9 nuts that are best for people with diabetes

Walnuts, pistachios, almonds – you already know that nuts are an important part of a healthy whole foods diet. but Research results They may be particularly beneficial to people who: type 2 diabetes.

“Research shows that when people with diabetes eat at least five servings of nuts per week, cardiovascular risk factors are significantly reduced.” Registered Dietitian Julia Zumpano, RD, LD. “The serving size was about 1 ounce, or 28 grams. That's the amount I recommend.”

So what are the best nuts for people with diabetes? Zumpano breaks down what nuts people with type 2 diabetes should reach for.

Are nuts good for diabetes?

In short, yes. Nuts contain monounsaturated fatty acids, protein, vitamins, minerals, antioxidants, fiber, and phytochemicals. Plus, it's low in carbohydrates. Zumpano says this keeps blood sugar levels low while making you feel full, but still packed with nutrients.

She added that eating nuts instead of carbohydrate- and fat-rich snack foods when you're hungry can help keep your numbers in check.

“Regular consumption of nuts can improve blood sugar and cholesterol management by making you feel full, satiated, and nutrient-dense enough that you don't need to fill up on other snacks,” she points out. .

Nuts have also been shown to improve “good” cholesterol and lower “bad” cholesterol.

Zumpano suggests aiming to consume at least three servings of nuts each week. Each serving size is 1 ounce, which means it fits in the palm of your hand.

9 nuts that are perfect for diabetes

What types of nuts should you eat? Zumpano recommends:

almond

Almonds are an easy snack. One 1 oz serving provides 24 almonds. almonds are yours High-density lipoprotein (HDL, also known as “good”) cholesterol and reduce the amount Low-density lipoprotein (LDL, also known as “bad”) cholesterol.

in fact, Research results Almonds are thought to have a positive effect on blood sugar levels and may reduce heart disease in people with type 2 diabetes.

walnut

Just like almonds Research results This means that walnuts can lower LDL levels and increase HDL levels. Walnuts also contain a lot omega 3 fatty acidscan reduce triglycerides and reduce the risk of heart disease.

Although walnuts are high in calories (you get about 14 in a 1-ounce serving), they won't affect your weight. If you adhere to the recommended intake.

hazelnut

Hazelnuts, also known as hazelnuts, are rich in magnesium, calcium, vitamin B, vitamin E, and unsaturated fats. According to research Hazelnuts as part of a nut mix may help lower blood sugar levels and improve insulin sensitivity in people with type 2 diabetes.

One 1-ounce serving provides about 12 hazelnuts.

brazil nuts

Selenium, an essential mineral found in Brazil nuts, may lower insulin, increase insulin sensitivity, and improve blood sugar levels in people with type 2 diabetes. According to research.

One 1-ounce serving yields 8 medium-sized Brazil nuts.

pistachio

According to research It has been found that pistachios may reduce triglycerides and improve the HLD to LDL ratio in patients with type 2 diabetes.

One 1-ounce serving provides approximately 49 pistachios.

cashew nuts

Not only is it rich in zinc, iron, and magnesium; Research results Cashew nuts may lower blood pressure and increase HDL cholesterol levels in people with type 2 diabetes.

One 1-ounce serving yields approximately 18 medium-sized cashews.

peanuts

If you have type 2 diabetes, eating peanuts may help regulate your blood sugar levels. According to research. Peanuts can also help lower your risk of heart disease.

You can eat about 35 peanuts in 1 ounce.

pecan nuts

Pecans contain polyphenols, manganese, and vitamin E, and have a low glycemic index so they don't cause blood sugar spikes.

One ounce serves 15 pecan halves.

macadamia nuts

Macadamia nuts are low in carbohydrates, sugar, and monounsaturated fats, which may lower your risk of heart disease. According to research The fruit of this tree may help manage blood sugar.

You can eat 12 macadamia nuts in 1 ounce.

Please go crazy!

Whether you sprinkle pistachios on Greek yogurt or mix cashews into stir-fries, nuts are a great addition to everyday meals and snacks. It's okay to eat a lot of nuts, but you should enjoy them in moderation.

Also, look for nuts that are raw or dry-roasted, and avoid those that contain large amounts of salt, sugar, oil, chocolate, or other toppings.

If you want to add more flavor to your nuts, try dry-roasting or oil-roasting your own (using avocado or olive oil) or making a healthy snack mix.

“You can also add spice by choosing savory or sweet options and blending them,” suggests Zumpano. “You want to limit added salt and sugar, but when you have cayenne pepper, cocoa, turmeric, paprika, nutmeg and cinnamon, who needs that?”