Nuts, coconut meat, raw & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 1.5 per 100g.
✅ Nutrition data verified · GL 1.5/100g · GI 24.5 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Response at a Glance
The Numbers at a Glance
This Version vs the Family
For glycemic load, this one sits in the middle of its Nuts family: 1.5 per 100g against a 0.6-13 per 100g spread. For fiber, this one sits in the middle of its Nuts family: 9 per 100g against a 0-16.3 per 100g spread.
Verdicts split across the family: the gentlest option is Dried (desiccated) (GL 5.3) and the heaviest is Dried (desiccated) (GL 10.6); this one is low gl. The Nuts family's GL range is 0.6-13 per 100g across 13 versions, enough spread to make the specific choice count. Closest variants worth comparing: Canned, Dried (desiccated), Canned (liquid expressed from grated meat and water).
What to Watch For
⚠️ High Saturated Fat
Nuts, coconut meat, raw contains 23.8g of saturated fat per serving — above the 5g threshold recommended by the ADA and AHA. High saturated fat intake is associated with increased cardiovascular risk, which is the leading cause of death in people with diabetes. While this food may have a manageable glycemic load, consider it an occasional choice rather than a daily staple.
ADA Cardiovascular Disease and Risk Management (2024). Diabetes Care, 47(Suppl 1). · AHA Dietary Guidelines.
More Nut and Seed Products to Compare
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 40g | 6.1g | 0.6 | Friendly |
| Standard Serving | 80g | 12.2g | 1.2 | Friendly |
| Restaurant Portion | 160g | 24.4g | 2.4 | Friendly |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
How to Include It
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
💡 Fiber Is Your Friend
Dietary fiber slows carbohydrate absorption. Aim for at least 3g of fiber per serving of carbohydrate foods.
Frequently Asked Questions
How does Nuts coconut meat rate for blood sugar control?
Yes, Nuts coconut meat shows a low glycemic load (1.5), which suggests it is a lower-impact option. This is based on published GI data — consult your healthcare provider for personalized advice.
What GL value does Nuts coconut meat carry?
Per 100g, Nuts coconut meat has a GL of 1.5. This means one standard serving (80g) provides approximately 1.2 GL — which is low.
How does Nuts coconut meat affect blood sugar?
With 9.0g of fiber per 100g, Nuts coconut meat's GL of 1.5 means the blood sugar impact is low. The carbohydrates digest and absorb at a moderate pace. Pairing with protein and high-fiber foods can help slow absorption.
Is the GI value accurate?
The GI of 24.5 for Nuts coconut meat is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Nut and Seed Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
What about the saturated fat content?
At 23.8g of saturated fat per serving, Nuts coconut meat exceeds the 5g threshold that the ADA and AHA recommend for diabetes and heart health. Saturated fat raises LDL cholesterol and is associated with increased cardiovascular risk. While this food may have a manageable glycemic load, it is best as an occasional choice rather than a daily staple. Prioritize foods with unsaturated fats (olive oil, avocado, nuts, fish) for everyday eating.
Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 24.5 — subcategory_avg:Nut and Seed Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 80.0g) = 1.5 × 80.0 ÷ 100 = 1.2
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 170169. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Nuts, coconut meat, raw — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/nuts-coconut-meat-raw/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.