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https://www.bluecircle.foundation/food/nutmeg
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Nutmeg
CARBS
49 g
PROTEINS
6 g
FATS
36 g
Nutmeg is generally used in small quantities as a spice and is advisable for a low-carb diabetes diet due to its minimal impact on blood sugar when used in typical amounts.
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: Negligible
Fiber: 21 g
Key Nutrients: Manganese, copper, magnesium
Health Impact: Nutmeg, when used in typical culinary amounts, has a negligible impact on blood sugar levels and insulin response due to its low carbohydrate content.
💉 Suggested Bolus
Typically does not require insulin adjustment due to the minimal quantity used in cooking.
🍽️ Best Paired With (Veg)
- Roasted Cauliflower – Low in carbs and can be seasoned with nutmeg for added flavor without affecting blood sugar.
- Creamy Spinach – Rich in iron and vitamins, and can be enhanced with nutmeg for a delicious, low-carb side dish.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – High in protein and can be seasoned with nutmeg for a flavorful, low-carb meal option.
- Baked Fish – Provides essential omega-3 fatty acids and works well with a hint of nutmeg for a healthy, low-carb dish.
🥄 Smart Substitutes
- Cinnamon – Cinnamon can help improve insulin sensitivity and has a warming, sweet flavor similar to nutmeg.
- Cardamom – Cardamom offers a complex flavor and may aid in digestion, similar to nutmeg but without impacting blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Nutmeg used in small amounts as a spice should not impact blood sugar levels significantly.
- 30–60 min: No noticeable change in blood sugar levels as nutmeg is typically used in minimal quantities.
- 2–3 hr: No long-term impact on blood sugar levels from the use of nutmeg as a spice.
“Many in the low-carb community find that using spices like nutmeg in moderation can add variety and enjoyment to meals without raising blood sugar levels.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Use sparingly as a flavor enhancer in dishes.
🤔 FAQs about Nutmeg
Can nutmeg cause blood sugar spikes?
No, when used as a spice in typical culinary amounts, nutmeg does not cause blood sugar spikes.
Is nutmeg safe for people with diabetes?
Yes, nutmeg is safe for people with diabetes when used in moderation as part of a balanced, low-carb diet.
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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