varieties
GL 0.9/100g — Low GL
Fiber 6.7g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Avocados, raw, all commercial varieties & diabetes →🍎 Avocados, raw, California
GL 0.9/100g — Low GL
Fiber 6.8g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Avocados, raw, California & diabetes →🍎 Avocados, raw, Florida
GL 1.1/100g — Low GL
Fiber 5.6g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Avocados, raw, Florida & diabetes →Frequently Asked Questions
Can Longans fit into a diabetes meal plan?
Longans scores high on the glycemic load scale (36.3). For better blood sugar control, look for alternatives — there's usually a lower-GL option in the same food category.
What is the glycemic load of Longans?
The glycemic load of Longans is 36.3 per 100g. GL is calculated by multiplying the GI (49.1) by the available carbohydrates (74.0g) and dividing by 100.
What happens to blood sugar after eating Longans?
The primary way Longans affects blood sugar is through its carbohydrate content (74.0g/100g). With a GI of 49.1 (low) and limited fiber, this produces an overall GL of 36.3 (High).
Why is fiber important for blood sugar control?
Dietary fiber slows carbohydrate digestion and absorption, leading to a more gradual blood sugar rise. Longans has only 0g of fiber per 100g, which is one reason its glycemic load (36.3) is high. 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 49.1 for Longans is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Fruits and Fruit Juices 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.
Can portion control make this food work?
Yes — half a standard serving of Longans reduces the glycemic load substantially. At GL 36.3 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
References & Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 49.1 — subcategory_avg:Fruits and Fruit Juices. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 100g) = 36.3 × 100 ÷ 100 = 36.3
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 169907. 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. “Longans, dried — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/longans-dried/
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.