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https://www.bluecircle.foundation/food/kit-kat
Kit kat
CARBS
27.9g
PROTEINS
2.8g
FATS
14.1g
Kit Kat, a chocolate-covered wafer bar, is high in sugars and fats, making it unsuitable for a low-carbohydrate, diabetes-friendly diet.
Quantity: 42g (one standard bar)
Glycemic Index: 68
Glycemic Load: 19
Fiber: 0.9g
Key Nutrients: Minimal nutritional value
Health Impact: High in refined sugars and fats, leading to rapid increases in blood glucose and requiring significant insulin response.
💉 Suggested Bolus
If consumed, consider pre-bolusing insulin to manage the anticipated spike in glucose levels.
🍽️ Best Paired With (Veg)
- Greek Yogurt – High in protein and fat, can help slow the absorption of sugars.
- Mixed Nuts – Healthy fats and proteins can help moderate blood sugar spikes.
- Avocado Salad – Fiber and healthy fats aid in slower digestion and steadier blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Salad – Protein helps to stabilize blood sugar levels.
- Smoked Salmon – Omega-3 fatty acids and protein can help reduce blood sugar fluctuations.
- Beef Jerky (Low-Sodium) – Protein-rich snack that has minimal impact on blood sugar.
🥄 Smart Substitutes
- Dark Chocolate (70% or higher) – Lower in sugar and carbs, higher in fiber and antioxidants which can help in managing blood sugar levels.
- Almond Flour Cookies – Lower in carbs and higher in protein and healthy fats, which can help stabilize blood sugar.
- Cocoa-Dusted Nuts – Provides healthy fats and protein with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest.
- 30–60 min: Potential moderate rise in blood sugar depending on individual insulin sensitivity and portion size.
- 2–3 hr: Blood sugar levels may begin to stabilize if appropriate measures like portion control and pairing with protein/fats are taken.
“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods and avoiding sugary snacks like traditional candy bars helps maintain better glucose control and overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Avoid consumption or replace with a low-carb, sugar-free alternative.
🤔 FAQs about Kit kat
Can I eat Kit Kat if I have diabetes?
It's best to choose a lower-carb, sugar-free alternative to minimize blood sugar spikes.
What are some quick low-carb snacks?
Options like cheese cubes, a handful of nuts, or a hard-boiled egg are great for on-the-go snacking without high carbs.
How can I satisfy my sweet tooth on a low-carb diet?
Try dark chocolate with a cocoa content of 70% or higher, or berries with whipped cream as low-carb, satisfying options.
