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Pepita
CARBS
5g
PROTEINS
7g
FATS
13g
Quantity: 28g (about a handful)
Glycemic Index: Low
Glycemic Load: Low
Fiber: 1.1g
Key Nutrients: Magnesium, Zinc, Healthy fats
Health Impact: Pepitas have a minimal impact on blood sugar levels due to their low carbohydrate content and high fiber, making them a good choice for diabetes management.
💉 Suggested Bolus
No specific bolus technique needed due to the low carbohydrate content.
🍽️ Best Paired With (Veg)
- Avocado salad – High in healthy fats and fiber, complementing the nutritional profile of pepitas.
- Grilled tofu – Provides a high-protein, low-carb addition that balances the meal.
- Sauteed spinach – Adds volume and essential nutrients with minimal carbs.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps maintain glycemic control.
- Baked salmon – Rich in omega-3 fatty acids, supporting heart health and blood sugar levels.
- Beef steak – Provides satiety and essential nutrients with minimal impact on blood sugar.
🥄 Smart Substitutes
- Almonds – Lower in carbs and higher in fat, helping to stabilize blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids which can improve heart health without spiking glucose.
- Sunflower seeds – Provide healthy fats and fiber, aiding in slower digestion and glucose absorption.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as pepitas are low in carbohydrates and high in fats.
- 30–60 min: Stable blood sugar due to slow digestion of fats and proteins.
- 2–3 hr: Continued stability in blood sugar levels, with no significant spikes expected.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with a source of healthy fats or protein to further stabilize blood sugar levels.
🤔 FAQs about Pepita
Can eating pepitas help manage diabetes?
Yes, pepitas are low in carbs and high in healthy fats, making them a good snack option for blood sugar control.
Are pepitas keto-friendly?
Absolutely, their high fat and low carbohydrate content make them ideal for ketogenic diets.
How often can I eat pepitas without affecting my blood sugar?
Pepitas can be eaten regularly as part of a balanced, low-carb diet without significant blood sugar spikes.
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