Walnuts Glycemic Index: Nutritional Facts

Often celebrated for their rich taste and numerous health benefits, walnuts are also recognized for their low glycemic index (GI). With a GI of approximately 15, walnuts have a minimal impact on blood sugar levels, making them a suitable choice for those managing diabetes.¹ This low GI is attributed to their high content of healthy fats, protein, and fiber, which help stabilize blood glucose and improve overall metabolic health.

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In this article, we will explore how walnuts' low glycemic index contributes to blood sugar management and highlight their additional health benefits. We will also delve into walnuts' role in supporting cardiovascular health and weight management.

The glycemic index (GI) of a 100-gram serving of walnuts is approximately 15, which is considered very low.¹ This indicates that walnuts have a minimal effect on blood sugar levels, making them a suitable choice for individuals managing diabetes or looking to stabilize their blood glucose.

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Walnuts contain about 14 grams of carbohydrates per 100 grams serving.² To calculate the glycemic load (GL), which provides a practical measure of how a typical serving size affects blood glucose, we use the formula:

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GL = (GI x Carbohydrates per Serving) / 100

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Applying this formula:

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GL = (15 x 4) / 100 = 2.1

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Thus, the glycemic load of a 100-gram serving of walnuts is approximately 2.1.

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The low GI of walnuts reflects their minimal impact on blood sugar levels, making them an excellent addition to a diabetes-friendly diet. Their high content of healthy fats, fiber, and protein further contributes to their ability to support stable blood glucose levels. Additionally, walnuts' low GI remains consistent regardless of preparation methods, as they are typically consumed in raw or minimally processed form.¹

Walnuts are highly nutritious, offering a rich source of healthy fats, particularly omega-3 fatty acids, which benefit heart health. A 100-gram serving of walnuts contains approximately 15 grams of protein, 7 grams of dietary fiber, and 65 grams of fat, most of which are polyunsaturated fats.² Additionally, walnuts provide essential vitamins and minerals such as vitamin E, magnesium, and antioxidants, contributing to overall well-being.

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The nutritional information below is for 100 g of walnuts.²

Walnuts can be a beneficial part of a weight loss diet when consumed in moderation. Despite their relatively high-calorie content—approximately 654 calories per 100 grams—walnuts are rich in healthy fats, protein, and fiber, which contribute to feelings of fullness and can help control appetite.² The combination of these nutrients can aid in reducing overall calorie intake by curbing hunger and decreasing the likelihood of overeating (Harvard T.H. Chan School of Public Health, 2023).

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Additionally, walnuts contain omega-3 fatty acids and antioxidants, which support metabolic health and may enhance fat oxidation, further contributing to weight management. Unlike some snacks that offer empty calories, walnuts provide substantial nutritional benefits, which can help sustain energy levels and promote a balanced diet.

Walnuts are generally considered safe and beneficial for individuals with diabetes. Their low glycemic index (GI) of approximately 15 indicates that they have a minimal impact on blood sugar levels.¹ This low GI is complemented by walnuts' high content of healthy fats, protein, and fiber, which can help stabilize blood glucose levels and promote satiety, reducing the risk of overeating.

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In addition to their low GI, walnuts are rich in omega-3 fatty acids and antioxidants, which may help reduce inflammation and improve heart health—key concerns for people with diabetes. Unlike many other foods, walnuts do not cause significant blood sugar spikes, making them a supportive component of a balanced, diabetes-friendly diet.

Walnut allergies are relatively common and can cause severe reactions in sensitive individuals, including symptoms such as hives, swelling, and anaphylaxis. Unlike some food allergies that may resolve over time, walnut allergies are often lifelong and require strict avoidance of walnuts and products containing them. Additionally, walnuts can be cross-contaminated with other allergens during processing, making it crucial for individuals with allergies to carefully read food labels and inquire about ingredient sources.