Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/fox-nut

fox nut

CARBS

9.7g

PROTEINS

4.1g

FATS

0.1g

Fox nuts, also known as makhana, are low in carbohydrates and fats, making them a suitable snack for people with diabetes when consumed in moderation.

Quantity: 100g

Glycemic Index: Low

Glycemic Load: Low

Fiber: 0.9g

Key Nutrients: Calcium, magnesium, potassium

Health Impact: Due to their low carbohydrate content and minimal fat, fox nuts have a minimal impact on blood sugar levels, making them a favorable snack for managing diabetes.

💉 Suggested Bolus

If consuming a larger portion, consider a split bolus to manage potential glucose rise.

🍽️ Best Paired With (Veg)

Avocado Salad – High in healthy fats and fiber, helping to further moderate blood sugar levels.
Grilled Tofu – Provides a high-protein, low-carb option that complements the light nature of fox nuts.
Stir-fried Vegetables – Adds fiber and nutrients with minimal carbs, supporting overall glycemic control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein helps maintain muscle mass and stabilizes blood sugar levels.
Baked Salmon – Rich in omega-3 fatty acids and low in carbs, supporting heart and metabolic health.
Beef Stir-fry – Provides high-quality protein and essential nutrients with minimal impact on glucose levels.

🥄 Smart Substitutes

Almonds – Lower in carbs and higher in healthy fats, helping to stabilize blood sugar levels.
Walnuts – Rich in omega-3 fatty acids which can improve heart health without spiking glucose levels.
Pumpkin Seeds – Provide magnesium and zinc, essential for metabolic health, with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as fox nuts have a low glycemic index.
30–60 min: Slight increase in blood sugar due to slow digestion of complex carbs.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content in fox nuts.

“Many in the low-carb diabetes community find that incorporating whole, minimally processed snacks like fox nuts helps in managing cravings while keeping blood sugar levels in check.”
— BCDF community member

🧠 Lowering Impact Tip

Pairing fox nuts with a source of healthy fats or protein can help further minimize blood sugar spikes.

🤔 FAQs about fox nut

How often can I eat fox nuts if I am monitoring my blood sugar?

Fox nuts can be eaten daily as they are low in carbs and have a low glycemic index, making them suitable for frequent consumption in moderation.

Are fox nuts suitable for all types of diabetes?

Yes, due to their low carbohydrate content and beneficial effects on blood sugar levels, fox nuts are suitable for both Type 1 and Type 2 diabetes.

Can fox nuts replace meals?

While nutritious, fox nuts should not replace meals but can be used as a healthy snack or part of a balanced meal to help manage hunger and blood sugar levels.

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