**1. Chestnuts: Nuts or Carbs?**
Although botanically classified as nuts, the nutritional composition of chestnuts is completely different from other nuts. While almonds and walnuts are ‘high-fat nuts’ with high fat and protein content, chestnuts are ‘high-carbohydrate nuts’ with very little fat and are mostly composed of ‘carbohydrates.’
**2. Nutritional Content and Blood Sugar of Chestnuts**
– **High Carbohydrates:** 100g of raw chestnuts (about 7-8 nuts) contains over 30g of carbohydrates, which is almost equivalent to half a bowl of rice.
– **Glycemic Index (GI):** The GI of roasted or steamed chestnuts is in the upper 50s, which is moderate, but because the carbohydrate content itself is high, eating a large amount at once can significantly raise blood sugar.
– **Conclusion:** Chestnuts should be considered a ‘carbohydrate snack’ that requires strict portion control, like sweet potatoes or potatoes, not a low-carb snack like almonds.
**3. How Should They Be Eaten?**
– **Strictly Limit the Amount:** When eaten as a snack, you should not exceed 5-6 chestnuts at a time.
– **Adjust Meal Portions:** If you have eaten chestnuts, you need to adjust the total daily carbohydrate intake by reducing the amount of rice in your next meal.
– **Beware of Added Sugar:** Processed chestnut products like sugar-glazed chestnuts, chestnut jelly (yanggaeng), or chestnut lattes should be avoided as they contain a lot of added sugar.
Summary: Chestnuts are a ‘high-carbohydrate’ food, different in nature from almonds. People with diabetes should think of chestnuts not as nuts but as ‘small sweet potatoes’ and be very careful about their intake.
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