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https://www.bluecircle.foundation/food/nandos
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Nandos
CARBS
Varies
PROTEINS
High
FATS
Moderate
Nando's offers a variety of grilled chicken options which can be suitable for a low-carb diet if chosen without sugary sauces or high-carb sides.
Quantity: Varies
Glycemic Index: Low to Medium
Glycemic Load: Low to Medium
Fiber: Low
Key Nutrients: Protein, fats
Health Impact: Grilled chicken can have a minimal impact on blood sugar levels, especially when consumed without carbohydrate-rich sides or sugary sauces.
💉 Suggested Bolus
If consuming any carbs, consider pre-bolusing to manage potential spikes.
🍽️ Best Paired With (Veg)
- Grilled Halloumi – Provides a high-protein, low-carb option that is satisfying and blood sugar friendly.
- Roasted Vegetables – Low in carbs and high in nutrients, helping to maintain a balanced diet without spiking glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Wings – Protein-rich and low in carbs, supporting stable blood glucose levels.
- Peri-Peri Chicken – Spicy and flavorful without adding excess carbohydrates, aiding in glucose management.
🥄 Smart Substitutes
- Grilled Chicken – High in protein and low in carbohydrates, helping to maintain stable blood glucose levels.
- Leafy Green Salad – Low in carbs and high in fiber, which can help slow glucose absorption.
- Cauliflower Rice – A low-carb alternative to rice that helps minimize blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no significant change in blood sugar if low-carb options are chosen.
- 30–60 min: Stable blood sugar levels expected with high-protein, low-carb meal components.
- 2–3 hr: Continued stable blood sugar, especially if meals are balanced with fiber and healthy fats.
“Many in the low-carb diabetes community find that focusing on protein and healthy fats, while limiting carbs, leads to better glucose control and reduced need for medication adjustments.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Choose plain grilled chicken without marinades and avoid high-carb sides like fries or garlic bread.
🤔 FAQs about Nandos
Can I eat Nando's on a low-carb diet?
Yes, opt for grilled meats and substitute sides like fries with salad or vegetables.
What should I avoid at Nando's to keep my meal low-carb?
Avoid sugary sauces, breads, and high-carb sides like mashed potatoes or rice.
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
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