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Brazil nut
CARBS
3 g
PROTEINS
4 g
FATS
19 g
Quantity: 28 g (about 6 nuts)
Glycemic Index: Low
Glycemic Load: Very low
Fiber: 2 g
Key Nutrients: Selenium, magnesium, zinc
Health Impact: Minimal impact on blood sugar due to low carbohydrate content and high fat which slows digestion.
💉 Suggested Bolus
No specific bolus adjustment needed due to low carb content.
🍽️ Best Paired With (Veg)
- Avocado Salad – Rich in healthy fats and fiber, enhancing satiety and further stabilizing blood sugar levels.
- Grilled Tofu – Provides a high-protein, low-carb option that complements the nutrient profile of Brazil nuts.
- Spinach and Mushroom Stir-Fry – Low in carbs and high in fiber, vitamins, and minerals, supporting overall health and blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled Salmon – Rich in omega-3 fatty acids, which can help improve insulin sensitivity and reduce inflammation.
- Chicken Caesar Salad – Provides a lean protein source and is low in carbohydrates, ideal for blood sugar management.
- Beef Stir-Fry with Mixed Vegetables – Offers a high-protein, nutrient-dense meal option, minimizing blood sugar spikes.
🥄 Smart Substitutes
- Almonds – Similar in fat content but higher in Vitamin E and fiber, helping with satiety and antioxidant protection.
- Walnuts – Offer a good source of alpha-linolenic acid, an omega-3 fatty acid, which can improve heart health.
- Pecans – Lower in carbs and provide more fiber, aiding in blood sugar control and digestive 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 high fat content slows any digestion of trace carbohydrates.
- 2–3 hr: Stable blood sugar levels; the healthy fats and selenium in Brazil nuts support overall metabolic health.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation as part of a balanced diet.
🤔 FAQs about Brazil nut
How many Brazil nuts can I eat per day?
It's recommended to limit intake to about 3-4 Brazil nuts per day due to their high selenium content, which can be toxic in large amounts.
Are Brazil nuts good for every type of diabetes?
Yes, Brazil nuts are beneficial for both type 1 and type 2 diabetes as they help in managing blood sugar levels due to their low carb and high healthy fat content.
Can eating Brazil nuts help with diabetes management?
Yes, the healthy fats in Brazil nuts can help stabilize blood sugar levels and reduce hunger, aiding in overall diabetes management.
Download the Full Metabolic Intelligence Report (PDF)
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