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Need help balancing your blood sugar? Eat more of these nuts, which are packed with healthy fats.
Managing blood sugar levels is beneficial for everyone, as it helps maintain more stable energy levels throughout the day. Snyder points out that in one scientific review, incorporating nuts into your diet can help stabilize blood sugar levels. “Nuts have been recognized as a beneficial piece of the type 2 diabetes blood sugar puzzle, and one particular study in the review found that people with the highest nut intake had lower fasting blood sugar levels,” she explains. Other findings included lower rates of insulin resistance and insulin levels with nut consumption, as well as lower hemoglobin A1C (average blood sugar level over a three-month period).
But which nuts are best? The best nuts for you are the ones you love and want to eat regularly. If you want some suggestions, our nutritionists have some great insights. Their top pick? Pecans. Read on to find out why, and other nuts that are blood sugar-friendly.
Related: According to diabetes experts, the best nutrient for lowering blood sugar is
“When you consider the nutritional content of several nuts, pecans appear to be the least likely to raise blood sugar levels,” she says. Lenora Vatamanic, RDa registered dietitian based in Saskatchewan, Canada. “I would say pecans have a lower protein and carbohydrate content and a higher fat content compared to other common nuts,” she explains. Read on to learn more about why pecans are a good choice.
Nuts come in a variety of Unsaturated fatswhich are considered heart-healthy fats. And pecans contain more fat than other nuts, which is a good thing. One ounce of pecans (19 halves) contains a total of 20 grams of fat. Fat is an important nutrient that your body uses to perform a variety of functions, including producing hormones, absorbing certain vitamins, and stabilizing blood sugar levels.
High-fiber foods like pecans also help stabilize blood sugar levels. Fiber is a type of carbohydrate that your body doesn't digest, which is why it has a positive effect on blood sugar levels. “Fiber slows down the breakdown of carbohydrates and their release into the blood, helping to prevent a sudden spike in blood sugar,” says Snyder. One ounce of pecans contains just under 3 grams of fiber.
Related: What happens to your body if you don't eat enough fiber?
Because protein is broken down into amino acids instead of glucose, it has a minimal impact on blood sugar levels. One ounce of pecans contains about 2.5 grams of protein, making them a great addition to other protein-rich foods in your daily diet. Nuts & Berry Parfait and Maple Pecan Rosemary Salmon.
In addition to pecans, our nutritionists recommend several other nutritious nuts. If you're looking for quality whole foods that won't spike your blood sugar, try these nuts:
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Macadamia nuts: Vatamaniuk chose macadamia nuts as her second choice because they're high in fat and low in carbs, making them a great choice for people who want to avoid blood sugar spikes. A one-ounce serving (10 to 12 nuts) has less than 4 grams of carbs and more than 20 grams of healthy fat.
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almond: Snyder's pick almondAlmonds are perhaps the most studied nut, and research shows that they're higher in fat and lower in carbs, which may help support healthier blood sugar levels.
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Brazil nuts: Brazil nuts are large, with only about 1 gram of carbohydrate per 2 nuts, so their impact on blood sugar is minimal. Additionally, Brazil nuts are one of the highest sources of selenium, a mineral important for thyroid health. Too much selenium can be harmful, so do not eat more than 3 Brazil nuts per day.
Nuts are a whole food with many health benefits, especially for those with metabolic diseases such as insulin resistance and type 2 diabetes. Even if you're not actively monitoring your blood sugar, eating high-fat nuts, such as pecans, during the day can help stabilize your blood sugar. One word of caution: nuts, including pecans, are high in calories. If weight loss is your goal, choose a serving size that fits your meal plan.
Related: Nutritionists recommend this nut as the #1 nut for weight loss
EatingWell.com, September 2024
EatingWell.com, September 2024
Read the original article Healthy eating.