Which Nuts Are Good for People With Diabetes
Nutrition

Best Nuts To Consume If You Have Diabetes

Nuts for people with Diabetes : Benefits and Recommendations

Diabetes is a complicated condition to manage. Each day a person with diabetes deals with things that others could not even imagine. The biggest aspect of change in the life of a person with diabetes is related to food. The number of struggles that they have to encounter while shifting their entire diet and creating strict restrictions is a task that is not appreciated enough. A seemingly simple thing like not being able to order finger chips/French fries at restaurants is also a heart-breaking task.

However, we are not here to lament! We are here to make the most use of the variety of food options available for people with diabetes. One of the major food categories that can be helpful is – nuts. They provide several benefits and might even reduce the risk of T2D. Several studies have shown the consumption of nuts to be linked with a decreased prevalence of cardiovascular diseases, type 2 diabetes, and even metabolic syndrome. 

Which Nuts Are Good for people with Diabetes

Not all nuts might be good, however, some nuts are considered the best nuts for people with diabetes to eat. The ones that have a lot of nutrients like Vitamin E, omega-3 fatty acids, magnesium, etc can be good. Nuts provide a wide range of health-related benefits to people with diabetes. They also help to manage the overall blood sugar levels. The American Diabetes Association has listed a few nuts to be some of the most beneficial ones for people with diabetes. 

Are nuts good for people with diabetes? Yes, some of them are. They are beneficial because:

  • They contain high levels of useful fats. These unsaturated fats help by performing several functions like – promoting healthy cell growth, protecting organs, etc.
  • They are rich in protein and fibers
  • Most nuts also are rich in Vitamin E, Thiamine, etc
  • Minerals such as magnesium, potassium, manganese, etc are also found in many of the approved ones by the ADA

Not all nuts are to be consumed – avoid salted or caramelized ones. 

1. Walnuts

One of the best nuts for people with diabetes to eat would be walnuts. They help to promote the feeling of a full appetite which results in much less hunger for a longer duration. Since unhealthy food cravings are prevented, a person can regulate insulin intake and blood sugar levels. It also helps in weight loss. They are rich in fiber and promote good brain health. Additionally, walnuts are a good source of alpha-lipoic acid that prevents inflammation in the body – joints, heart, etc.

2. Almonds

If you have the question that which nuts good for diabetes – almonds would make the top of the list. Almonds help in the control of blood sugar levels to a large extent. Another major complication that is associated with T2D – cardiovascular diseases – is also prevented. Since almonds are a good source of fiber, they keep the overall blood sugars more stable and also aid in the process of digestion. Almost all are considered superstars among people with diabetes and help answer the question are nuts good for people with diabetes? They are low in carbs and can be eaten as it is.

3. Cashews

There are several benefits that cashews provide to a person with diabetes and hence can be considered one of the most important ones. The question - are cashew good for diabetes will be answered here. They help in reducing and lowering the overall blood pressure within the body thus also eliminating the complications associated with high BP. They boost the HDL cholesterol which again reduces the risk of heart-related conditions. Cashews help to maintain a healthy weight and also promote insulin sensitivity. They do not cause a spike in sugar levels due to a low GI.

4. Peanuts

Peanuts are among the best nuts for people with diabetes to eat as they are super satiating and diabetes-friendly. Along with being high in fiber, they are also high in protein. Peanuts can be eaten as it is or also can be consumed in the form of peanut oil. They have a low glycemic load and might also help to regulate the overall blood sugar levels. Moreover, peanuts are also known to prevent post-meal sugar spikes in the blood. Another benefit could be that peanuts effectively reduce LDL cholesterol. 

5. Pistachios

Known to provide ‘trio’ benefits – fiber, protein, and good fats, pistachios good for diabetes will fall under nuts good for diabetes. They are often known as the ‘smart snack’ as studies have also proved the beneficial nature of pistachios in improving the blood sugar levels in people with diabetes. People who eat these nuts also have lower LDL cholesterol levels. Add them to the meals or eat them as an evening snack along with a few other nuts or fruits and you are good to go. 

6. Fox Nuts 

To effectively answer the question of – is fox nut good for diabetes, it is first important to see what fox nuts are. Popularly known as makhana in India, fox nuts are super healthy for people with diabetes. They are rich in antioxidants and are also good for the heart. Fox nuts are also known to bring about several positive changes in the digestive system and overall skin health. They have a low GI that makes them friendly for people with diabetes to eat. Cook a few fox nuts in pure ghee and add a little bit of salt or chaat masala for taste. 15-20 fox nuts per day should be good for your overall health.

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FAQs

Are Fox Nuts good for people with Diabetes?

Yes, fox nuts can be nutrition for a person with diabetes. They have a low GI and do not spike their overall blood sugar levels. Eat them in moderation, not more than 15-20 in a day.

Are Brazil Nuts good for people with diabetes?

Brazil nuts contain selenium that lower insulin levels, promote insulin sensitivity, and also better the overall blood sugar levels. They also have antioxidants and vitamin E. 

How many Nuts should a person with diabetes eat?

Anything in moderation should be good. Any of the nuts above can be eaten keeping in mind their overall calories and carbs. Mix a few nuts to eat them together.

What is the best time to eat Nuts?

There is no such best time when it comes to eating nutritional food. However, in the mornings or evenings as a snack to last until lunch or dinner. Nuts do this job the best!

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