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Pecans, almonds & cashews
CARBS
14g
PROTEINS
15g
FATS
50g
Quantity: 100g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 10g
Key Nutrients: Magnesium, Vitamin E, Healthy fats
Health Impact: These nuts have a minimal impact on blood sugar due to their low carbohydrate content and high fat and protein levels, which slow digestion and insulin response.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic index and load, and monitor blood sugar post-consumption to adjust future doses.
🍽️ Best Paired With (Veg)
- Avocado salad – High in healthy fats and fiber, avocados can help slow digestion and prevent blood sugar spikes.
- Grilled tofu – Tofu is low in carbs and high in protein, supporting stable glucose levels when paired with nuts.
- Cheese platter – Cheese offers high protein and fat with very low carbs, complementing the nuts for a balanced snack.
🍽️ Best Paired With (Non Veg)
- Grilled salmon – Rich in omega-3 fatty acids and protein, salmon can help regulate blood sugar levels when combined with nuts.
- Chicken salad – Lean protein from chicken pairs well with nuts to maintain satiety and stable blood glucose.
- Boiled eggs – Eggs are a low-carb, high-protein option that helps to stabilize blood sugar when eaten with nuts.
🥄 Smart Substitutes
- Walnuts – Similar in nutrient profile, walnuts offer healthy fats and lower net carbs, which can help in managing blood sugar levels.
- Macadamia nuts – They have higher fat content and lower protein and carb content, making them excellent for blood sugar control.
- Pumpkin seeds – These seeds are a good source of magnesium, which can help improve insulin sensitivity and lower blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected due to low glycemic index.
- 30–60 min: Minimal impact on blood sugar, as the fat content slows the absorption of any carbs.
- 2–3 hr: Stable blood sugar levels likely due to slow digestion and minimal carbohydrate content.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with a source of protein or fiber to further stabilize blood sugar levels.
🤔 FAQs about Pecans, almonds & cashews
Can eating nuts every day help manage diabetes?
Yes, due to their low carbohydrate content and high healthy fat profile, nuts can be a beneficial part of a diabetes management plan when consumed in moderation.
Are there any nuts that should be avoided for blood sugar control?
While most nuts are beneficial, it's best to limit or avoid higher carb nuts like cashews in large quantities. Opt for lower carb options like pecans and almonds.
How do nuts affect insulin levels?
Nuts have minimal impact on insulin levels due to their low carb and high healthy fat content, which can help maintain better overall blood sugar control.
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