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Dry coconut
CARBS
6.23 g
PROTEINS
1.99 g
FATS
33.49 g
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: 2
Fiber: 9 g
Key Nutrients: Rich in healthy fats, fiber, and minerals like manganese and copper.
Health Impact: Due to its low carbohydrate content and high fat content, dry coconut has a minimal impact on blood sugar and a slow digestion time, which helps in steady insulin response.
💉 Suggested Bolus
If using insulin, a standard bolus is generally sufficient due to the low glycemic load; consider timing the bolus with the peak glucose response.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in healthy fats and fiber, complementing the coconut's macronutrient profile.
- Chia Pudding – Provides a high-fiber, low-carb option that helps maintain blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled Salmon – Rich in omega-3 fatty acids, enhancing heart health and glycemic control.
- Chicken Stir-Fry with Vegetables – Offers a balanced meal with protein and fiber to stabilize blood sugar levels.
🥄 Smart Substitutes
- Almonds – Lower in carbohydrates and higher in protein, helping to stabilize blood sugar levels.
- Walnuts – Rich in healthy fats and antioxidants, supporting overall health without spiking glucose.
- Flaxseeds – High in fiber and omega-3 fatty acids, aiding in blood sugar control and satiety.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carbohydrate content.
- 30–60 min: Stable blood sugar levels as fats and fibers delay glucose absorption.
- 2–3 hr: Continued stable blood sugar, with slow digestion providing prolonged satiety.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with a source of protein to further stabilize blood sugar levels.
🤔 FAQs about Dry coconut
Is dry coconut suitable for a keto diet?
Yes, dry coconut is suitable for a keto diet as it is low in carbs and high in fats, making it ideal for maintaining ketosis.
Can eating dry coconut help with diabetes management?
Yes, due to its low carbohydrate content and high fiber, dry coconut can help stabilize blood sugar levels, aiding in diabetes management.
Download the Full Metabolic Intelligence Report (PDF)
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