Download the Full Metabolic Intelligence Report (PDF)
Pecans
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 and high healthy fat content, which can help in managing insulin response and digestion time.
💉 Suggested Bolus
No specific bolus adjustment needed due to low carb content.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in healthy fats and fiber, enhancing satiety without spiking blood sugar.
- Cheese Platter – Provides protein and fat, which help in slowing down glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled Salmon – Rich in omega-3 fatty acids and protein, supporting overall metabolic health.
- Chicken Caesar Salad – Low in carbs and high in protein, aiding in steady blood glucose levels.
🥄 Smart Substitutes
- Walnuts – Similar in fat content and low in carbs, walnuts can help maintain stable blood sugar levels.
- Almonds – Lower in carbs and higher in protein, which can help in managing hunger and blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected due to low carbohydrate content.
- 30–60 min: Minimal impact on blood sugar, as pecans are high in healthy fats and fiber.
- 2–3 hr: Stable blood sugar levels likely due to slow digestion of fats and proteins.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation as part of a balanced diet with adequate protein.
🤔 FAQs about Pecans
Can eating pecans affect my blood sugar levels?
Pecans have minimal impact on blood sugar due to their low carbohydrate and high healthy fat content.
How many pecans can I eat in a day?
Moderation is key, but a typical serving size might be about a handful (1 ounce or about 19 halves), which fits well within a low-carb diet.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.