● Food Intelligence · Fruit
Across 778 single-item logs where 537 Signos members ate pomegranate arils alone, the average glucose peak was +35.8 mg/dL — moderate-to-high territory for a fruit carrying GL 19, a non-trivial glycemic load despite the tartness. Sprinkle the arils on yogurt or oatmeal and the peak drops to +29.8 mg/dL; pour the juice and it climbs to +36.9 mg/dL.
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Yes — across 778 single-item logs where members ate pomegranate arils alone, the average glucose peak was +35.8 mg/dL, with 54% of responses exceeding the +30 mg/dL threshold. Across our single-item cohort of 778 pomegranate logs from 537 unique members, the mean glucose peak was +35.8 mg/dL — moderate-to-high territory and higher than most common fruits. The honest number for this fruit is the GL of 19 — not the GI of 58. That GL is 3× a typical citrus and explains the cohort response. Three levers shape the variance in the broader 4,730-meal form-tagged cohort: total meal sugar content (high-sugar meals spike ~35% higher in 2,111 matched logs, p<0.001), total carb load (≥60g pushes peaks ~32% higher), and what you put the arils on (yogurt or oatmeal cuts the peak −4 mg/dL across 1,058 logs). The IQR spans 30 mg/dL (p25: +20, p75: +50). Important: pomegranate juice raises the peak +3 mg/dL vs. arils alone — the fiber matrix matters.
Some members spike +30.3 mg/dL. Others spike +47.3. The only way to know how you'll spike is to measure with a Signos CGM.
Pomegranate produces a mean peak of +35.8 mg/dL across 778 single-item meals where members ate arils alone — moderate-to-high territory among fruit pages, reflecting the GL of 19 (one of the higher loads in the fruit category). The IQR spans 30 mg/dL (p25: +20, p75: +50), showing wide individual variability. Three levers explain most of that range in the broader 4,730-meal form-tagged cohort. First, high-sugar meal context dominates: meals with ≥20g of total sugar spike ~35% higher than the low-sugar baseline (n=2,111, p<0.001). Second, total carb load: meals with ≥60g of carbs spike ~32% higher (n=1,106, p<0.001), and very heavy meals (110g+ carbs) average +47.3 mg/dL — a 56% escalation. Third, the yogurt-topping pairing cuts the peak −4 mg/dL across 1,058 matched logs. These effects are observational from matched-pair Welch's t-tests, not controlled trials.
This page is grounded in 4,730 logged meals containing pomegranate from 1,678 unique Signos members, captured through the Signos production PPGR cohort. The page-primary cohort is the single-item cut: 778 meals where pomegranate arils were logged alone, from 537 unique members, with a mean peak of +35.8 mg/dL, median +33 mg/dL, and IQR p25 +20 / p75 +50 mg/dL. Data was filtered to meals with a measured glucose rise between 0 and 100 mg/dL (ppgr_case='regular') to exclude outliers and sensor artifacts. Statistical comparisons between modifier groups use Welch's t-test on matched pairs; all effects reported at p<0.05 minimum, with the dominant modifiers reaching p<0.001. Pomegranate logs were identified via a regex cohort match on "pomegranate" and "arils" with sub-form regex matching for pairing categories (salad with greens/feta/walnuts, yogurt/oatmeal topping, juice/smoothie, Middle Eastern dishes like fattoush and mujadara). A single combined "fresh" form is the page-primary form because sub-form regex didn't cleanly separate seeded-fruit vs. arils-in-container during the cohort cleanup. A minimum of 100 matched meals was required for any modifier to appear in the recipe builder.