What nuts are good for people with diabetes?

A healthy diet is very important for those who suffer from diabetes and struggle with high blood sugar. They have to be very careful with what they consume. 

One of the foods that can help control sugar levels is nuts. 

Nuts are high in healthy fats, dietary fibre, vitamins, minerals, and phytonutrients - all the nutrients to keep your body balanced. Nuts can be consumed as a healthy snack or added to some of you favourite dishes (always in moderation). They will make you fuller for longer and lower your appetite for carbs. Pistachios and peanuts have a low glycemic index.

  1. Almonds

 Almonds are great for a daily snack. Almonds are high in essential nutrients along with fibre, vitamin E and magnesium. Eating almonds is especially beneficial when it comes to glucose control in pre-diabetes. 


2. Walnuts

Walnuts are a great source of omega-3, polyunsaturated fats and protein. Unsaturated fatty acids (monounsaturated fatty acids and polyunsaturated fatty acids) present in walnut may play a role in glucose control and also suppress your appetite by decreasing the feeling of hunger.


3. Cashews 

Cashew nuts have some anti-diabetic properties. While the fat content in cashews is relatively higher, most of this is good fat which is healthy for those suffering from diabetes. When it comes to saturated, monosaturated, and polyunsaturated fat, cashews have an ideal fat ratio of 1:2:1. Moderate daily consumption of cashews can lower bad cholesterol (LDL) and raise the good cholesterol (HDL), which reduces the risk of heart ailments. It also helps in lowering blood sugar levels.


4. Peanuts

Peanuts are high in protein, fibre and fats. But at the same time, they have a low glycemic index. Peanuts can help reduce the spikes of sugar levels.  


5. Pistachios

 Pistachios have a low glycemic index. These nuts help improve glycemic status in people having Type 2 diabetes. Consuming pistachios improves glucose levels, low-density lipoprotein cholesterol, and total cholesterol levels.



While nuts are in general good for health, they should be consumed in moderation (as all other foods). Consult the doctor if you have other health conditions like heart issues, cholesterol problems, hypertension or allergies.

Healthy foodNuts

Leave a comment

All comments are moderated before being published