In Indian households, Akhrot (Walnuts) have always held a special place. Whether it is your grandmother soaking them overnight to “boost your brain power” for exams, or using them to garnish a rich Gajar ka Halwa, walnuts are a staple.
But with India becoming the diabetes capital of the world, we are all looking at our plates with a little more caution. When you have high blood sugar, every bite counts. You might be wondering: “Walnuts are fatty and rich. Will they spike my sugar?”
This brings us to the most important question for your metabolic health: What is the glycemic index of walnuts?
In this comprehensive guide, we will crack the shell on the truth about walnuts. We will look at the numbers, compare them with almonds and cashews, and explain why this brain-shaped nut might just be the best friend your pancreas ever had.
What is Glycemic Index (GI)?
Before we dive into the nuts and bolts, let’s quickly understand the measuring tape we are using.
The Glycemic Index (GI) is a ranking system for carbohydrates. Think of it like a speedometer for your blood sugar, ranging from 0 to 100.
- Low GI (0-55): These foods digest slowly. They release energy like a slow-burning candle. (Best for diabetics).
- Medium GI (56-69): A moderate rise in sugar.
- High GI (70+): These digest instantly, causing a “sugar spike” like a rocket. (e.g., White bread, sugar, maida).
For a diabetic patient, the goal is simple: Eat mostly Low GI foods to keep your sugar levels flat and stable.
The Magic Number: Glycemic Index of Walnuts
So, where does Akhrot fit on this scale?
The glycemic index of walnuts is 15.
Yes, just 15.
To give you some context, pure glucose is 100. White rice is about 70. Even some fruits like watermelon are around 72. At 15, walnuts are considered Very Low GI.
Why is it so low?
Walnuts contain very few carbohydrates. Most of their energy comes from healthy fats, protein, and fibre.
- Fats and Protein: These nutrients take a long time to digest. They act as a “brake” in your stomach, slowing down the absorption of any sugar in your meal.
- Fibre: Walnuts are rich in dietary fibre, which naturally regulates blood sugar.
This means that eating walnuts will not spike your blood sugar. In fact, they might even help lower the spike from other foods you eat with them.
Walnut Glycemic Index and Load: The Full Picture
Looking at the GI is good, but looking at the Glycemic Load (GL) is better. GL tells you how much a standard serving size will actually affect your blood sugar.
- GI of Walnuts: 15 (Low)
- Glycemic Load of Walnuts: ~0 to 1 (Extremely Low)
Because a handful of walnuts has very few “net carbs” (total carbs minus fibre), the actual impact on your blood glucose is negligible. You can eat them without worrying about a sudden crash later.
Nutritional Powerhouse: Why Diabetics Need Walnuts
It is not just about what walnuts don’t do (spike sugar); it is about what they do for your body.
1. The Omega-3 Champion
Walnuts are the only tree nut with a significant amount of ALA (Alpha-Linolenic Acid), a plant-based Omega-3 fatty acid.
- Why it matters: Diabetics are at higher risk for heart disease. Omega-3s help reduce inflammation and keep your heart arteries flexible.
2. Weight Management
Despite being high in calories, walnuts help you lose weight.
- How? The protein and healthy fats make you feel full. If you eat a handful of walnuts at 4 PM, you are less likely to eat samosas or biscuits at 5 PM.
3. Gut Health
Recent studies show that walnuts nourish the good bacteria in your gut. A healthy gut is linked to better insulin sensitivity.
Walnuts vs. Other Nuts: The Battle of the Glycemic Index
We love our dry fruit boxes, especially during Diwali. But are all nuts created equal? Let’s compare the glycemic index of walnuts with other popular choices.
Glycemic Index of Almonds
Almonds (Badam) are fantastic.
- GI: ~0 to 15.
- Verdict: Glycemic index of almonds and walnuts is very similar. Both are superstars. Almonds are slightly higher in calcium and Vitamin E, while Walnuts are higher in Omega-3. You should eat both.
Glycemic Index of Cashew Nut
Cashews (Kaju) are the creamy, sweet favourites.
- GI: ~25.
- Verdict: While still low GI, cashews have more carbohydrates than walnuts. They are also easier to overeat. For a diabetic, walnuts are a safer bet than cashews, especially avoiding sugary Kaju Katli.
Pistachio Glycemic Index
- GI: ~15 to 28.
- Verdict: Pistachios are great, but be careful with the salted ones. High salt can raise blood pressure, which is bad for diabetics.
Glycemic Index of Peanuts
- GI: ~13 to 20.
- Verdict: Technically a legume, peanuts are very low GI. They are a cheap and healthy source of protein. Just avoid the coated, masala-fried versions.
Nuts Glycemic Index Chart
| Nut Type | Estimated GI | Glycemic Load |
| Walnuts | 15 | Low |
| Almonds | 15 | Low |
| Peanuts | 13 | Low |
| Cashews | 25 | Low |
| Pistachios | 15-28 | Low |
| Hazelnuts | 15 | Low |
Raw vs. Roasted vs. Soaked Walnuts: Does it Matter?
In India, we prepare nuts in many ways. Does this change the glycemic index of walnuts?
Glycemic Index of Soaked Walnuts
Grandmothers are right—soaking is best.
- Why? Walnuts contain phytic acid, which can block nutrient absorption. Soaking them overnight removes this acid and makes them easier to digest.
- GI Impact: The GI remains the same (Low), but your body absorbs the magnesium and nutrients better.
Glycemic Index of Roasted Walnuts
- Dry Roasted: The GI remains low.
- Oil/Honey Roasted: Danger zone! If you buy honey-roasted walnuts, you are adding sugar. This will skyrocket the GI. Always stick to plain or lightly salted.
Glycemic Index of Raw Walnuts
This is the standard. Raw walnuts have all their healthy oils intact. Cooking them at high heat can sometimes damage the delicate Omega-3s, so raw or soaked is the healthiest way to eat them.
Real-Life Scenario
Let’s meet Mr. Ramesh, a 50-year-old bank manager from Mumbai.
The Problem:
Ramesh has Type 2 Diabetes. He follows a strict diet for breakfast and dinner, but at 5 PM in the office, he gets hungry. He usually drinks a sweet tea and eats two Marie biscuits.
- The Result: His blood sugar spikes to 180 mg/dL by dinner time. He feels tired and cranky.
The Switch:
His dietician asked him to swap the biscuits for a closed fistful of Walnuts and Almonds.
The Outcome:
- Satiety: The fats in the walnuts kept him full until dinner. He didn’t crave chips or biscuits.
- Blood Sugar: Because the glycemic index of almonds and walnuts is so low, his sugar stayed stable at 110 mg/dL.
- Bonus: He felt more focused at work (thanks to the brain-boosting Omega-3s).
This simple switch saved Ramesh roughly 300 empty calories a week and stabilized his glucose levels.
Expert Contribution
We consulted nutritional guidelines to get a professional perspective.
Dr. S. Gupta, Clinical Nutritionist:
“I often tell my patients that walnuts are not a ‘snack’; they are a ‘supplement’. Because they are calorie-dense, you cannot eat a whole bowl. But 3-4 whole walnuts a day can drastically improve your lipid profile (cholesterol) and reduce inflammation associated with diabetes. The key is consistency.”
The “Carb-Pairing” Trick:
Experts recommend using walnuts to lower the GI of other foods.
- Eating an Apple? (GI ~36). Eat it with a walnut. The fat slows down the fruit sugar absorption.
- Eating Oatmeal? Crumble walnuts on top. It adds crunch and lowers the glycemic load.
Recommendations Grounded in Proven Research and Facts
Based on data from the American Journal of Clinical Nutrition and Harvard Health, here are actionable tips for including walnuts in your diabetic diet:
- Portion Control is King: Walnuts are healthy, but high in calories. Limit yourself to 1 ounce (about 7 whole walnuts or 14 halves) per day. This provides all the benefits without weight gain.
- Storage Matters: Because walnuts have high oil content, they can go rancid (bitter) quickly in the hot Indian climate.
- Tip: Store shelled walnuts in an airtight container in the fridge. They will stay fresh and sweet for months.
- Check for “Glazed”: When buying expensive gift packs, check if the walnuts are “glazed” or “candied.” These are coated in sugar. Always buy “Plain Kernel” (Magaj).
- The Salad Topper: Instead of using croutons (fried bread) in your salad, use crushed walnuts. You get the crunch without the carbs.
Can a Diabetic Patient Eat Walnut?
This is the ultimate question. The answer is a resounding YES.
In fact, walnuts are often part of the prescribed diet for pre-diabetics and diabetics.
- Myth: “Walnuts increase cholesterol.”
- Fact: Walnuts lower LDL (Bad) cholesterol and increase HDL (Good) cholesterol.
- Myth: “Walnuts make you fat.”
- Fact: Studies show that people who eat nuts regularly tend to weigh less than those who don’t, because nuts curb appetite.
Conclusion
The numbers don’t lie. With a glycemic index of 15, walnuts are one of the safest, healthiest foods a diabetic can eat.
They are not just a garnish for desserts; they are a powerful medical tool in your kitchen. Whether you eat them soaked in the morning like your grandmother suggested, or roasted as an evening snack, walnuts work hard to protect your heart, your brain, and your blood sugar levels.
So, the next time you feel a snack attack coming on, skip the biscuit. Crack open an Akhrot. Your body will thank you.
Frequently Asked Questions (FAQ) on Glycemic Index of Walnuts
Which nut has the lowest glycemic index?
Walnuts, Almonds, and Peanuts (technically a legume) all tie for the lowest glycemic index, typically ranging between 13 and 15. This makes them all excellent choices for blood sugar control.
Can a diabetic patient eat walnut everyday?
Yes, a diabetic patient can and should eat walnuts daily. A recommended portion is about 30 grams (roughly 7 whole walnuts). This amount provides heart-healthy fats without contributing to excessive calorie intake.
Which is better for diabetics, walnuts or almonds?
Both are excellent. Walnuts are better for Omega-3 fatty acids (heart and brain health), while Almonds are slightly higher in Vitamin E and Magnesium. Ideally, you should eat a mix of both to get the full range of nutrients.
What is the glycemic index of almonds vs walnuts?
The glycemic index of almonds and walnuts is nearly identical, sitting around 15. Both are considered very low GI foods and have a minimal impact on blood sugar levels.
Are walnuts good for diabetics with high blood pressure?
Yes. Walnuts contain amino acids (like Arginine) and Magnesium which help relax blood vessels and lower blood pressure. Since high BP often goes hand-in-hand with diabetes, walnuts are a double-benefit food.
Does soaking walnuts change their glycemic index?
Soaking walnuts does not significantly change their glycemic index (it remains low). However, soaking reduces phytic acid, making the nutrients more bioavailable and easier for the body to absorb.
What is the glycemic index of cashew nut compared to walnuts?
The glycemic index of cashew nut is around 25, which is low but higher than walnuts (15). Cashews also contain slightly more carbohydrates than walnuts, so diabetics should eat cashews in stricter moderation.
Where are nuts on the glycemic index chart?
Nuts are at the very bottom of the nuts glycemic index chart. Most tree nuts fall between 15 and 30, making them some of the lowest GI foods available in nature.
References:
- Harvard Health Publishing: Glycemic index for 60+ foods. Link
- American Diabetes Association: Superfoods for Diabetes. Link
- Mayo Clinic: Nuts and your heart: Eating nuts for heart health. Link
- WebMD: Health Benefits of Walnuts. Link
- National Institutes of Health (NIH): Effects of Walnut Consumption on Blood Lipids. Link
(Disclaimer: This content is for educational purposes only. Always consult your doctor or a certified dietitian before making significant changes to your diet, especially if you have diabetes.)
