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100 g menteng
CARBS
17 g
PROTEINS
1.5 g
FATS
0.2 g
Quantity: 100 g
Glycemic Index: 55
Glycemic Load: 9.35
Fiber: 3 g
Key Nutrients: Vitamin C, dietary fiber
Health Impact: The carbohydrate content can cause moderate blood sugar spikes, particularly in those with diabetes, requiring careful management of portion size.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the moderate glycemic index.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in fiber and healthy fats, complementing the low-carb profile of nuts.
- Grilled Tofu – Provides a high-protein, low-carb addition that helps in satiety and blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein source that helps maintain muscle mass and stabilize glucose levels.
- Baked Salmon – Rich in omega-3 fatty acids, supporting cardiovascular health and glycemic control.
🥄 Smart Substitutes
- Almonds – Lower in carbs and provide healthy fats that help stabilize blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids which can improve heart health without spiking glucose.
- Pumpkin Seeds – Offer magnesium and other minerals beneficial for blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as nuts and seeds have low glycemic indices.
- 30–60 min: Stable blood sugar due to high fiber and healthy fats content.
- 2–3 hr: Continued blood sugar stability, preventing late postprandial spikes.
— BCDF community member
🧠 Lowering Impact Tip
Consume in small portions or pair with a source of healthy fats or protein to slow glucose absorption.
🤔 FAQs about 100 g menteng
How can nuts help in managing diabetes?
Nuts provide a good source of healthy fats, protein, and fiber, all of which help slow digestion and absorption of nutrients, leading to a slower rise in blood sugar.
Are there any nuts to avoid?
Most nuts are beneficial, but it's best to avoid those that are heavily salted or coated with sugar.
How often can I eat nuts?
Nuts are healthy but calorie-dense. A small handful (about 1 ounce) per day is generally a safe amount for most people with diabetes.
Download the Full Metabolic Intelligence Report (PDF)
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