Glycemic Load of Pistachio Nuts- Are They High in Sugar?

The quantification of carbohydrates present in food with the pace at which it increases your blood glucose levels is called the Glycemic Load. A simple way of making healthy diet choices is following the Glycemic Index, which helps compare and find alternative sources of nutrients according to your blood glucose levels. Glucose has a higher blood glucose response compared to fructose.

Pistachio Nuts are basically seeds from pistachio trees. They have kernels that vary in color and shape. You have to crack open the shell to eat it. These are great because of their properties and varying health benefits. According to the Internation GI Tables, it has a low Glycemic Index, which essentially means that it does not cause a spike in your blood glucose levels.

Pistachio Nuts are great dry fruits that you can incorporate in your diet because it comprises healthy nutrients like

  • Potassium
  • Phosphorous
  • Vitamin B6
  • Thiamine
  • Copper
  • Manganese

How to Calculate Glycemic Load of Pistachio Nuts?

The standard Glycemic index of pistachio Nuts is 15. The high glycemic index of the fruit helps in reducing the risks related to cardiovascular diseases. If we want to talk about diet, the key to prevent diabetes or any chronic illness is to distribute the carbohydrate consumption content throughout the day and manage the sugar levels in the body correctly—however, the glycemic load for one cup of chopped pistachio Nuts= 5.2 approximately which makes it an extremely favorable food.

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The Formula/Procedure For Calculation of Glycemic Index of the Pistachio Nuts : 

GL = GI * carbs / 100

where

  • GL – glycemic load;
  • GI – glycemic index;
  • and carbs – the amount of carbohydrates in the portion.
Nutrition Facts: Pistachio Nuts
SL.NOPISTACHIO NUTS BY WEIGHT IN (g)GLYCEMIC LOAD
1.100 g of Pistachio Nuts4.2 (low)
2.250 g of Pistachio Nuts10.5 (medium)
3.500 g of Pistachio Nuts21 (high)
4.1 Kg of Pistachio Nuts42 (high)
5.One Kernal of Pistachio Nuts (0.03 (very low)
6.1 Cup of Pistachio Nuts (134 g)5.1 (low)

Is Pistachio Nuts Safe to Consume If You Have Diabetes? 

Pistachio is rather high in carbs but has a low GI, which means that it does not cause a spike in blood sugar levels. Studies have shown that the consumption of pistachio nuts leads to a promotion of healthy blood sugar levels. Pistachio nuts are high in fiber, healthy fats, antioxidants, carotenoids, and phenolic compounds, which are helpful in controlling blood sugar levels. Therefore, Pistachio Nuts is suggested for treating diabetes. Diabetic patients in the appropriate quantity should consume pistachio Nuts and foods containing healthy fats, fiber, and protein. 

Can I Eat Pistachio Nuts During a Fat-Loss Diet?

You can eat pistachio Nuts during a strict fat-loss diet. If you are looking for good results, you should avoid having more than 1 cup of chopped Pistachio Nuts per serving.

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  • A cup of chopped pistachios has a GL of 5.1 which is fairly low.
  • They are rich in fiber and proteins, that increases the feeling of fullness and helps eat less.

Can I Eat Pistachio Nuts During a Low-Carbohydrate Diet?

You can eat pistachio Nuts during a strict low-carb diet. However, the portion size of a pistachio Nuts is something that you need to take into account because pistachios are rich in carbs. We suggest you not consume more than 100 g of pistachio Nuts per servings.

Are Pistachio Nuts High in Sugar?

A 100 g of Pistachio Nuts serving has 8 g of sugar and 28 g of carbs. Clearly, pistachios are rather low in sugar, and given that is contain healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine, you must include them in your diet. It is delicious and helps in weight loss, controls blood sugar, lowers cholesterol, and improves gut, eye, and blood vessel health. You must include it in your diet.