Walnuts, excluding honey roasted – A Low Glycemic Index Powerhouse

Walnuts are not only delicious but also offer impressive nutritional benefits while maintaining a low glycemic impact. These nutrient-dense nuts make an excellent addition to a balanced diet, especially for those monitoring their blood sugar levels.

Glycemic Information

With a Glycemic Index (GI) of just 20, walnuts fall well within the low glycemic category. Foods with a GI under 55 are considered low glycemic, making walnuts an excellent choice for steady blood sugar management.

The Glycemic Load (GL) is only 1.14 per 100g serving, which is exceptionally low. This means walnuts have minimal impact on blood glucose levels, making them suitable for people with diabetes or those following low-carb diets.

Nutritional Profile (per 100g serving)

• Calories: 730 kcal
• Protein: 14.6g
• Fat: 69.7g
• Carbohydrates: 10.9g
• Fiber: 5.2g
• Sugar: 2.61g
• Net Carbs: 5.7g

Health Benefits of Walnuts

Walnuts are packed with nutrients that offer numerous health benefits:

• Heart Health: Rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which promotes cardiovascular health
• Brain Function: Their omega-3 content and antioxidants support cognitive function
• Blood Sugar Management: The low GI and GL make them ideal for maintaining stable blood glucose levels
• Satiety: The combination of protein, healthy fats, and fiber helps keep you feeling full longer

Why Walnuts Have a Low Glycemic Impact

Walnuts have a minimal effect on blood sugar due to several factors:

• Low carbohydrate content (10.9g per 100g)
• High fiber content (5.2g) which slows carbohydrate absorption
• High healthy fat content (69.7g) which slows digestion
• Moderate protein content (14.6g) which has minimal impact on blood glucose

Incorporating Walnuts Into Your Diet

Despite their calorie density (730 kcal per 100g), walnuts can be a healthy addition to your diet when consumed in moderate portions. Here are some ways to enjoy them:

• Add a small handful (about 30g) to oatmeal or yogurt
• Sprinkle chopped walnuts on salads for added crunch
• Mix into homemade low-carb granola
• Enjoy as a standalone snack (portion-controlled)
• Use ground walnuts as a lower-carb alternative to breadcrumbs

Bottom Line

Walnuts are a nutritional powerhouse with a remarkably low glycemic impact. Their combination of healthy fats, protein, fiber, and minimal net carbs (5.7g per 100g) makes them an excellent choice for anyone looking to maintain stable blood sugar levels while enjoying a satisfying and nutritious food.

Remember that while walnuts offer excellent nutritional benefits, they are calorie-dense, so moderate portions are recommended – especially if weight management is a concern.