There are several ways to tackle type 2 diabetes…
…the most common being weight loss and medication.
But you can also enjoy the benefits of eating nuts if you have this disease.
Nuts are an excellent source of healthy fats and protein…
…that help improve your glucose tolerance and insulin sensitivity…
…which will in turn lower your blood sugar levels.
We’ve compiled a list of the best nuts for type 2 diabetes…
…to help you pick the best nut for your specific needs.
If you have type 2 diabetes, you know the struggle…
…of following a healthy diet and exercise regime.
That’s why we’ve put together this list of nuts…
…to help you enjoy your favourite nuts in moderation…
…while still staying within your daily recommended limits.
The best nuts for type 2 diabetes help keep your blood sugar under control.
The good news is that there are a variety of nuts you can eat…
…to control your blood sugar levels and prevent the onset of diabetes.
Nuts for type 2 diabetes are one of the most nutritious foods you can eat.
Apart from being loaded with nutrients and dietary fiber…
…nuts have a high amount of fat (good), and low carbs.
They are also a great source of protein.
However, nuts also contain calories and unhealthy fats.
Some nuts can be harmful to your health…
…especially if you have diabetes or other medical conditions.
If you’re looking for a satisfying snack that’s diabetes-friendly, nuts are hard to beat.
“Nuts are a super snack food for people with diabetes because they’re the total package — low in carbs and high in protein, fiber, and healthy fat— and they create a feeling of fullness,”
Cheryl Mussatto, RD – founder of Eat Well to Be Well in Osage City, Kansas.
Let’s get started…
Heart-Healthy Nuts for Those with Diabetes
Melissa Joy Dobbins, RDN, CDCES, founder of Sound Bites…
…says nuts contain healthy fats that protect your ticker.
According to the American Heart Association…
…people with diabetes are two to four times…
…more likely to die of heart disease than those without it.
Nuts contain heart-healthy monounsaturated…
…and polyunsaturated fats that can lower LDL, or “bad” cholesterol…
…according to Mussatto. “At the same time…
…nuts also raise levels of ‘good,’ or HDL, cholesterol,” she says.
“This cholesterol acts sort of like a sanitation worker…
…removing cholesterol from the tissues for disposal…
…which prevents plaque buildup in the arteries.”
As a bonus, nuts help control blood sugar levels…
…so they’re a better choice than pretzels…
…when hunger strikes in the afternoon, says Mussatto.
According to a small study that focused…
…on healthy people without diabetes…
…almonds have been shown to slow down blood sugar…
…responses when eaten with carbohydrate-rich foods.
In a previous study, healthy volunteers…
…also found similar results when eating pistachios.
As a result of the protein, fiber, vitamins, minerals…
…and antioxidants found in nuts…
…the results of a systematic review published in December 2017…
…in the journal Nutrients concluded…
…that adding nuts to the diet improved diet quality.
Keep reading…
Why Portion Control Is Key When Eating Nuts
Nuts may seem to qualify as superfoods based on these results…
…but there’s one thing to remember: They’re high in calories.
The 2017 study in Nutrients suggests they are not usually associated…
…with weight gain, but experts suggest measuring out 1-ounce portions…
…instead of digging into an open bag.
There is still a risk of weight gain if you overeat them.
How nuts are prepared can influence how healthy they are.
Salt-coated nuts should be avoided – Dobbins notes…
…that sodium lowers blood pressure…
…and sugar-coated nuts should be avoided.
There’s more bad news for those who love chocolate-covered peanuts…
…and honey-roasted cashews: They are high in carbs…
…and not the best choice if you have diabetes, according to Dobbins.
Consider dry-roasted or raw nuts instead, which are still healthy and tasty.
The following nuts are the most nutritious for people with diabetes…
…roughly ranked from healthiest to least healthy:
Here’s the main part…
Best Nuts For Type 2 Diabetes
Walnuts
Serving size: about 14 shelled halves
The journal Diabetes, Obesity, & Metabolism published…
…a small randomized controlled study in July 2017…
…that found walnuts may help promote feelings of fullness…
…preventing unhealthy food cravings, and possibly assisting weight loss.
In a previous study of women, walnut consumption was associated…
…with a lower risk of type 2 diabetes.
Dobbins says fiber, protein, and good fats help manage hunger and blood sugar levels.
According to Mussatto, walnuts are also rich…
…in alpha-lipoic acid (ALA) and may reduce inflammation…
…making them her favorite nut to recommend.
Diabetes and other conditions, such as Alzheimer’s…
…and heart disease, are related to inflammation.
Almonds
Serving size: about 23 nuts
In a small past study, almonds were shown to lower glucose levels…
…and prevent cardiovascular disease in people with type 2 diabetes.
According to Dobbins, they are also a good source of fiber.
“Fiber helps you stay full, keeps your blood sugars stable…
…and promotes digestion,” she explains.
The National Institutes of Health (NIH) cites another reason…
…almonds are perfect for people with diabetes:
an ounce (about 3 tbsp) offers 80 milligrams of magnesium…
… making it a good source. This is important, Mussatto says…
…because many diabetics are mineral deficient.
According to the National Institute of Health…
…increasing your magnesium intake…
…can help promote healthy bones, normal blood pressure…
…blood glucose control, and good muscle and nerve function.
Go on…
Pistachios
Serving size: about 45 nuts
Fiber, protein, and good fats in pistachios help you feel fuller longer…
…so they are a better choice than carbohydrate-heavy snacks, according to Dobbins.
In a former, small, randomized controlled crossover study…
…people with diabetes who ate pistachios…
…as a snack showed improved blood sugar levels…
…and the Cleveland Clinic notes that monounsaturated fat…
…in pistachios lowers LDL cholesterol.
You can either eat them as a standalone snack…
…or include them in your meals. Dobbins suggests replacing croutons…
…with them in salads or using crushed pistachios…
…instead of breadcrumbs in baked chicken or fish.
Peanuts
Serving size: about 28 peanuts
Due to their high fiber and protein content…
…peanuts are an extremely satiating, diabetes-friendly snack.
One small pilot study published in the May–June 2019 issue…
…of the Journal of the American College of Nutrition found…
…that they have a low glycemic load…
…(a measure of how quickly a food tends to raise blood sugar levels).
According to the study, adding two tablespoons of peanut butter…
…to a meal helped to prevent post-meal blood sugar spikes…
…(although only 16 participants participated, and there was no control group).
According to a November 2017 study published…
…in the Journal of the American College of Cardiovascular Disease…
…peanut consumption was associated….
…with a lower risk of developing heart disease.
Peanut consumption can significantly lower LDL cholesterol…
…as reported by Diabetes.co.uk, a British diabetes association.
Add a spoonful of low-sodium peanut butter…
…to your morning oatmeal or smoothie…
…or toss a handful of peanuts into your salad or stir fry.
As a companion to nuts snacking, here is a special tea from Scott Hanson that can help revert type 2 diabetes…
Deep Sleep Diabetes Remedy
The unique tea recipe that was developed…
…by the creators of the system is what makes this system unique.
It is known for offering a lot of assistance…
…when it comes to managing diabetes-related problems.
Scott Hanson creates the drink from herbs…
…and natural ingredients that he studied deeply.
In the course of his research…
…he discovered a strong connection between sleep and diabetes.
The effects of diabetes can be exacerbated…
…as well as strengthened by inadequate sleep patterns and insomnia.
Through the development of this tea…
…he made sure that his users would have a good night’s sleep.
This, in turn, helped them to deal with their diabetic problems.
Several users have cited a variety of benefits from the program.
The solution is tried and tested…
…so many people will be pleased and impressed.
Here are a few words from Ramona…
I have been diagnosed with type 2 diabetes about three years ago.
Over the past three years, I have tried to manage it in various ways.
Physical activity, healthier eating, and weight loss have been among them.
I also drink herbal tea for diabetes every day.
Despite these methods working…
…I would still have high blood glucose and would not be cured of diabetes.
Using Deep Sleep Diabetes Remedy, I was able to get my diabetes under control.
Due to lack of sleep, my blood sugar was out of balance.
As a result of my new lifestyle…
…I have been able to eat whatever I want and reverse my type 2 diabetes.
You should also try it!
Sum Up!
Nuts are high in fiber and protein, which help lower blood sugar levels.
They also contain other nutrients such as potassium, magnesium…
…and zinc that can help with regulating blood sugar levels.
In addition to lowering blood sugar levels…
…nuts have been shown to improve insulin sensitivity…
…which is a key factor in preventing Type 2 diabetes.
Conclusion
Nuts are an excellent way to get the nutrients you need…
…and they’re a great way to meet your daily quota of protein.
As a bonus, nuts contain heart-healthy fats…
…that can help reduce your risk of heart disease.
Nuts are also high in fiber, which helps lower cholesterol levels…
…and promote weight loss. They’re also a good source of vitamins…
…and minerals such as magnesium, zinc, and folate.
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Hi there! I’m a food enthusiast and journalist, and I have a real passion for food that goes beyond the kitchen. I love my dream job and I’m lucky enough to be able to share my knowledge with readers of several large media outlets. My specialty is writing engaging food-related content, and I take pride in being able to connect with my audience. I’m known for my creativity in the kitchen, and I’m confident that I can be the perfect guide for anyone looking to take their culinary journey to the next level.
