Nuts, almonds & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 2.2 per 100g.
✅ Nutrition data verified · GL 2.2/100g · GI 24.5 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Response
The Numbers at a Glance
How It Stacks Up in Its Family
On fiber, this version lands mid-range: 12.5 per 100g, inside a family spread of 9.9 to 13.7 per 100g. The calories number (579 per 100g) is the lowest in the family, though only slightly below the rest (579-607 per 100g).
Within this Nuts family (9 versions), GL per 100g spans 1.8 to 3.5 — the processing and fat content decide where each lands. Compare directly with Unblanched, Lightly salted, Without salt added.
Practical Tips
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
💡 Fiber Is Your Friend
Dietary fiber slows carbohydrate absorption. Aim for at least 3g of fiber per serving of carbohydrate foods.
Explore More in Nut and Seed Products
Alternatives to Consider
🥜 Seeds, sesame seed kernels, dried (decorticated)
GL 0/100g — Low GL
Fiber 11.6g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Seeds, sesame seed kernels, dried (decorticated) & diabetes →🥜 Seeds, flaxseed
GL 0.4/100g — Low GL
Fiber 27.3g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Seeds, flaxseed & diabetes →🥜 Nuts, coconut water (liquid from coconuts)
GL 0.6/100g — Low GL
Fiber 1.1g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Nuts, coconut water (liquid from coconuts) & diabetes →🥜 Nuts, coconut milk, canned (liquid expressed from grated meat and water)
GL 0.7/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Nuts, coconut milk, canned (liquid expressed from grated meat and water) & diabetes →Common Questions
Can Nuts almonds fit into a diabetes meal plan?
According to its GL of 2.2 and fiber content of 12.5g, Nuts almonds has a favorable nutritional profile for blood sugar management. This is a dietary reference based on published data.
What is the glycemic load of Nuts almonds?
Nuts almonds's glycemic load: 2.2 (per 100g). Unlike GI which only measures speed, GL accounts for actual carbohydrate quantity — making it the more practical number for diabetes management.
How does Nuts almonds affect blood sugar?
Blood sugar impact of Nuts almonds: Low. The key factors are its GI (24.5) and available carb content (9.1g/100g), which together produce a GL of 2.2.
Is the GI value accurate?
The GI of 24.5 for Nuts almonds is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Nut and Seed Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 24.5 — subcategory_avg:Nut and Seed Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 95.0g) = 2.2 × 95.0 ÷ 100 = 2.1
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 170567. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Nuts, almonds — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/nuts-almonds/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.