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Pishtachio
CARBS
8 grams
PROTEINS
6 grams
FATS
13 grams
Quantity: 28 grams (about 49 kernels)
Glycemic Index: 15
Glycemic Load: 4
Fiber: 3 grams
Key Nutrients: Vitamin B6, potassium, antioxidants
Health Impact: Pistachios have a low glycemic index and load, promoting a slow insulin response and extended digestion time, which helps in maintaining stable blood glucose levels.
💉 Suggested Bolus
If using an insulin pump, consider a dual or square wave bolus over 1-2 hours to match the slow digestion rate of nuts.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in healthy fats and fiber, enhancing satiety and blood sugar control.
- Cheese Platter – Provides protein and fat, which help to slow glucose absorption.
- Grilled Vegetables – Low in carbs and high in fiber, aiding in overall glycemic control.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Lean protein source that helps stabilize blood sugar levels.
- Salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glucose stability.
- Beef Steak – High in protein and low in carbs, promoting satiety and minimal blood sugar impact.
🥄 Smart Substitutes
- Almonds – Lower in carbs and higher in fiber, helping to manage blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids which can improve heart health.
- Macadamia Nuts – Higher in healthy fats and lower in carbs, supporting ketosis.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as nuts generally have a low glycemic index.
- 30–60 min: Slight increase in blood sugar due to slow digestion of fats and proteins.
- 2–3 hr: Stable blood sugar levels due to the high fat and moderate protein content.
— BCDF community member
🧠 Lowering Impact Tip
Consume pistachios with a source of protein or healthy fat to further stabilize blood sugar levels.
🤔 FAQs about Pishtachio
How do nuts affect blood sugar levels?
Nuts have a low glycemic index and contain healthy fats and protein, which help to minimize blood sugar spikes.
Can I eat nuts if I am trying to follow a ketogenic diet?
Yes, most nuts are low in carbohydrates and high in fats, making them suitable for a ketogenic diet.
Are there any nuts that are particularly good for diabetics?
Almonds, walnuts, and pistachios are all excellent choices due to their low carbohydrate content and beneficial fats.
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