Pistachio Glycemic Index (GI) - Is It High or Low?
Pistachios are high in carbohydrates; however, due to the abundant dietary fiber content, they have a very low glycemic index.
Based on the numbers from The International Journal of Medical Research, pistachios have a glycemic index of 15 (1).
Pistachios, among other nuts, have been researched to have the potential to significantly reduce the risk of developing type 2 diabetes mellitus if consumed daily (2).
Pistachios consumed alone do not have a notable effect on blood glucose levels, but supplementation of pistachios with high glycemic index foods reduces postprandial hyperglycemia in a dose-dependent manner (3, 4).
A study has concluded that dietary consumption of pistachios as a snack has beneficial effects on glycemic control, blood pressure, obesity, and inflammation markers in diabetic patients (5).
Pistachio intake has also been found to significantly enhance the glucose and insulin metabolism of prediabetic patients and improve insulin resistance and other cardiovascular risk factors (6).
Overall, pistachios have a very low glycemic index and can play a role in decreasing the risk of diabetes or diabetic complications.
It is important to consume it in moderation and not salted.
References
- https://www.ijmrhs.com/medical-research/dry-fruits-and-diabetes-mellitus.pdf
- https://www.researchgate.net/publication/310467620
- https://www.researchgate.net/publication/50250525
- https://www.nature.com/articles/ejcn201112
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310069/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890834
