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https://www.bluecircle.foundation/food/pistachio
Pistachio
CARBS
8 grams
PROTEINS
6 grams
FATS
13 grams
Pistachios are a low-carb, nutrient-dense nut suitable for a diabetes management diet, offering a good balance of fats and proteins with relatively low carbohydrates.
Quantity: 28 grams (about 49 kernels)
Glycemic Index: 15
Glycemic Load: 2
Fiber: 3 grams
Key Nutrients: Vitamin B6, potassium, antioxidants
Health Impact: Pistachios have a low glycemic index and load, promoting a minimal impact on blood sugar levels and a slow, steady insulin response.
💉 Suggested Bolus
If using insulin, consider the low glycemic load of pistachios and adjust insulin doses accordingly to prevent hypoglycemia.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in healthy fats and fiber, which can help enhance satiety and further stabilize blood sugar levels.
- Cheese Platter – Provides a good source of calcium and protein, complementing the nutritional profile of pistachios without adding carbs.
- Greek Yogurt – Contains probiotics and is lower in carbs, supporting digestive health while keeping carb intake in check.
🍽️ Best Paired With (Non Veg)
- Grilled Salmon – Rich in omega-3 fatty acids and protein, supporting heart health and blood sugar control.
- Chicken Salad – Provides lean protein that helps to stabilize blood sugar levels when combined with low-carb pistachios.
- Beef Jerky – Low in carbohydrates and high in protein, making it a great snack to pair with pistachios for sustained energy.
🥄 Smart Substitutes
- Almonds – Similar in fat content but slightly lower in carbs, helping to further minimize blood sugar impact.
- Walnuts – Rich in omega-3 fatty acids which can improve heart health without spiking blood sugar.
- Pecans – Lower in carbohydrates and provide a rich, buttery flavor, making them a satisfying snack.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected due to low glycemic index.
- 30–60 min: Minimal impact on blood sugar levels, thanks to the high fat and protein content.
- 2–3 hr: Stable blood sugar levels likely due to slow digestion of fats and proteins.
“Many in the low-carb diabetes community find that incorporating nuts like pistachios into their diet helps manage hunger pangs without causing significant blood sugar spikes, making them a preferred snack.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume pistachios with a source of protein or fat to further slow the absorption of carbohydrates.
🤔 FAQs about Pistachio
How many pistachios can I eat without affecting my blood sugar?
It's generally safe to consume about a handful (around 28 grams or 1 ounce) of pistachios without significant blood sugar impact, but individual tolerance may vary.
Are pistachios a good snack for diabetes?
Yes, due to their low carbohydrate content and high levels of healthy fats and protein, pistachios are an excellent snack for managing diabetes.
Can eating pistachios help with diabetes management?
Yes, pistachios can help in managing blood sugar levels due to their low glycemic index and healthy fat content, which slow the absorption of carbohydrates.
