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Almonds handful
CARBS
6 grams
PROTEINS
6 grams
FATS
14 grams
Quantity: 28 grams (about 23 almonds)
Glycemic Index: Low (<15)
Glycemic Load: Low (0)
Fiber: 3.5 grams
Key Nutrients: Magnesium, Vitamin E, Healthy fats
Health Impact: Almonds have a minimal impact on blood sugar levels due to their low carbohydrate content and high fiber, which slows digestion and reduces insulin spikes.
💉 Suggested Bolus
No specific bolus adjustment needed due to low glycemic impact.
🍽️ Best Paired With (Veg)
- Avocado Salad – The healthy fats in avocado complement the nutrients in almonds, enhancing satiety and further stabilizing blood sugar.
- Cheese Cubes – Adding cheese provides high-quality protein and calcium, making it a more filling and balanced meal option.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Protein from chicken paired with almonds helps in sustained energy release and blood sugar control.
- Smoked Salmon – Omega-3 fatty acids in salmon along with almonds provide a heart-healthy meal that supports overall metabolic health.
🥄 Smart Substitutes
- Walnuts – Similar in nutrient profile, walnuts offer healthy fats and slightly higher antioxidant content which can help in reducing inflammation.
- Pecans – Lower in carbohydrates and higher in dietary fiber, pecans can help in further stabilizing blood glucose levels.
- Macadamia Nuts – They contain higher amounts of monounsaturated fats, which are good for heart health and maintaining stable blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as almonds have a low glycemic index.
- 30–60 min: Minimal impact on blood sugar due to the high fiber and healthy fat content.
- 2–3 hr: Stable blood sugar levels; the slow digestion of fats and proteins in almonds helps prevent spikes.
— BCDF community member
🧠 Lowering Impact Tip
Consume with a source of protein or after a light exercise.
🤔 FAQs about Almonds handful
How many almonds can I eat in a day?
Typically, a serving size of about 23 almonds (or one ounce) is recommended daily to manage calorie intake while reaping health benefits.
Can eating almonds help with diabetes management?
Yes, almonds can help manage diabetes due to their low glycemic index and the presence of healthy fats, fiber, and protein which aid in blood sugar control.
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