Brazil Nuts Glycemic Index, Glycemic Load, and Blood Sugar Response Chart

Blood Glucose Response Chart

Brazil nuts have a low Glycemic Index (GI) of 15 and a low Glycemic Load (GL) of 0.64 per 100g serving.

They have a minimal impact on blood sugar, making them a suitable choice for individuals managing blood sugar, including those with diabetes.

These giant seeds from the capsule of the Brazil nut tree (Bertholletia excelsa) are not only nutrient-dense but also metabolized in a way that supports stable energy release.

The glycemic impact of brazil nuts can be attributed their macronutrient composition and metabolic processing.

Brazil Nuts Nutrition Facts

What Factors Influence the Glycemic Index of Brazil Nuts?

Brazil nuts' low carbohydrate content, combined with high fat, protein, and fiber, and their minimally processed form, all contribute to their very low glycemic index. They have little effect on blood sugar and are a great snack option for those managing glucose levels.

Very Low Carbohydrate

The Glycemic Index (GI) measures how quickly carbohydrate-containing foods raise blood sugar levels, with pure glucose as the reference point (GI of 100). Low-GI foods (55 or less) cause a slower, steadier increase, while high-GI foods (70 or more) trigger a rapid spike. Brazil nuts, with negligible carbohydrates (3.33g per 28g serving), have a very low GI, minimally impacting blood sugar.

High Fat Content (Healthy Fats)

Brazil nuts are rich in unsaturated fats, which slow gastric emptying and delay carbohydrate absorption. Delayed card absorption helps blunt blood sugar spikes.

Protein Content

Brazil nuts also provide a moderate amount of protein, which, like fat, slows digestion and glucose release.

Fiber Content

Although Brazil nuts are not very high in fiber compared to other plant foods, they do contain some fiber. Fiber slows the digestion of carbohydrates, leading to a lower glycemic response.

Natural, Minimally Processed Form

Glycemic Index tends to increase with processing (e.g., grinding, roasting with sugar, or turning into nut butter). Whole Brazil nuts are generally consumed in natural form, contributing to their very low GI.

Food Matrix and Physical Structure

The dense structure of whole nuts makes them harder to digest quickly, reducing the speed of carbohydrate absorption.

Brazil Nuts and Glycemic Response to Digestion

Unlike high-carbohydrate foods, Brazil nuts contain minimal starch, which significantly reduces α-amylase activity - an enzyme responsible for starch breakdown. As a result, glucose is released gradually, leading to a slow hydrolysis process that helps regulate postprandial blood sugar levels.

This slow digestion and absorption make Brazil nuts an ideal food for individuals focusing on glycemic control.

Brazil Nuts’ Impact on Glycemic Index and Glycemic Load

Brazil nuts has Glycemic Index of 15, classifying them as a low-GI food. Their minimal digestible carbohydrate content and slow glucose absorption prevent significant blood sugar elevation, ensuring metabolic stability.

The Glycemic Load (GL) provides a more accurate measure of blood sugar impact by accounting for portion size:

A 28g serving of Brazil nuts contains approximately 1.19g of total digestible carbohydrates, resulting in an exceptionally low GL score of 0.18 . A 100g serving of Brazil nuts yields a Glycemic Load of 0.64, due to its 4.24g of digestible carbohydrates.

This confirms that Brazil nuts are a glycemic-friendly snack suitable for blood sugar management.

Brazil Nuts and Their Role in Blood Sugar Stability

Brazil nuts help stabilize blood sugar levels, reduce the risk of insulin spikes, and enhance satiety due to their high-fat and fiber content. The presence of selenium, magnesium, and polyphenols further supports glucose metabolism and insulin function, making Brazil nuts an ideal food for metabolic balance.

Selenium, a potent antioxidant found in high concentrations in Brazil nuts, reduces oxidative stress linked to insulin resistance. Additionally, the high-fat and protein content in Brazil nuts prolong satiety and prevent overeating, making them a beneficial choice for individuals managing diabetes, pre-diabetes, and general blood sugar concerns.

Summary

Brazil nuts are low-glycemic food, with a Glycemic Index (GI) of 15 and a Glycemic Load (GL) of 0.64 per 100g, making them ideal for glycemic control.

Their nutrient-rich composition - including healthy fats, dietary fiber, and key micronutrients - ensures stable blood sugar levels and long-term metabolic health.

Regular consumption of Brazil nuts can help regulate blood sugar, improve insulin sensitivity, and promote sustained energy release.

However, due to their high selenium content, moderation is essential to prevent excessive intake.

As a powerful, nutrient-dense snack, Brazil nuts support long-term metabolic wellness and blood sugar stability.