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hazelnuts
CARBS
7 g
PROTEINS
15 g
FATS
61 g
Quantity: 100 g
Glycemic Index: 15
Glycemic Load: 1
Fiber: 10 g
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
No specific bolus technique needed due to the low glycemic impact.
🍽️ Best Paired With (Veg)
- Avocado Salad – Combines healthy fats from both avocado and hazelnuts, enhancing satiety and controlling blood sugar spikes.
- Greek Yogurt – Provides a high-protein base that pairs well with the fats in hazelnuts for a balanced snack.
🍽️ Best Paired With (Non Veg)
- Grilled Salmon – Rich in omega-3 fatty acids, pairing with hazelnuts offers a hearty meal that supports heart health and blood sugar control.
- Chicken Salad – Lean protein from chicken complements the fats in hazelnuts, making for a balanced meal that aids in glucose management.
🥄 Smart Substitutes
- Almonds – Similar in fat content and provide a good source of vitamin E and magnesium.
- Walnuts – Offer a higher content of omega-3 fatty acids which can help reduce inflammation.
- Pecans – Lower in carbs and provide antioxidants that are beneficial for heart health.
⏱ 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 with other low glycemic foods.
🤔 FAQs about hazelnuts
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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