Only cashews and chestnuts have been tested for GI because these are the only nuts that contain enough carbohdyrate to be GI tested.
The Glycaemic Index of cashews is 22 and for peanuts, the GI is 14, source. GI is a ranking between 0 and 100 with anything less than 55 considered ‘low GI’. Low GI foods are digested and absorbed more slowly, causing a slow rise in blood glucose which means better type 2 diabetes control and better appetite control. GI is dependent on the size of the food particles – the smaller the particles, the faster the digestion rate and the higher the GI.
While all the other nuts do not have a GI ranking themselves, they can cause a lower GI effect when eaten with other carbohdyrate foods. This is because nuts are complex structures which takes time to digest, slowing the whole passage of food through the intestine and slowing the rise of blood glucose after a meal.
Nuts are a great afternoon-tea snack, helping to control appetite, keeping you feeling fuller for longer until dinner. Adding nuts to meals will also help increase fullness.
Glycaemic Index Value of Nuts
Food: Almonds
Glycemic Index (GI) Value: 0
Effect on Blood Glucose Levels: Very small
Food: Brazil Nuts
Glycemic Index (GI) Value: 0
Effect on Blood Glucose Levels: Very small
Food: Cashew Nuts
Glycemic Index (GI) Value: 22
Effect on Blood Glucose Levels: Low
Food: Hazelnuts
Glycemic Index (GI) Value: 0
Effect on Blood Glucose Levels: Very small
Food: Macadamia Nuts
Glycemic Index (GI) Value: 0
Effect on Blood Glucose Levels: Very small
Food: Peanuts
Glycemic Index (GI) Value: 13
Effect on Blood Glucose Levels: Low
Food: Pecan Nuts
Glycemic Index (GI) Value: 0
Effect on Blood Glucose Levels: Very small
Food: Walnuts
Glycemic Index (GI) Value: 0
Effect on Blood Glucose Levels: Very small
Note: The Glycemic Index (GI), which supercedes the older classification of carbs into “simple” and “complex”, classifies carbohydrate in foods according to its immediate effect on blood glucose levels. The basic categories are high-GI foods (GI value 70+); Intermediate GI foods (GI value 56-69) and Low-GI foods (GI value 55 or less). If you have insulin insensitivity, diabetes or any associated conditions, choose lower GI foods for optimum blood glucose control.
