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Shredded coconut
CARBS
6.23 g
PROTEINS
2.08 g
FATS
33.49 g
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: 2
Fiber: 9 g
Key Nutrients: Rich in healthy fats, fiber, and minerals like manganese and copper.
Health Impact: Due to its low carbohydrate content and high fat, shredded coconut has a minimal impact on blood sugar levels and a slow digestion time, which helps in steady insulin response.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load and high fat content, which delays glucose absorption.
🍽️ Best Paired With (Veg)
- Avocado – Rich in healthy fats that can help to further moderate blood sugar levels when combined with shredded coconut.
- Spinach salad – Provides a high-fiber, nutrient-dense base that complements the fatty profile of shredded coconut for balanced blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled salmon – Provides omega-3 fatty acids that enhance the heart-health benefits of shredded coconut and help stabilize blood sugar levels.
- Chicken stir-fry – Lean protein helps to balance the meal, reducing the glycemic load and supporting steady blood glucose levels.
🥄 Smart Substitutes
- Almond flour – Lower in carbs and higher in nutrients like vitamin E and magnesium, which can help manage blood sugar levels.
- Ground flaxseed – Provides omega-3 fatty acids and fiber, aiding in blood sugar stabilization and heart health.
- Chia seeds – High in fiber and omega-3 fatty acids, helping to slow digestion and prevent blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as shredded coconut is low in carbohydrates and high in fat, which slows glucose absorption.
- 30–60 min: Still minimal impact, the fat content continues to moderate any rise in blood glucose levels.
- 2–3 hr: Blood sugar levels should remain stable, with no significant spikes due to the low carbohydrate content of shredded coconut.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with other low-carb, high-fiber foods to further stabilize blood sugar.
🤔 FAQs about Shredded coconut
Is shredded coconut okay for a keto diet?
Yes, shredded coconut is suitable for a ketogenic diet as it is low in carbs and high in fats, which aligns with keto macronutrient ratios.
Can shredded coconut cause blood sugar spikes?
No, due to its high fat and fiber content and low carbohydrate level, shredded coconut typically does not cause significant blood sugar spikes.
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