Food & Diabetes Search
Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.
https://www.bluecircle.foundation/food/natto
natto
CARBS
14g
PROTEINS
18g
FATS
11g
Natto is a low-carb, fermented soybean product suitable for diabetes management due to its minimal impact on blood sugar levels.
Quantity: 100g
Glycemic Index: Low
Glycemic Load: 4
Fiber: 5g
Key Nutrients: Vitamin K2, probiotics, nattokinase
Health Impact: Natto has a low glycemic index and load, promoting a slow and minimal rise in blood sugar, suitable for steady insulin response and prolonged digestion time.
💉 Suggested Bolus
Consider a smaller insulin bolus due to the low glycemic load, and monitor blood sugar post-consumption to adjust as necessary.
🍽️ Best Paired With (Veg)
- Shirataki noodles – Very low in carbs, complementing the natto without adding sugar spikes.
- Stir-fried vegetables – Adds fiber and nutrients while maintaining low carb intake.
🍽️ Best Paired With (Non Veg)
- Grilled salmon – Provides healthy fats and protein, enhancing satiety without carbs.
- Scrambled eggs – High in protein, pairs well with natto for a filling, low-carb meal.
🥄 Smart Substitutes
- Tempeh – Lower in carbs and provides a similar texture and protein content.
- Fermented tofu – Offers a similar fermentation profile with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as natto is low in carbohydrates.
- 30–60 min: Stable blood sugar due to high protein and fiber content.
- 2–3 hr: Continued stable blood sugar, thanks to the low glycemic index.
“Many in the low-carb diabetes community find natto to be a beneficial addition to their diet due to its low carbohydrate content and probiotic properties, which support gut health and overall well-being.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume with fiber-rich vegetables to further slow glucose absorption.
🤔 FAQs about natto
Is natto high in carbohydrates?
No, natto is low in carbohydrates, making it suitable for a low-carb diet.
Can natto help manage blood sugar levels?
Yes, due to its high protein and fiber content, natto can help stabilize blood sugar levels.
Have a question about natto or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
From the blog
Empowering the diabetes community with expert insights, support, and resources.