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Walnut Glycemic Index (GI), Glycemic Load (GL), and Insulin Index (II)

Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on May 05, 2022
Education: General Medicine at YSMU

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

  1. https://academic.oup.com/ajcn/article/93/5/984/4597984
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738245/
  3. https://pubmed.ncbi.nlm.nih.gov/21561748/
  4. https://www.researchgate.net/publication/26770180
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: May 05, 2022
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.