Honey Roasted Mixed Nuts: A Sweet Yet Moderate Glycemic Option

Honey roasted mixed nuts offer a delicious blend of sweet and savory flavors that many enjoy as a snack. But how do they stack up from a glycemic perspective? Let’s explore the nutritional profile and glycemic impact of this popular treat.

Glycemic Information

Honey roasted mixed nuts have a Glycemic Index (GI) of 18, which places them in the low glycemic category. Foods with a GI below 55 are considered low glycemic and generally cause a slower, more steady increase in blood sugar levels.

The Glycemic Load (GL) is 4.91 for a 100g serving, which is also considered low. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more comprehensive measure of how a food affects blood sugar levels.

Nutritional Breakdown per 100g

• Calories: 586 kcal
• Protein: 15.4g
• Fat: 46.7g
• Carbohydrates: 33.1g
• Fiber: 5.8g
• Sugar: 20.3g
• Net Carbs: 27.3g

Health Implications

Despite being honey roasted, which adds sweetness, these mixed nuts maintain a relatively low glycemic impact. This is primarily because nuts are naturally high in healthy fats and protein, which slow down carbohydrate digestion and subsequent glucose release into the bloodstream.

However, it’s worth noting that while the glycemic impact is low, honey roasted mixed nuts are still quite calorie-dense at 586 calories per 100g. The sugar content (20.3g per 100g) is also relatively high compared to plain nuts, due to the honey coating.

Who Should Consider Honey Roasted Mixed Nuts?

• People looking for a low GI snack with satisfying taste
• Those needing energy-dense nutrition in moderate portions
• Individuals who prefer sweeter snacks but want to limit blood sugar spikes

Portion Control Is Key

While honey roasted mixed nuts have a favorable glycemic profile, their high calorie and fat content means portion control is important. A handful (about 30g) makes for a reasonable snack, providing approximately:

• 176 calories
• 4.6g protein
• 14g fat
• 9.9g carbohydrates
• 1.7g fiber
• 6.1g sugar

Comparison to Plain Mixed Nuts

Compared to plain mixed nuts, the honey roasted variety contains additional carbohydrates and sugars due to the honey coating. If you’re strictly monitoring carbohydrate intake, plain nuts might be a better option, though they lack the sweet flavor profile.

Bottom Line

Honey roasted mixed nuts can be part of a balanced diet, especially for those following a low glycemic eating plan. Their low GI and moderate GL make them a better choice than many processed snacks, but their high calorie density means they should be enjoyed in moderation.

Remember that individual responses to foods can vary, so monitoring your own blood glucose response to honey roasted mixed nuts can provide the best guidance for including them in your diet.