Download the Full Metabolic Intelligence Report (PDF)
hearts of palm
CARBS
4.62 g
PROTEINS
2.52 g
FATS
0.62 g
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 2.4 g
Key Nutrients: Potassium, fiber, vitamin C, calcium, iron
Health Impact: Due to its low carbohydrate content and presence of dietary fiber, hearts of palm have a minimal impact on blood sugar levels and a slow digestion time, which helps in preventing rapid insulin spikes.
💉 Suggested Bolus
If insulin adjustment is needed, consider the overall carbohydrate content of the meal and adjust insulin dose accordingly to prevent post-meal spikes.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats that can help to slow digestion and stabilize blood sugar levels.
- Mixed greens – Add volume and nutrients without contributing significant carbs, aiding in fullness and satisfaction.
- Almonds – Provide healthy fats and protein, which can help to minimize blood sugar spikes when paired with other foods.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps maintain muscle mass and stabilize blood sugar levels.
- Salmon – Rich in omega-3 fatty acids which are beneficial for heart health and blood sugar regulation.
- Eggs – Versatile protein source that helps to keep blood sugar levels steady and can be used in various dishes.
🥄 Smart Substitutes
- Cucumber slices – Similar crunchy texture with a fresh taste and very low carb content.
- Celery sticks – Offer a satisfying crunch and fiber with minimal impact on blood sugar.
- Zucchini ribbons – Low in carbohydrates and can be used as a noodle substitute in salads and dishes.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar due to low carb content.
- 30–60 min: Stable blood sugar levels as hearts of palm are low in carbohydrates and sugars.
- 2–3 hr: Continued stable blood sugar, supporting overall glucose control.
— BCDF community member
🧠 Lowering Impact Tip
Combine with healthy fats and proteins to further stabilize blood sugar levels.
🤔 FAQs about hearts of palm
How do hearts of palm affect blood sugar in people with diabetes?
Hearts of palm have a very low carbohydrate content, which typically results in minimal impact on blood sugar levels, making them an excellent choice for those managing diabetes.
Can I eat hearts of palm daily?
Yes, hearts of palm can be included in a daily diet as they are low in carbs and calories, and they provide a good source of fiber and nutrients.
Are there any other benefits to eating hearts of palm for people with diabetes?
Yes, besides being low in carbs, hearts of palm are also a good source of fiber, which can help regulate digestion and aid in satiety, which is beneficial for weight management.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.