1 Serving (150g) — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/yogurt-with-nuts

Yogurt with nuts

CARBS

8 grams

PROTEINS

10 grams

FATS

12 grams

Advisable for a low-carb diabetes approach.

Quantity: 150 grams

Glycemic Index: Low

Glycemic Load: Low

Fiber: 2 grams

Key Nutrients: Protein, healthy fats

Health Impact: The combination of protein, fats, and low carbs in yogurt with nuts can help stabilize blood sugar levels and reduce the risk of spikes.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before consumption to match the digestion rate of the meal.

🍽️ Best Paired With (Veg)

Avocado and cucumber slices – Provides fiber and healthy fats to further stabilize blood sugar levels.
Spinach salad with olive oil dressing – Adds more nutrients and antioxidants to support overall health.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast strips – Adds lean protein to the meal for better satiety and blood sugar control.
Salmon fillet with lemon – Offers omega-3 fatty acids for heart health and inflammation reduction.

🥄 Smart Substitutes

Greek yogurt with almonds – Provides protein and healthy fats for sustained energy without spiking blood sugar levels.
Coconut yogurt with walnuts – Offers a dairy-free option with added omega-3 fatty acids for heart health.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar due to the protein and healthy fats.
30–60 min: Blood sugar remains stable with slow nutrient absorption.
2–3 hr: Sustained energy without significant blood sugar spikes.

“Many individuals find that pairing yogurt with nuts helps them maintain stable blood sugar levels throughout the day, especially when combined with other nutrient-dense foods.”
— BCDF community member

🧠 Lowering Impact Tip

Pair with additional fiber-rich nuts or seeds to slow down digestion.

🤔 FAQs about Yogurt with nuts

Can I use flavored yogurt instead?

It's best to choose plain yogurt to avoid added sugars that can spike blood sugar levels. You can add natural sweeteners like stevia or a small amount of berries for flavor.

Are all nuts equally beneficial?

While all nuts offer healthy fats and protein, some like almonds and walnuts have lower carb content compared to cashews or pistachios. It's important to watch portion sizes to manage calorie intake.

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