Download the Full Metabolic Intelligence Report (PDF)
Akhrot
CARBS
3.9g
PROTEINS
15.2g
FATS
65.2g
Quantity: 100g
Glycemic Index: Low
Glycemic Load: 0.27
Fiber: 6.7g
Key Nutrients: Omega-3 fatty acids, antioxidants
Health Impact: Walnuts have a minimal impact on blood sugar levels due to their low carbohydrate and high healthy fat content, which can help in managing insulin response and digestion time.
💉 Suggested Bolus
No specific bolus technique needed due to the low carbohydrate content.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in healthy fats and fiber, enhancing satiety without spiking blood sugar.
- Grilled Paneer – Provides high-quality protein and fat, helping to stabilize blood sugar levels.
- Stir-fried Vegetables – Low in carbs and high in fiber, aiding in blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Lean protein helps moderate blood sugar levels and supports muscle health.
- Baked Salmon – Rich in Omega-3 fatty acids and protein, beneficial for heart health and glycemic control.
- Beef Steak – Provides a substantial amount of protein with minimal impact on blood sugar.
🥄 Smart Substitutes
- Almonds – Lower in carbs and provide a good source of Vitamin E and magnesium.
- Pecans – Contain fewer carbs per serving and are rich in antioxidants.
- Macadamia Nuts – Higher in healthy fats and lower in carbs, beneficial for heart health.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar levels due to low carbohydrate content.
- 30–60 min: Minimal to no rise in blood sugar, as the fat content slows the absorption of any carbs.
- 2–3 hr: Stable blood sugar levels; the high fiber and healthy fats contribute to prolonged satiety and minimal glycemic response.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation as part of a balanced diet with other low-carb foods.
🤔 FAQs about Akhrot
How many akhrot can I eat in a day?
It's recommended to limit to a small handful (about 1 ounce or 28 grams) to manage calorie intake while reaping health benefits.
Can eating akhrot improve my heart health?
Yes, akhrot is rich in omega-3 fatty acids, which are known to improve heart health and reduce inflammation.
Are akhrot suitable for a keto diet?
Yes, due to their high fat and low carb content, akhrot are suitable for a ketogenic diet.
Download the Full Metabolic Intelligence Report (PDF)
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