Go Nuts on Glycemic Load Index

If you are a nut lover, then you are in for some good news. Most nuts are low on the glycemic load index. Luckily for nut lovers, nuts are among the lowest foods on the GI. Peanuts, cashews and walnuts, for example, are some of the lowest glycemic index foods around, which is part of what makes them such a great snack.

Since many nuts are very low on the glycemic load index, they will not affect one's blood sugar levels much at all. This means that some nuts can be eaten without having to worry about their impact on blood sugar levels. Part of the beauty of the GI is that the list clearly tells dieters, diabetics and health conscious people what foods will cause spikes in their glucose levels. By knowing this information ahead of time, it is possible to avoid foods that can cause sudden rises in glucose levels. This can be very important if one is looking to avoid the highs and lows that can accompany foods high on the glycemic load index.

Peanuts and the Glycemic Load Index

Peanuts are very low on the glycemic load index, are a great source of protein, high in fiber and contain numerous vitamins and minerals. Several B Vitamins, including thiamine, folate, pantothenic acid and niacin can be found in considerable concentrations in peanuts. Likewise, magnesium, phosphorus and zinc are all well represented. Yet, peanuts still have more to offer as this little "nut" also has antioxidants, coenzyme Q10 (an important brain and heart compound) and an interesting compound known as resveratrol.

One fact should be pointed to immediately for all those reading this that happen to be sticklers for fine details. Peanuts are not technically nuts, but are instead are technically a legume. However, the nut family has clearly adopted the peanut. Therefore, it is still considered to be a nut on the glycemic load index.

The Importance of Walnuts

Now one might think that peanuts have won the day as the ultimate low glycemic load index snack food, but walnuts can certainly give the peanut a run for its money. Walnuts are also loaded down with nutrition and antioxidants. Walnuts also have a trick up hidden "under their shell." Walnuts are loaded down with essential omega-3 fatty acids, which are vital to brain health. There is some evidence that walnuts can fight cancer, and compounds contained within walnuts may even ward off breast cancer and heart disease.

Few foods are loaded down with, as much overall goodness as nuts, and this is doubly the case for those nuts that fall on the low side of the glycemic load index. Adding nuts, especially walnuts and peanuts, to one's diet is an easy way of eating more foods that are low on the GI. Eating more nuts may even increase your lifespan and help ward off diseases such as cancer and heart disease.

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