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Walnut flour
CARBS
14 g
PROTEINS
15 g
FATS
65 g
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 7 g
Key Nutrients: Omega-3 fatty acids, vitamin E, magnesium
Health Impact: Walnut flour has a minimal impact on blood sugar levels due to its low carbohydrate content and high fat and protein content, which can help in moderating insulin response and extending digestion time.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load, and time the bolus with meal consumption to prevent spikes.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats, pairing avocado with walnut flour can help enhance satiety and further stabilize blood sugar levels.
- Spinach – Low in carbs and high in fiber, spinach is an excellent vegetable to pair with walnut flour for a nutrient-dense meal.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein like chicken complements the nutrient profile of walnut flour, aiding in muscle repair and satiety without impacting blood sugar.
- Salmon – Rich in omega-3 fatty acids, salmon paired with walnut flour can help reduce inflammation and support heart health.
🥄 Smart Substitutes
- Almond flour – Similar in texture and taste, almond flour is also low in carbs and high in nutrients, making it a great substitute for baking.
- Coconut flour – Lower in calories and carbs but higher in fiber, coconut flour is a good alternative for those looking to maintain a low-carb diet.
- Flaxseed meal – Rich in omega-3 fatty acids and fiber, flaxseed meal can help stabilize blood sugar levels while providing a gluten-free baking option.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carbohydrate content.
- 30–60 min: Stable blood sugar levels as walnut flour is digested slowly, providing a gradual release of nutrients.
- 2–3 hr: Continued stable blood glucose levels, supporting sustained energy without spikes.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber ingredients to slow digestion and glucose absorption.
🤔 FAQs about Walnut flour
Can walnut flour be used in all recipes as a direct substitute for wheat flour?
Walnut flour can replace wheat flour in many recipes, especially in baking, but adjustments in liquid ratios may be necessary due to its different absorption properties.
Is walnut flour suitable for all types of diabetes?
Yes, walnut flour is suitable for people with Type 1 and Type 2 diabetes as part of a balanced, low-carb diet to help control blood sugar levels.
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