Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/unsweetened-coconut

unsweetened coconut

CARBS

PROTEINS

FATS

24g

Unsweetened coconut is a low-carb, high-fat food suitable for managing diabetes.

Quantity: 100g

Glycemic Index: Low

Glycemic Load: Low

Fiber: 18g

Key Nutrients: Manganese, copper, selenium, iron, phosphorus

Health Impact: Due to its low carbohydrate content and high fat, unsweetened coconut has minimal impact on blood sugar levels and a slow digestion time, which helps in maintaining steady glucose levels.

💉 Suggested Bolus

If insulin adjustment is needed, consider the overall meal composition rather than adjusting for coconut alone.

🍽️ Best Paired With (Veg)

Avocado – High in healthy fats that can help slow carbohydrate absorption and stabilize blood sugar levels.
Spinach – Low in carbs and high in fiber, aiding in blood sugar control.
Tofu – Low-carb protein source that helps in maintaining a balanced blood sugar level.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides a high-quality protein that helps moderate blood sugar levels after meals.
Salmon – Rich in omega-3 fatty acids which can improve insulin sensitivity.
Eggs – Low in carbohydrates and high in protein, supporting stable blood glucose levels.

🥄 Smart Substitutes

Almond flour – Lower in carbs and higher in nutrients compared to traditional flours, helping to manage blood sugar levels.
Flaxseed meal – Rich in omega-3 fatty acids and fiber, which can help stabilize blood sugar.
Chia seeds – High in fiber and protein, which can slow down the absorption of sugar in the bloodstream.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar due to low carbohydrate content.
30–60 min: Stable blood sugar levels as unsweetened coconut has a low glycemic index.
2–3 hr: Continued stable blood sugar, with no significant spikes or drops.

“Many in the low-carb diabetes community find that incorporating unsweetened coconut into their diet helps satisfy sweet cravings without causing blood sugar spikes, making it a favored choice for managing diabetes.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of protein or healthy fats to further stabilize blood sugar levels.

🤔 FAQs about unsweetened coconut

Can unsweetened coconut be used in baking for diabetics?

Yes, unsweetened coconut is an excellent ingredient for diabetic-friendly baking due to its low carb content and ability to add texture and flavor without raising blood sugar significantly.

Is unsweetened coconut good for weight management in diabetes?

Yes, due to its high fiber and healthy fat content, unsweetened coconut can help promote satiety and prevent overeating, which is beneficial for weight management in diabetes.

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