Omega-3, vitamin E, and the nuts that work with your knees

Most tree nuts — almonds, walnuts, pistachios, cashews — are low on the glycemic index (GI 15–32) and contain fibre, protein, and unsaturated fats that slow the rate at which carbohydrate-bound glucose enters the bloodstream when consumed alongside a meal. Dried fruits like raisins and dates are higher GI and should be portioned more carefully. For personalised guidance, please consult your doctor or registered dietitian.

By published GI values: almonds (15), walnuts (15), pistachios (28), and cashews (32) are the lowest among commonly available varieties. Macadamias, pecans, and Brazil nuts also fall in the low-GI band. Dates (GI 70), raisins (GI 64), and dried apricots (GI 35) carry more sugar and are best treated as occasional rather than daily.

ICMR-NIN dietary guidelines suggest around 30g/day of nuts and oilseeds for an average adult — roughly a small handful. We recommend splitting that across the day rather than eating it in one sitting. Individual energy and macronutrient needs vary; speak with your doctor or dietitian for guidance specific to you.

Both are nutritious but carry significantly more sugar per 100g than nuts. If you enjoy them, treat them as a small portion (5–10g) consumed alongside a protein or fat source — for example, two dates with a few walnuts — to slow the absorption rate. Avoid eating dried fruit on an empty stomach if you are glucose-conscious.

Soaking is a long-standing Indian household practice, partly cultural and partly digestive. Soaking softens the skin (which contains tannins that some find harder to digest) and can make the nut feel more palatable. From a nutrient standpoint, USDA values do not change meaningfully with soaking. Eat them whichever way you prefer.

Plain roasting (no salt added) does not change the nutritional profile meaningfully. Salted nuts add 200–360mg sodium per 100g — roughly 10–18% of the WHO upper daily limit (2g sodium / 5g salt) per 100g. Our default is unsalted; salted variants are clearly labelled. For BP-mindful eating, we suggest the unsalted line.

Distributing across the day generally serves better than a single large portion. A common pattern: a small handful with breakfast or as a mid-morning snack with a glass of water, a few alongside lunch as a fibre/protein boost, and the remainder as an evening pre-dinner nibble. The goal is steady fat-and-fibre intake throughout the day rather than a sugar spike.

Yes — unsulphured is our default. Most apricots and other golden-coloured dried fruits in the wider market are treated with sulphur dioxide (a preservative that keeps the fruit looking bright). Our unsulphured line uses sun-dried fruit; the colour will be darker and more natural. Look for the 'unsulphured' label on the product page.

We have been sourcing dry fruits since 1939 and currently serve 5M+ Indian families through our K-14 Lajpat Nagar shopfloor. Sourcing is single-origin where possible (Mamra almonds from Iran, Mevawala kishmish from Afghanistan, Anjeer from Turkey). Each batch is quality-checked in our FSSAI-licensed facility for moisture, aflatoxin, and microbial counts, then nitrogen-flushed and sealed within 48 hours of arrival to preserve nutrient density.