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Pistachio nuts unsalted
CARBS
8 grams
PROTEINS
6 grams
FATS
13 grams
Quantity: 28 grams (about 49 kernels)
Glycemic Index: 15
Glycemic Load: 2
Fiber: 3 grams
Key Nutrients: Vitamin B6, potassium, antioxidants
Health Impact: The low carbohydrate content and presence of healthy fats and proteins in pistachios help in moderating blood sugar levels and reducing insulin spikes.
💉 Suggested Bolus
If using insulin, a standard bolus is generally sufficient due to the low glycemic load; consider timing the bolus with meal consumption.
🍽️ Best Paired With (Veg)
- Avocado salad – High in healthy fats and fiber, enhancing satiety without spiking blood sugar.
- Chia seed pudding – Provides omega-3 fatty acids and fiber, aiding in blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity.
- Chicken Caesar salad – Low in carbs and high in protein, helping maintain stable blood glucose levels.
🥄 Smart Substitutes
- Almonds – Similar in fat content but higher in Vitamin E, which is beneficial for skin health.
- Walnuts – Rich in omega-3 fatty acids, which can help reduce inflammation and improve heart health.
- Macadamia nuts – Lower in carbs and higher in monounsaturated fats, supporting heart health.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar due to low carbohydrate content.
- 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 due to high fat and moderate protein content, with very low carbs.
— BCDF community member
🧠 Lowering Impact Tip
Consume with a source of protein or after a meal to further stabilize blood sugar levels.
🤔 FAQs about Pistachio nuts unsalted
How many pistachios can I eat without affecting my blood sugar?
Portion control is key; typically, a serving size of about 28 grams (roughly 49 nuts) is considered safe for most people with diabetes.
Are pistachios a good snack for diabetes?
Yes, due to their low carbohydrate content and healthy fats, pistachios are an excellent snack for managing blood sugar levels.
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