Plums, canned, purple, heavy syrup pack, solids and liquids & Diabetes
Moderate glycemic impact — consider portion size. Glycemic load of 11 per 100g.
✅ Nutrition data verified · GL 11/100g · GI 49.1 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Impact
Nutrition Profile
How It Stacks Up in Its Family
The sugar figure here is the family ceiling — 22.3 per 100g, about 82% above the family average, where variants run 0-22.3 per 100g. The saturated fat figure here is the family ceiling — 0.0 per 100g, about 67% above the family average, where variants run 0-0.0 per 100g.
Verdicts split across the family: the gentlest option is Water pack (GL 5) and the heaviest is Drained (GL 10.6); this one is eat in moderation. Glycemic load across the 6-item Plums group runs 5 to 12.4 per 100g, so the version matters as much as the food. See the numbers side by side: Water pack, Extra heavy syrup pack, Juice pack.
What to Watch For
⚠️ Low Dietary Fiber
Plums, canned, purple, heavy syrup pack, solids and liquids contains only 0.9g 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 Plums, canned, purple, heavy syrup pack, solids and liquids with high-fiber vegetables or legumes can partially offset this effect.
ADA Standards of Medical Care in Diabetes (2024). Diabetes Care, 47(Suppl 1).
Better Alternatives
🍎 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 →Related Fruits and Fruit Juices Options
🟢 Low GL · GL 2.4/100g
🟢 Low GL · GL 4.1/100g
🟢 Low GL · GL 3.6/100g
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 23g | 5.3g | 2.5 | Friendly |
| Standard Serving | 46g | 10.7g | 5.1 | Friendly |
| Restaurant Portion | 92g | 21.4g | 10.1 | Moderate |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Questions People Ask
Is Plums purple heavy syrup pack a reasonable choice if you have diabetes?
Neither the best nor the worst: Plums purple heavy syrup pack at GL 11.0 is moderate territory. The real question is what else is on your plate. A balanced meal with vegetables and protein can make this work well.
Where does Plums purple heavy syrup pack sit on the glycemic load scale?
The glycemic load of Plums purple heavy syrup pack is 11.0 per 100g. GL is calculated by multiplying the GI (49.1) by the available carbohydrates (22.3g) and dividing by 100.
What happens to blood sugar after eating Plums purple heavy syrup pack?
The primary way Plums purple heavy syrup pack affects blood sugar is through its carbohydrate content (23.2g/100g). With a GI of 49.1 (low) and limited fiber, this produces an overall GL of 11.0 (Moderate).
Why is fiber important for blood sugar control?
Dietary fiber slows carbohydrate digestion and absorption, leading to a more gradual blood sugar rise. Plums purple heavy syrup pack has only 0.9g of fiber per 100g, which is one reason its glycemic load (11.0) 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 49.1 for Plums purple heavy syrup pack 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.
Methodology & 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, 46.0g) = 11.0 × 46.0 ÷ 100 = 5.1
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 169132. 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. “Plums, canned, purple, heavy syrup pack, solids and liquids — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/plums-canned-purple-heavy-syrup-pack-solids-and-liquids/
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.