Walnut Glycemic Index (GI), Glycemic Load (GL), and Insulin Index (II)
Glycemic Index and Glycemic Load
Walnuts are very dense in nutrients, including carbs. These nuts provide 14g of carbohydrates per 100g. However, most of these carbs are made up of dietary fiber. Walnuts fall in the range of 15% of foods as a source of fiber, containing 6.7g.
Due to the high fiber and fat content, walnuts 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).
According to the research findings, walnuts can also lower the glycemic response of high-GI foods and improve glycemic control (3).
Visit our Glycemic index chart page to find the glycemic indexes of 600+ food.
Insulin Index of Walnuts
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, visit our Insulin index chart 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
