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https://www.bluecircle.foundation/food/walnuts
Walnuts
CARBS
3.89 g
PROTEINS
15.23 g
FATS
65.21 g
Walnuts are highly advisable for managing diabetes due to their low carbohydrate content and high healthy fat content.
Quantity: 100 g
Glycemic Index: 15
Glycemic Load: 0.58
Fiber: 6.7 g
Key Nutrients: Omega-3 fatty acids, vitamin E, magnesium
Health Impact: Walnuts have a minimal impact on blood sugar due to their low carbohydrate content and slow digestion rate, which helps in preventing rapid insulin spikes.
💉 Suggested Bolus
No specific bolus technique needed due to the low glycemic impact of walnuts.
🍽️ Best Paired With (Veg)
- Avocado Salad – Combining walnuts with avocado provides healthy fats and fiber, enhancing satiety and further stabilizing blood sugar levels.
- Greek Yogurt – Pairing with a high-protein, low-carb Greek yogurt can help balance macronutrients and maintain low blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled Salmon – The omega-3 fatty acids in salmon coupled with the fats in walnuts can optimize heart health and blood sugar control.
- Chicken Salad – Adding walnuts to a chicken salad boosts its nutrient profile with additional healthy fats and proteins, aiding in prolonged satiety and stable glucose levels.
🥄 Smart Substitutes
- Almonds – Similar in nutrient profile, almonds offer healthy fats and fiber which help in managing blood sugar levels.
- Pecans – Pecans are another low-carb nut that can help in reducing blood sugar spikes due to their high fat and fiber content.
- Macadamia Nuts – They have a higher fat content and lower protein and carb content, making them excellent for blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected due to low glycemic index.
- 30–60 min: Minimal impact on blood sugar levels, thanks to the high fat and fiber content.
- 2–3 hr: Stable blood sugar levels; the fats in walnuts help to slow digestion and glucose absorption.
“Many in the low-carb community find that incorporating nuts like walnuts into their diet helps manage hunger without spiking blood sugar, making them a staple in a diabetic-friendly pantry.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume walnuts with a source of protein or fiber to further stabilize blood sugar levels.
🤔 FAQs about Walnuts
How many walnuts can I eat in a day?
It's generally safe to eat a small handful of walnuts (about 1 ounce or 28 grams) daily as part of a balanced low-carb diet.
Are walnuts good for every type of diabetes?
Yes, walnuts are beneficial for both Type 1 and Type 2 diabetes as they help in managing blood sugar levels due to their low carbohydrate and high healthy fat content.
