This content originally appeared on On a regular basis Health. Republished with permission.
By Moira Lawler
Medically Reviewed by Reyna Franco, MS, RDN of American College of Lifestyle Medicine
While you’re on the lookout for a satisfying diabetes-friendly snack, it’s hard to beat nuts. “Nuts are a brilliant snack food for individuals with diabetes because they’re the full package — low in carbs and high in protein, fiber, and healthy fat — they usually create a sense of fullness,” says Cheryl Mussatto, RD, founding father of Eat Well to Be Well in Osage City, Kansas.
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Nuts: A Good Selection for Diabetes and Your Heart
The healthy fat in nuts protects your ticker, says Melissa Joy Dobbins, RDN, CDCES, founder and CEO of Sound Bites in Chicago. That’s necessary because individuals with type 2 diabetes are twice as prone to die of heart disease than those without it, in accordance with the American Heart Association.
Heart-healthy monounsaturated and polyunsaturated fats present in nuts can lower your LDL, or “bad” cholesterol, Mussatto says. “At the identical time, nuts also raise levels of ‘good,’ or HDL, cholesterol,” she says. “This cholesterol acts kind of like a sanitation employee, removing cholesterol from the tissues for disposal, which prevents plaque buildup within the arteries.”
What’s more, nuts help regulate blood sugar, which makes them a greater option to achieve for than, say, pretzels, when afternoon hunger strikes, Mussatto says. Many sorts of nuts have this effect including almonds and pistachios.
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Why Portion Control Is Key When Eating Nuts
Though these results may look like enough to secure superfood status for nuts when you have got diabetes, there’s one other thing to concentrate on: Nuts are high in calories. While they aren’t typically related to weight gain, as one study noted, experts suggest measuring out 1-ounce (oz) portion sizes as a substitute of digging into an open bag. When you overeat them, there remains to be a risk of weight gain.
Have in mind that how nuts are prepared can influence how healthy they’re. Avoid nuts which can be coated in salt — Dobbins notes that sodium is bad on your blood pressure — and sugar. More bad news if you happen to love the sweet-and-savory combo: Chocolate-covered peanuts and honey-roasted cashews are high in carbs and never the perfect alternative when you have got diabetes, Dobbins says. As a substitute, try dry-roasted or raw nuts, that are flavorful but still healthy.
As for the perfect nut to decide on when you have got diabetes, listed below are 4 options, roughly ranked so as of healthiness:
1. Walnuts
Serving size: about 14 shelled halves
In response to a small, randomized controlled study, walnuts may help promote feelings of fullness, stopping unhealthy food cravings and potentially aiding weight reduction. One other study of girls drew a link between eating walnuts and a lower risk of type 2 diabetes. “The fiber, the protein, and the great fats help manage hunger and blood sugars,” Dobbins says.
Walnuts are also a wealthy source of alpha-lipoic acid (ALA) and will help reduce inflammation, Mussatto says, making walnuts her absolute favorite nut to recommend. Inflammation is tied to diabetes, in addition to other conditions, like Alzheimer’s disease and heart disease.
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2. Almonds
Serving size: about 23 nuts
Almonds help control glucose levels, reduce the chance of heart problems, and will decrease body fat mass, in accordance with a randomized control study. Dobbins notes also they are an excellent source of fiber. “Fiber helps keep you full, keeps your blood sugars more stable, and is nice on your digestion,” she adds.
Another reason almonds are superstars for individuals with diabetes: A 1-oz or about 3-tablespoon (tbsp) serving offers 80 milligrams (mg) of magnesium, making it an excellent source, because the National Institutes of Health (NIH) notes. That’s helpful, Mussatto says, because many individuals with diabetes are deficient on this mineral. Upping your magnesium intake can assist promote healthy bones, normal blood pressure, blood glucose control, and good muscle and nerve function, in accordance with the NIH.
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3. Pistachios
Serving size: about 45 nuts
“Pistachios’ trio of fiber, protein, and good fats help keep you fuller longer, making them a wiser bet than carbohydrate-heavy snacks,” Dobbins says.
A review of research found that pistachios have antidiabetic properties, improve cardiovascular health, reduce inflammation, help control appetite, and reduce oxidative stress.
Enjoy them as a standalone snack, or construct them into your meals. Dobbins suggests subbing them in for croutons on a salad or using crushed pistachios as a substitute of breadcrumbs on baked chicken or fish.
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4. Peanuts
Serving size: about 28 peanuts
Peanuts are a particularly satiating, diabetes-friendly snack, because of their high fiber and protein content. Not only have they got a low glycemic load (a measure of how quickly a food tends to lift blood sugar), but they could help regulate blood sugar, in accordance with one study. It found that adding 2 tbsp of peanut butter to a meal helped to forestall postmeal blood sugar spikes (though it’s price noting that this study involved only 16 participants and didn’t use a control group).
Peanuts may be a boon to heart health, as one study found that nut consumption (including peanuts) was linked with a lower risk of developing heart disease. The British diabetes association Diabetes.co.uk points out that peanut consumption can effectively reduce LDL cholesterol.
Try adding a spoonful of low-sodium peanut butter to your morning oatmeal or smoothie, or toss a handful of peanuts into your next salad or stir fry.
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Editorial Sources and Fact-Checking
- Cardiovascular Disease and Diabetes. American Heart Association. May 4, 2021.
- Josse AR, Kendall CWC, Augustin LSA, et al. Almonds and Postprandial Glycemia — A Dose-Response Study. Metabolism Clinical and Experimental. March 2007.
- Kendall CWC, Josse AR, Esfahani A, Jenkins DJA. The Impact of Pistachio Intake Alone or in Combination With High-Carbohydrate Foods on Post-Prandial Glycemia. European Journal of Clinical Nutrition. June 2011.
- Machado de Souza RG, Schincaglia RM, Pimentel GD, Mota JP. Nuts and Human Health Outcomes: A Systematic Review. Nutrients. December 2017.
- Balakrishna R, Bjørnerud T, Bemanian M, et al. Consumption of Nuts and Seeds and Health Outcomes Including Cardiovascular Disease, Diabetes and Metabolic Disease, Cancer, and Mortality: An Umbrella Review. Advances in Nutrition. November 2022.
- Farr OM, Tuccinardi D, Upadhyay J, et al. Walnut Consumption Increases Activation of the Insula to Highly Desirable Food Cues: A Randomized, Double-Blind, Placebo-Controlled, Cross-Over fMRI Study. Diabetes, Obesity and Metabolism. January 2018.
- Pan A, Sun Q, Manson JE, et al. Walnut Consumption Is Associated With Lower Risk of Type 2 Diabetes in Women. The Journal of Nutrition. April 2013.
- Dreher ML. A Comprehensive Review of Almond Clinical Trials on Weight Measures, Metabolic Health Biomarkers and Outcomes, and the Gut Microbiota. Nutrients. June 2021.
- Magnesium. National Institutes of Health Office of Dietary Supplements. June 2, 2022.
- Mateos R, Salvador MD, Fregapane G, Goya L. Why Should Pistachio Be a Regular Food in Our Food plan? Nutrients. August 5, 2022.
- Lilly LN, Heiss CJ, Maragoudakis SF, et al. The Effect of Added Peanut Butter on the Glycemic Response to a High-Glycemic Index Meal: A Pilot Study. Journal of the American College of Nutrition. May–June 2019.
- Parilli-Moser I, Domínguez-López I, Vallverdú-Queralt A, et al. Urinary Phenolic Metabolites Associated With Peanut Consumption May Have a Helpful Impact on Vascular Health Biomarkers. Antioxidants. March 11, 2023.
- Nuts and Diabetes. Diabetes.co.uk. January 25, 2023.