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hazel nuts
CARBS
7 g
PROTEINS
15 g
FATS
61 g
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: 2
Fiber: 10 g
Key Nutrients: Vitamin E, magnesium, copper
Health Impact: Hazelnuts have a minimal impact on blood sugar levels due to their low carbohydrate content and high fat, which slows digestion and insulin response.
💉 Suggested Bolus
No specific bolus technique needed due to low glycemic impact.
🍽️ Best Paired With (Veg)
- Avocado Salad – Combines healthy fats from both avocado and hazelnuts, promoting fullness and blood sugar control.
- Greek Yogurt – Provides a high-protein base that pairs well with the texture and flavor of hazelnuts, stabilizing blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Lean protein source that complements the fat profile of hazelnuts for balanced macronutrient intake.
- Salmon – Rich in omega-3 fatty acids, pairing with hazelnuts for a heart-healthy meal that supports stable glucose levels.
🥄 Smart Substitutes
- Almonds – Similar in fat content but higher in Vitamin E, which is beneficial for skin health.
- Walnuts – Higher in omega-3 fatty acids, which can help reduce inflammation and improve heart health.
- Pecans – Lower in carbohydrates and provide a buttery flavor, enhancing satiety and taste.
⏱ 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 hazelnuts are rich in healthy fats and fiber.
- 2–3 hr: Stable blood sugar levels; the high fat and protein content helps in slow digestion and sustained energy.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation as part of a balanced diet.
🤔 FAQs about hazel nuts
How many hazelnuts can I eat without affecting my blood sugar?
Portion control is key; typically, a small handful (about 1 ounce or 28 grams) is a safe serving that shouldn't significantly impact blood sugar levels.
Are hazelnuts good for every type of diabetes?
Yes, hazelnuts are generally beneficial for all types of diabetes as they are low in carbs and high in healthy fats, but individual responses can vary.
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