Poi & Diabetes
Moderate glycemic impact — consider portion size. Glycemic load of 16.6 per 100g.
✅ Nutrition data verified · GL 16.6/100g · GI 61.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Impact
Nutrition Overview
What to Watch For
⚠️ Low Dietary Fiber
Poi contains only 0.4g 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 Poi 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.
💡 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.
More Vegetables and Vegetable Products to Compare
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 120g | 32.7g | 19.9 | High |
| Standard Serving | 240g | 65.4g | 39.8 | High |
| Restaurant Portion | 480g | 130.7g | 79.7 | High |
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.
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 →Common Questions
How does Poi rate for blood sugar control?
With a GL of 16.6, Poi is in the 'eat in moderation' category. A small serving is fine, but don't make it the centerpiece of your meal without balancing it out.
What is the glycemic load of Poi?
GL = 16.6 per 100g for Poi. For context: low GL is ≤10, moderate is 11–19, and high is ≥20. Poi falls into the Moderate category.
How does Poi affect blood sugar?
After eating Poi, you can expect a moderate blood sugar response. The GL of 16.6 means a noticeable elevation. This can vary based on what else you eat with it.
Why is fiber important for blood sugar control?
Dietary fiber slows carbohydrate digestion and absorption, leading to a more gradual blood sugar rise. Poi has only 0.4g of fiber per 100g, which is one reason its glycemic load (16.6) 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 Poi 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, 240.0g) = 16.6 × 240.0 ÷ 100 = 39.8
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 170431. 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. “Poi — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/poi/
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.