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https://www.bluecircle.foundation/food/coconut
Coconut
CARBS
6 grams
PROTEINS
2 grams
FATS
15 grams
Coconut is a low-carb, high-fat food, making it suitable for managing diabetes.
Quantity: 100 grams
Glycemic Index: Low
Glycemic Load: 1
Fiber: 9 grams
Key Nutrients: Manganese, copper, selenium, iron, phosphorus
Health Impact: Coconut has a low carbohydrate content and high fat content, which can help to minimize blood sugar spikes and provide sustained energy.
💉 Suggested Bolus
Consider a smaller bolus due to the low glycemic load and high fat content, which slows digestion.
🍽️ Best Paired With (Veg)
- Avocado – Rich in healthy fats and fiber, avocados can help maintain blood sugar stability when paired with coconut.
- Spinach – Spinach is low in carbs and high in iron and fiber, complementing the nutritional profile of coconut.
🍽️ Best Paired With (Non Veg)
- Grilled Salmon – The omega-3 fatty acids in salmon combined with coconut's medium-chain triglycerides can enhance heart health.
- Chicken Breast – Lean protein in chicken helps moderate blood sugar levels, making it a good pairing with coconut.
🥄 Smart Substitutes
- Almonds – Almonds offer a similar texture with higher protein content, helping to stabilize blood sugar levels.
- Flaxseeds – Flaxseeds provide omega-3 fatty acids and fiber, aiding in blood sugar control and heart health.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carbohydrate content.
- 30–60 min: Stable blood sugar levels as coconut is low in carbs and high in healthy fats.
- 2–3 hr: Continued stable blood sugar, with slow digestion of fats providing sustained energy.
“Many in the low-carb community find that incorporating coconut into meals adds richness and flavor without spiking blood sugar, making it a favored ingredient in managing diabetes.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with protein-rich foods.
🤔 FAQs about Coconut
Can eating coconut help manage my diabetes?
Yes, coconut is low in carbohydrates and high in fat, which can help manage blood sugar levels effectively.
Is coconut milk a good alternative to regular milk for diabetics?
Yes, coconut milk is lower in carbs and sugars compared to regular milk, making it a suitable alternative for those managing diabetes.
