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Hazelnut
CARBS
7 grams
PROTEINS
15 grams
FATS
61 grams
Quantity: 100 grams
Glycemic Index: 15
Glycemic Load: 1
Fiber: 10 grams
Key Nutrients: Vitamin E, magnesium, fiber
Health Impact: Hazelnuts have a minimal impact on blood sugar levels due to their low carbohydrate content and high fat and protein content, which slow digestion and reduce insulin spikes.
💉 Suggested Bolus
If using insulin, a standard bolus is generally sufficient due to the low glycemic load; consider timing insulin with peak glucose rise if needed.
🍽️ Best Paired With (Veg)
- Avocado Salad – The healthy fats in avocado complement the fats in hazelnuts, enhancing satiety without raising blood sugar.
- Greek Yogurt – Adding hazelnuts to plain Greek yogurt provides a protein-rich snack that's low in carbs and stabilizes blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Pairing hazelnuts with a lean protein like chicken can help maintain muscle mass and stabilize blood sugar levels.
- Salmon – The omega-3 fatty acids in salmon combined with the healthy fats in hazelnuts support heart health and blood sugar control.
🥄 Smart Substitutes
- Almonds – Similar in texture, almonds offer a slightly higher fiber content which can help with glycemic control.
- Walnuts – Walnuts are rich in omega-3 fatty acids, which are beneficial for heart health, important for individuals with diabetes.
- Pecans – Pecans have a lower carb content and provide antioxidants which are vital for overall 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 hazelnuts have a low glycemic index.
- 2–3 hr: Continued stable blood sugar; the healthy fats in hazelnuts help to sustain satiety and prevent spikes.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with other low glycemic index foods.
🤔 FAQs about Hazelnut
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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