Nuts, pecans & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 1 per 100g.
✅ Nutrition data verified · GL 1/100g · GI 24.5 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Impact
Nutrition Overview
Compared With Its Close Variants
The calories number (691 per 100g) is the lowest in the family, though only slightly below the rest (691-715 per 100g). For fiber, this version sits just above its siblings: 9.6 per 100g, marginally over the family average (9.4-9.6 per 100g).
The Nuts family's GL range is 0.9-1 per 100g across 5 versions, enough spread to make the specific choice count. The rest of the family: With salt added, Without salt added, With salt added.
What to Watch For
⚠️ High Saturated Fat
Nuts, pecans contains 6.1g of saturated fat per serving — above the 5g threshold recommended by the ADA and AHA. High saturated fat intake is associated with increased cardiovascular risk, which is the leading cause of death in people with diabetes. While this food may have a manageable glycemic load, consider it an occasional choice rather than a daily staple.
ADA Cardiovascular Disease and Risk Management (2024). Diabetes Care, 47(Suppl 1). · AHA Dietary Guidelines.
Related Nut and Seed Products Options
🥜 Nuts
🟢 Low GL · GL 1.3/100g
🥜 Nuts
🟡 Eat in Moderation · GL 12.8/100g
🥜 Nuts
🟢 Low GL · GL 1.8/100g
Worth Comparing
🥜 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 →Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 50g | 6.9g | 0.5 | Friendly |
| Standard Serving | 99g | 13.7g | 1.0 | Friendly |
| Restaurant Portion | 198g | 27.4g | 2.0 | Friendly |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Quick Answers
Is Nuts pecans good for diabetes?
Based on its glycemic load of 1.0, Nuts pecans falls within the diabetes-friendly range. This suggests lower blood sugar impact for the stated serving size. This is a dietary reference, not individual medical guidance.
How much GL does Nuts pecans have per serving?
Nuts pecans has a glycemic load of 1.0 per 100g. A standard serving (99g, 99.0g) delivers a GL of 1.0. GI data from Sydney University GI Database (Atkinson et al., 2021).
Does Nuts pecans spike blood sugar?
With 9.6g of fiber per 100g, Nuts pecans's GL of 1.0 means the blood sugar impact is low. The carbohydrates digest and absorb at a moderate pace. Pairing with protein and high-fiber foods can help slow absorption.
Is the GI value accurate?
The GI of 24.5 for Nuts pecans 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.
What about the saturated fat content?
At 6.1g of saturated fat per serving, Nuts pecans exceeds the 5g threshold that the ADA and AHA recommend for diabetes and heart health. Saturated fat raises LDL cholesterol and is associated with increased cardiovascular risk. While this food may have a manageable glycemic load, it is best as an occasional choice rather than a daily staple. Prioritize foods with unsaturated fats (olive oil, avocado, nuts, fish) for everyday eating.
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, 99.0g) = 1.0 × 99.0 ÷ 100 = 1.0
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 170182. 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, pecans — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/nuts-pecans/
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.