Nuts
262 foods
Every food on this list is ranked by its glycemic load per 100 g, lowest first, so the best choices for blood sugar come first. Open a food for the portion-based load, nutrition facts and alternatives.
Sorted by glycemic load per 100 g, lowest first.
Chia seed gel Low GI 1 GL 0.1 / 100 g 9/10 
Chia seed gel (chia seeds soaked in water) Low GI 1 GL 0.1 / 100 g 9/10 
Chia egg (chia seeds and water) Low GI 1 GL 0.1 / 100 g 9/10 
Chia egg (chia seeds mixed with water) Low GI 1 GL 0.1 / 100 g 9/10 
Flax egg Low GI 5 GL 0.1 / 100 g 9/10 
Ground flaxseed and water mixture (flax egg) Low GI 5 GL 0.1 / 100 g 8/10 Ground flax seeds soaked in water (flaxseed gel) Low GI 5 GL 0.2 / 100 g 9/10 
Flaxseed pudding with unsweetened plant milk Low GI 5 GL 0.3 / 100 g 9/10 
Chia seed spread Low GI 1 GL 0.3 / 100 g 9/10 
Ground almonds and chia seeds Low GI 5 GL 0.9 / 100 g 9/10 
Almond flour Low GI 5 GL 1 / 100 g 9/10 
Almond flour (finely ground almonds) Low GI 5 GL 1 / 100 g 9/10 
Almond flour pizza base Low GI 10 GL 1 / 100 g 8/10 
Almond flour roti Low GI 15 GL 1 / 100 g 8/10 
Almond meal Low GI 5 GL 1 / 100 g 8/10 
Almond milk powder Low GI 10 GL 1 / 100 g 8/10 Almond yogurt Low GI 20 GL 1 / 100 g 7/10 
Almond-based plant cheese Low GI 15 GL 1 / 100 g 7/10 Almond-based vegan cheese (almond and lemon juice) Low GI 10 GL 1 / 100 g 7/10 Almond, nutritional yeast, and sea salt blend Low GI 10 GL 1 / 100 g 7.5/10 
Asprod seeds Low GI 10 GL 1 / 100 g 8.5/10 Blue Diamond almonds (roasted, lightly salted) Low GI 15 GL 1 / 100 g 6/10 
Chia seed filling Low GI 1 GL 1 / 100 g 9/10 
Chia seed porridge Low GI 1 GL 1 / 100 g 9.5/10 
Chia seeds Low GI 1 GL 1 / 100 g 9/10 
Chia seeds flakes Low GI 1 GL 1 / 100 g 9/10 Freshly ground poppy seeds mixed with stevia or erythritol Low GI 5 GL 1 / 100 g 8/10 Fried peanut Low GI 14 GL 1 / 100 g 6/10 Grain-free tart crust (almond flour, stevia/erythritol) Low GI 5 GL 1 / 100 g 7/10 
Ground pumpkin seed filling Low GI 10 GL 1 / 100 g 8/10 
Hemp protein powder Low GI 1 GL 1 / 100 g 9/10 
Hemp seeds Low GI 10 GL 1 / 100 g 8/10 
High protein almond flour Low GI 15 GL 1 / 100 g 8/10 
Macadamia Low GI 10 GL 1 / 100 g 8/10 
Macadamia nuts Low GI 10 GL 1 / 100 g 8/10 
Milled chia seed Low GI 1 GL 1 / 100 g 9/10 
Mix of chopped walnuts, pecans, chia seeds with cinnamon and monk fruit sweetener Low GI 5 GL 1 / 100 g 9/10 
Nut and seed bread (grain-free, no added sugar) Low GI 15 GL 1 / 100 g 8/10 
Nut-based cheese alternative Low GI 10 GL 1 / 100 g 7/10 
Oil seeds Low GI 10 GL 1 / 100 g 8.5/10 
Original Bitchin' Sauce Low GI 10 GL 1 / 100 g 8/10 
Pecan Low GI 10 GL 1 / 100 g 8.5/10 
Pecan halves Low GI 10 GL 1 / 100 g 8/10 
Pecan Nuts Low GI 10 GL 1 / 100 g 8/10 
Pecans, roasted, no added sugar or oil Low GI 10 GL 1 / 100 g 8/10 
Pumpkin seed flour Low GI 10 GL 1 / 100 g 9/10 
Pumpkin seeds (raw) Low GI 10 GL 1 / 100 g 8/10 Raw cacao nibs and raw almonds blend Low GI 10 GL 1 / 100 g 9/10 Salted peanuts Low GI 14 GL 1 / 100 g 6/10 
Salted roasted pepitas Low GI 10 GL 1 / 100 g 6/10 Smokehouse almonds Low GI 15 GL 1 / 100 g 7/10 
Unsalted Pecan Nuts Low GI 10 GL 1 / 100 g 9/10 
Unsweetened almond-based yogurt with chili flakes Low GI 15 GL 1 / 100 g 8/10 Vegan hemp seed pesto Low GI 10 GL 1 / 100 g 8/10 
Walnut and nutritional yeast cheese topping Low GI 10 GL 1 / 100 g 8/10 
Walnut and pepita mix Low GI 15 GL 1 / 100 g 8.5/10 
Whole pumpkin seeds Low GI 10 GL 1 / 100 g 8/10 Almond flour with dried Italian herbs Low GI 15 GL 1.6 / 100 g 8/10 
Seed blend Low GI 5 GL 1.7 / 100 g 9.5/10 Ground seeds (mixed, e.g., flax, chia, sunflower) Low GI 10 GL 1.8 / 100 g 9/10 
High protein almonds Low GI 15 GL 1.8 / 100 g 8/10 
Nut and seed crackers Low GI 15 GL 1.8 / 100 g 8/10 
Almond flakes Low GI 15 GL 1.9 / 100 g 9/10 
Blanched almonds Low GI 15 GL 1.9 / 100 g 8/10 A handful of walnuts and a square of dark chocolate (>85% cocoa) Low GI 15 GL 2 / 100 g 8/10 Almond breading Low GI 10 GL 2 / 100 g 7/10 
Almond butter and unsweetened cocoa powder blend Low GI 15 GL 2 / 100 g 9/10 
Almond flakes with added dietary fiber Low GI 15 GL 2 / 100 g 7/10 Almond flour bread Low GI 20 GL 2 / 100 g 7/10 
Almond Yogurt Low GI 25 GL 2 / 100 g 9/10 
Almonds coated with unsweetened cocoa powder Low GI 15 GL 2 / 100 g 8/10 
Cashew cheese spread Low GI 20 GL 2 / 100 g 7/10 
Dairy-free cashew sauce Low GI 20 GL 2 / 100 g 7/10 
Hazelnut butter Low GI 15 GL 2 / 100 g 9/10 
Hazelnut extract Low GI 15 GL 2 / 100 g 8/10 
Hazelnut Paste Low GI 15 GL 2 / 100 g 9/10 Homemade granola (almond flour, nuts, seeds, monk fruit) Low GI 10 GL 2 / 100 g 8/10 
Keto snack mix Low GI 10 GL 2 / 100 g 7.5/10 
Mix of roasted nuts (almonds, walnuts, hazelnuts) Low GI 15 GL 2 / 100 g 8.5/10 
Mixed Nuts Low GI 15 GL 2 / 100 g 9/10 
Mixed raw or roasted unsalted nuts and seeds Low GI 15 GL 2 / 100 g 8/10 
Nut mix with cocoa Low GI 15 GL 2 / 100 g 8/10 Nuts and seeds (mixed, raw) Low GI 15 GL 2 / 100 g 9/10 Peanut butter filling sugar-free Low GI 14 GL 2 / 100 g 6/10 
Peanut paste Low GI 14 GL 2 / 100 g 8/10 
Pine nuts Low GI 15 GL 2 / 100 g 8/10 Pistachio pesto Low GI 20 GL 2 / 100 g 6/10 
Plant-based parmesan alternative (sunflower seeds & nutritional yeast) Low GI 15 GL 2 / 100 g 7/10 
Sauerkraut seeds Low GI 10 GL 2 / 100 g 8/10 Sunflower seed pate Low GI 20 GL 2 / 100 g 7/10 
Unsalted Cashews Low GI 15 GL 2 / 100 g 8/10 
Unsweetened cashew yogurt alternative Low GI 25 GL 2 / 100 g 7/10 
Raw, unsalted walnuts Low GI 15 GL 2.1 / 100 g 9/10 
Shelled Walnuts Low GI 15 GL 2.1 / 100 g 8.7/10 
Walnut meal Low GI 15 GL 2.1 / 100 g 7/10 
Walnuts Low GI 15 GL 2.1 / 100 g 8/10 
Chopped toasted almonds or pecans Low GI 15 GL 2.1 / 100 g 8/10 Low sodium peanuts Low GI 14 GL 2.3 / 100 g 7/10 
Peanut pieces Low GI 14 GL 2.3 / 100 g 8/10 Peanuts in shell Low GI 14 GL 2.3 / 100 g 8/10 
