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https://www.bluecircle.foundation/food/natto
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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.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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