The glycemic index ranks foods based on how they affect blood glucose levels. Foods fall somewhere on a numerical glycemic index scale between 0 and 100. The glycemic index classifies foods containing carbohydrates and measures the impact of food on blood sugar, according to the Mayo Clinic. Foods with a low GI value don't affect your blood sugar levels as greatly or as quickly as foods with a high GI.

Identification

Almonds, a tree nut, rank as the biggest U.S. specialty crop, according to the Almond Board of California's website. A serving of almonds contain 13 g of unsaturated fat, 6 g of protein and 3 g of fiber. Almonds contain few carbs, with only 6 carbs per 1 oz. serving, according the Almond Board of California.

Facts

Scientists determine the glycemic index of foods using test subjects in a laboratory setting. Consumers use widely available GI charts to understand the GI value of foods. Most nuts have a low glycemic index value, according to Diabetes-guide.org. Because nuts have negligible amounts of carbohydrates, they don't greatly impact blood sugar levels.

Features

Almonds have a GI value of zero, according to Carbs-information.com. When eaten contemporaneously with other foods, almonds decrease after-meal rises in blood sugar, according to George Mateljan Foundation's website, WHFoods. Eating almonds along with other foods with a high glycemic index ranking lowers the GI of the meal and reduces blood sugar spikes, reports WHFoods.

Benefits

Eating a diet rich in foods low on the GI scale can regulate blood sugar levels and may reduce the risk of insulin resistance, according to the Mayo Clinic. Low GI foods like almonds promote satiety and may help with weight control, the Mayo Clinic reports. Lowering the GI of a diet may improve glycemic control in diabetes, as well, according to the British Journal of Nutrition.

Considerations

The Institute of Medicine from the National Academy of Sciences recommends an estimated 30 g of fat per day for most individuals. Almonds provide 22 percent of the RDA for fats, with only 1 g of saturated fat per serving, according to Almond Board of California. Almonds can help meet the RDA for dietary fats. Moderate fat intake and avoid exceeding the RDA to prevent weight gain.

ทบทวนวันที่

โดย นายแพทย์ ประพันธ์ ปลื้มภาณุภัทร อายุรแพทย์,แพทย์เวชศาสตร์ครอบครัว