When it comes to managing diabetes, diet plays a crucial role alongside medication and physical activity.

While a balanced diet that includes a variety of fruits, vegetables, and whole grains is key for overall health, certain nuts can be especially beneficial for people with diabetes.

Almonds

Almonds are packed with nutrients like protein, healthy fats, and fiber, making them an ideal snack for people with diabetes. They also have a low glycemic index, which means they won’t cause blood sugar levels to spike.

Studies have shown that incorporating almonds into the diet can improve insulin sensitivity and lower LDL (“bad”) cholesterol levels.

Walnuts

Walnuts are a great source of omega-3 fatty acids, which have been shown to reduce inflammation in the body. Inflammation can be a contributing factor to insulin resistance, which is common in people with type 2 diabetes.

Like almonds, walnuts also have a low glycemic index and can help improve cholesterol levels.

Pistachios

Pistachios are high in fiber, protein, and healthy fats, which can help regulate blood sugar levels. They can also improve blood pressure and cholesterol levels.

Plus, the act of shelling pistachios can help slow down eating and prevent overeating, making them a great snack option.

Cashews

Cashews are rich in monounsaturated and polyunsaturated fats, which can lower the risk of heart disease – a common complication of diabetes. They’re also a good source of magnesium, which plays a role in regulating blood sugar levels.

Pecans

Pecans are a good source of fiber, protein, and healthy fats. They also contain antioxidants that can help reduce inflammation in the body.

Studies have shown that eating pecans can improve insulin sensitivity and lower blood sugar levels in people with type 2 diabetes.

Brazil Nuts

Brazil nuts are one of the richest sources of selenium, a mineral that plays a role in insulin sensitivity. They’re also high in healthy fats and protein.

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However, because they’re so high in selenium, it’s important to not eat them in excess. Eating just 1-2 Brazil nuts per day can provide the recommended daily intake of selenium.

Hazelnuts

Hazelnuts are a good source of healthy fats, protein, and fiber. They’re also high in vitamin E, an antioxidant that can help protect cells against damage.

Studies have shown that consuming hazelnuts can improve blood sugar levels and reduce inflammation in people with type 2 diabetes.

Macadamia Nuts

Macadamia nuts are high in monounsaturated fats, which can reduce the risk of heart disease and improve insulin sensitivity. They’re also a good source of fiber and protein.

However, like Brazil nuts, they’re very calorie-dense, so it’s important to not overdo it with portion sizes.

Chestnuts

Chestnuts are a low-fat nut that’s high in fiber and vitamin C. They also contain antioxidants that can help reduce inflammation.

While chestnuts do contain carbohydrates, they have a low glycemic index and won’t cause blood sugar levels to spike.

Peanuts

Peanuts are a good source of protein, healthy fats, and fiber. They also contain resveratrol, an antioxidant that has been shown to improve insulin sensitivity.

However, because peanuts are a common allergen, it’s important to avoid them if you have a peanut allergy.

Overall, incorporating a variety of these nuts into your diet can provide a range of health benefits for people with diabetes. However, it’s important to keep portion sizes in mind, as nuts are high in calories.

Aim for a small handful (about 1-2 ounces) per day as a snack or as part of a meal.