Are nuts good for diabetics?
Are Nuts Good for Diabetics?
Yes, nuts are a fantastic choice for people with diabetes! Packed with healthy fats, protein, and fibre, nuts help stabilise blood sugar levels and support heart health. Their low glycemic index means they don’t cause sudden spikes in blood sugar, making them a safe and satisfying snack.
Nuts contain high levels of beneficial fats. Nuts are rich in magnesium, which helps improve insulin sensitivity, while the fibre content promotes better digestion and fullness, reducing cravings for sugary foods.
Scientists have suggested multiple ways in which nuts may help manage diabetes. However, some nuts are better than others for people with diabetes.
For example, it is important to avoid salted nuts because the salt may increase the risk of complications.
Best Nuts for Diabetics:
Almonds
Almonds are the superstar nut! These small gems provide 80ml of magnesium, essential for maintaining strong bones. They’re also renowned for helping regulate glucose levels and lowering the risk of heart disease in individuals with type 2 diabetes. Enjoy a handful for a boost of energy and to keep your blood sugar levels balanced.
Walnuts
Walnuts are a key component of an anti-inflammatory diet, thanks to their natural content of alpha-lipoic acid (ALA). They help promote a sense of fullness, which can reduce cravings for unhealthy snacks, as they’re rich in fiber, protein, and healthy fats. Additionally, eating walnuts regularly supports cardiovascular health by lowering cholesterol levels!
Cashews
Cashews are packed with iron, zinc, and magnesium, offering 13 grams of fat and 5 grams of protein per serving. Don’t be misled by the fat content—it helps improve the HDL to LDL cholesterol ratio and lowers heart disease risk. Despite their naturally sweet taste, cashews rank low on the glycemic index (3 out of 10), making them a great snack option for people with diabetes.
Hazelnuts
Hazelnuts might remind you of Nutella, but they’re far healthier! With a glycemic index of zero, hazelnuts provide 5 grams of protein per serving without affecting your blood sugar levels. Plus, they help promote satiety, keeping you full longer and reducing the urge to snack on less healthy options.
Pistachios
Pistachios have earned an undeserved bad reputation for their high fat content (30 grams per serving). However, most of that fat is heart-healthy, contributing to their low glycemic index. In fact, the unsaturated fats in pistachios have earned them FDA approval as a Heart Healthy food. Keep a bag handy to add texture and crunch to salads!
Current scientific evidence suggests that including nuts in your diet may assist in managing type 2 diabetes as part of a healthy eating plan. While further research is needed to fully understand all the potential diabetes-related benefits of nut consumption, Australians should still aim for a daily handful (about 30g) of nuts. Unfortunately, with only 2% of Australians meeting this goal, most of us have room for improvement!
