Walnut Glycemic Index (GI), Glycemic Load (GL), and Insulin Index (II)
Glycemic Index and Glycemic Load
Walnuts are very dense in nutrients, providing 14g of carbohydrates per 100g serving. However, most of these carbs are made up of dietary fiber.
Due to the high fiber and fat content, walnuts have been found to have a glycemic index, and therefore a glycemic load, of 0 (1).
Research shows walnut consumption to be associated with a lowered risk of developing type 2 diabetes (2).
Nuts can also lower the glycemic response of high-GI foods and improve glycemic control (3).
Insulin Index
The insulin index helps measure the body’s response to foods with low glycemic index values or carbohydrates.
The insulin index of walnuts has been measured to fall in the range of 5 to 7 (4). This is a low insulin index value.
If you are interested in learning more about the insulin index and finding values for over 140 foods, go to this page.
References
- https://academic.oup.com/ajcn/article/93/5/984/4597984
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738245/
- https://pubmed.ncbi.nlm.nih.gov/21561748/
- https://www.researchgate.net/publication/26770180
