Nuts are a good source of nutrition, and they provide a range of health benefits. However, some nuts are better than others for people with diabetes.
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Lifestyle has a significant impact on type 2 diabetes, with diet playing a major role.
Nuts are one of several foods that the American Diabetes Association lists as beneficial for people with the condition.
In this article, we describe why nuts can be of use to people with diabetes and look into five of the best nuts to incorporate into a healthful diet.
Nuts contain high levels of beneficial fats.
The unsaturated fats in nuts perform a range of important functions, such as supporting cell growth and protecting organs,
Also, nuts are rich in protein, an essential nutrient, and they contain a range of
- fiber
- vitamins, such as vitamin E
- folate
- thiamine
- minerals, such as magnesium and potassium
- carotenoids
- antioxidants
- phytosterols
However, not all nuts benefit people with diabetes. For example, it is important to avoid salted nuts because the salt may increase the
The following are the best nuts for people with diabetes:
Almonds have a range of benefits for individuals with this condition.
A study from 2011 found that incorporating almonds into the diets of participants with type 2 diabetes for 12 weeks positively affected blood sugar and reduced the risk of heart disease.
A more recent
Almonds reduce the body’s levels of low-density lipoprotein (LDL) cholesterol, which can block arteries. They increase the amount of high-density lipoprotein (HDL) cholesterol, which helps remove LDL cholesterol from the arteries. This is part of the reason why almonds reduce the risk of heart disease.
Walnuts are
The researchers assigned 112 participants at risk of diabetes either a low-calorie diet or a diet rich in walnuts for 6 months.
They found that the walnut-enriched diet was able to improve the ratio of HDL to LDL cholesterol without negatively affecting body composition.
In a
They found that people who had eaten walnuts in the past 24 hours were half as likely to have diabetes, compared with people who had eaten no nuts in this period.
Cashews can help
In a 2018 study, researchers gave 300 participants with type 2 diabetes either a cashew-enriched diet or a typical diabetes diet.
Those on the cashew-enriched diet had lower blood pressure and higher levels of HDL cholesterol after 12 weeks. The cashews also had no negative impact on blood glucose levels or weight.
Pistachios are relatively
As part of a
They found that the ratio of HDL to LDL cholesterol was significantly better in the pistachio group, in comparison with the regular diet group. Those on the pistachio diet also had lower triglyceride levels, which indicate better heart health.
Peanuts are a good source of
One study from 2013 looked at the effect of peanuts on the diets of females with obesity who were at risk of developing type 2 diabetes.
The researchers found that adding peanuts to cereal helped control blood sugar levels and appetite in participants. This can help with weight loss, which has a significant impact on diabetes risk.
As a diverse type of food, nuts can be easy to incorporate into a healthful diet. They can provide a good source of protein and beneficial fats for people with diabetes.
To avoid excess calorie intake, consider a serving size to be a small handful or one-fourth of a cup.
Nuts can make a simple snack. Most are safe to eat raw, and they are available in many grocery stores. People with diabetes should avoid salted varieties.
Discover more resources for living with type 2 diabetes by downloading the app T2D Healthline. The app is free and provides access to expert content on type 2 diabetes, as well as peer support through one-on-one conversations and live group discussions. Download the app for iPhone or Android.