Glycemic Index of Walnuts
Walnuts are a nutrient-dense nut known for their heart-healthy fats, antioxidants, and protein. The glycemic index (GI) of walnuts is approximately 15, which classifies them as a low-GI food. This means that walnuts have a minimal impact on blood sugar levels, making them a great choice for those managing diabetes or those who want to maintain steady energy throughout the day. The low GI of walnuts makes them a healthy snack option without causing rapid spikes in blood glucose.
Glycemic Load of Walnuts
Due to their low carbohydrate content, the glycemic load (GL) of walnuts is also very low. The glycemic load of walnuts per 100 grams is around 1-2. This means that even a moderate portion of walnuts will have very little effect on blood sugar levels, making them an excellent option for those looking to maintain stable blood glucose.
Walnuts Nutritional Profile (per 100 grams)
Walnuts are rich in healthy fats, particularly omega-3 fatty acids, and provide a range of essential vitamins and minerals. Here’s a detailed look at the nutritional profile of walnuts per 100 grams:
| Nutrient | Amount per 100g | % Daily Value (DV) |
|---|---|---|
| Calories | 654 kcal | – |
| Carbohydrates | 13.7 g | – |
| Sugars | 2.6 g | – |
| Fiber | 6.7 g | 27% |
| Protein | 15.2 g | 30% |
| Fat | 65.2 g | – |
| Saturated | 6.1 g | 30% |
| Monounsaturated | 8.9 g | – |
| Polyunsaturated | 47.2 g | – |
| Vitamin E | 0.7 mg | 5% |
| Folate | 98 µg | 25% |
| Magnesium | 158 mg | 40% |
| Iron | 2.9 mg | 16% |
| Potassium | 441 mg | 13% |
| Calcium | 98 mg | 10% |
| Phosphorus | 346 mg | 49% |
Walnuts are particularly high in healthy fats, including omega-3 fatty acids, which support brain health and reduce inflammation. They also provide a significant amount of protein, fiber, magnesium, and vitamin E, making them an excellent addition to a balanced diet.
In summary, walnuts are a low-GI, low-GL food that offers numerous health benefits due to their healthy fat content and nutrient profile. They are a perfect choice for maintaining healthy blood sugar levels while providing essential nutrients.
