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pecan
CARBS
4 grams
PROTEINS
3 grams
FATS
20 grams
Quantity: 28 grams (about 19 halves)
Glycemic Index: Low
Glycemic Load: 0
Fiber: 3 grams
Key Nutrients: Vitamin E, magnesium, and antioxidants
Health Impact: Pecans have a minimal impact on blood sugar levels due to their low carbohydrate content and high fat content, which slows digestion and insulin response.
💉 Suggested Bolus
No specific bolus adjustment needed due to low glycemic impact.
🍽️ Best Paired With (Veg)
- Avocado salad – The healthy fats in avocado complement the fats in pecans, enhancing satiety and further stabilizing blood sugar levels.
- Cheese platter – Pairing with various cheeses provides a good source of protein and fat, ideal for a low-carb diet.
🍽️ Best Paired With (Non Veg)
- Grilled salmon – The omega-3 fatty acids in salmon combined with the healthy fats in pecans support heart health and blood sugar control.
- Chicken salad – Adding pecans to a chicken salad boosts its texture and nutrient profile, while keeping the meal low in carbs.
🥄 Smart Substitutes
- Walnuts – Similar in fat content but with a higher amount of omega-3 fatty acids, which are beneficial for heart health.
- Almonds – Lower in carbohydrates and higher in protein, which can help in managing hunger and blood sugar levels.
- Macadamia nuts – Higher in monounsaturated fats, which can help to improve cholesterol levels.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar levels due to low carbohydrate content.
- 30–60 min: Minimal to no rise in blood sugar, as pecans are rich in fats and proteins which slow the absorption of any carbs.
- 2–3 hr: Stable blood sugar levels; the high fat content helps to sustain satiety without causing spikes.
— BCDF community member
🧠 Lowering Impact Tip
Consume pecans with a source of protein or after a meal to further stabilize blood sugar levels.
🤔 FAQs about pecan
How many pecans can I eat in a day?
Portion control is key; a small handful (about 1 ounce or 28 grams) is generally a good serving size to enjoy the benefits without overindulging.
Are pecans okay for every type of diabetes?
Yes, pecans are low in carbs and high in healthy fats, making them suitable for most people with diabetes when consumed in moderation.
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