Soaked almond
CARBS
2.5 grams
PROTEINS
3 grams
FATS
14 grams
Quantity: 28 grams (about 23 almonds)
Glycemic Index: Low
Glycemic Load: Low
Fiber: 3.5 grams
Key Nutrients: Vitamin E, magnesium, protein, healthy fats
Health Impact: Soaked almonds have a minimal impact on blood sugar levels due to their low carbohydrate content and high fiber and healthy fats, which help in slow digestion and reduced insulin response.
💉 Suggested Bolus
No specific bolus technique needed due to the low carbohydrate content.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in fiber and healthy fats, complementing the nutrient profile of almonds without adding excessive carbs.
- Cheese Platter – Provides protein and fat, which can help in moderating blood glucose levels when paired with nuts.
- Grilled Tofu – Low in carbs and high in protein, offering a balanced addition to a low-carb diet.
🍽️ Best Paired With (Non Veg)
- Grilled Salmon – Rich in omega-3 fatty acids and protein, supporting heart health and glycemic control.
- Chicken Caesar Salad – Low in carbs and high in protein, ideal for a low-carb diet and stabilizing blood sugar levels.
- Beef Jerky – Provides a high-protein, low-carb snack option that pairs well with nuts for sustained energy.
🥄 Smart Substitutes
- Walnuts – Rich in omega-3 fatty acids which can help reduce inflammation and improve heart health.
- Pecans – Lower in carbs and provide antioxidants which are beneficial for overall health.
- Macadamia Nuts – Very low in carbs and high in healthy fats, aiding in satiety and blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carbohydrate content and high healthy fat.
- 30–60 min: Stable blood sugar levels as fats are slowly digested.
- 2–3 hr: Continued stable blood sugar; the high fat content helps to moderate any glycemic response.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation as part of a balanced diet with other low glycemic foods.
🤔 FAQs about Soaked almond
How many soaked almonds can I eat per day?
Typically, a serving of about 1 ounce (28 grams), or roughly 23 almonds, is recommended for balancing nutrient intake without overloading on calories.
Are soaked almonds better than raw?
Soaking almonds can reduce enzyme inhibitors, making nutrients more available and digestion easier, which might be beneficial for some people with diabetes.
Can eating almonds affect my medication?
Almonds have a minimal impact on blood sugar levels, but it's always best to discuss dietary changes with your healthcare provider, especially if you're on medications.
Have a question about Soaked almond or any other topic related to diabetes?
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