Snacks, trail mix, regular & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 23.3 per 100g.
✅ Nutrition data verified · GL 23.3/100g · GI 51.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
How This Food Affects Blood Sugar
Nutrition Profile
Compared With Its Close Variants
The sodium figure here is the family ceiling — 229 mg per 100g, about 3.6 times the family average, where variants run 10-229 mg per 100g. This version sits at the low end for saturated fat: 5.5 per 100g, about 15% below the family average (family spread 5.5-8.5 per 100g).
Glycemic load across the 5-item Snacks group runs 20.7 to 34 per 100g, so the version matters as much as the food. See the numbers side by side: Tropical, Unsalted, With chocolate chips.
What to Watch For
⚠️ Low Dietary Fiber
Snacks, trail mix, regular contains only 0g of fiber per 100g — far below the recommended threshold for diabetes-friendly carbohydrates. Without fiber to slow digestion, the starches break down rapidly in the small intestine, causing a quicker glucose release into the bloodstream. The American Diabetes Association recommends choosing high-fiber carbohydrates (≥3g per serving) to help stabilize post-meal blood sugar. Pairing Snacks, trail mix, regular with high-fiber vegetables or legumes can partially offset this effect.
ADA Standards of Medical Care in Diabetes (2024). Diabetes Care, 47(Suppl 1).
⚠️ High Saturated Fat
Snacks, trail mix, regular contains 8.3g 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.
Explore More in Snacks
Lower-GL Alternatives
🍿 Snacks, pork skins, barbecue-flavor
GL 0.8/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Snacks, pork skins, barbecue-flavor & diabetes →🍿 Snacks, beef sticks, smoked
GL 2.8/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Snacks, beef sticks, smoked & diabetes →🍿 Snacks, beef jerky, chopped and formed
GL 4.8/100g — Low GL
Fiber 1.8g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Snacks, beef jerky, chopped and formed & diabetes →🍿 Formulated Bar, SOUTH BEACH protein bar
GL 16.1/100g — Moderate
Fiber 7.3g/100g. Lower glycemic impact than your current selection.
Formulated Bar, SOUTH BEACH protein bar & diabetes →Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 75g | 33.7g | 17.5 | Moderate |
| Standard Serving | 150g | 67.3g | 35.0 | High |
| Restaurant Portion | 300g | 134.7g | 69.9 | High |
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.
FAQ
Is trail mix a reasonable choice if you have diabetes?
Unfortunately, trail mix has a high glycemic load of 23.3. This means it can spike blood sugar quickly. The good news: there are often great lower-GL alternatives.
What GL value does trail mix carry?
GL = 23.3 per 100g for trail mix. For context: low GL is ≤10, moderate is 11–19, and high is ≥20. trail mix falls into the High category.
How quickly does trail mix raise blood sugar?
Blood sugar impact of trail mix: High. The key factors are its GI (51.9) and available carb content (44.9g/100g), which together produce a GL of 23.3.
Why is fiber important for blood sugar control?
Dietary fiber slows carbohydrate digestion and absorption, leading to a more gradual blood sugar rise. trail mix has only 0g of fiber per 100g, which is one reason its glycemic load (23.3) is high. The ADA recommends choosing carbs with at least 3g of fiber per serving. Adding high-fiber foods like vegetables or legumes to your meal can help compensate.
Is the GI value accurate?
The GI of 51.9 for trail mix is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Snacks 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.
Can portion control make this food work?
Yes — half a standard serving of trail mix reduces the glycemic load substantially. At GL 23.3 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
What about the saturated fat content?
At 8.3g of saturated fat per serving, trail mix 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.
Where This Data Comes From
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 51.9 — subcategory_avg:Snacks. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 150.0g) = 23.3 × 150.0 ÷ 100 = 35.0
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 167561. 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. “Snacks, trail mix, regular — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/snacks-trail-mix-regular/
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.