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6 Nuts That Can Help Control Your Blood Sugar

If you’re managing diabetes, you might be curious about whether incorporating nuts into your meals is a wise decision. The quick response? Absolutely. But keep in mind that not all nuts are the same. Your goal should be to select nuts that are low in carbs, high in fiber, packed with healthy fats, and a good source of various nutrients like vitamins and minerals. You must get familiar with the nutritional aspects of different nuts. This knowledge helps you make informed choices for your wellbeing. 

So which nuts are the most suitable for those with diabetes? And what are the most effective strategies for adding nuts to your diet to ensure you’re consuming them in the healthiest way possible? We’re going to dive into these topics in this video, providing you with all the information you need. Kicking off our list at the top spot are almonds.

Almonds

These crunchy delights are more than just a tasty snack. They’re a staple in various dishes like salads, yogurt and even pastries. For individuals with diabetes, almonds are an excellent choice due to their low glycemic index, meaning they won’t cause a significant surge in your blood sugar levels. With around 6 grams of carbohydrates in each ounce, they’re a smart pick, but there’s more to almonds than just their carb content.

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They’re a fantastic source of fiber, boasting about 3.5 grams/oz this not only keeps you satiated, but also slows down how quickly your body absorbs sugar, helping to avoid those pesky blood sugar spikes. And let’s not forget that almonds are loaded with heart friendly monounsaturated fats, vitamin e, antioxidants and magnesium, making them a nutritional powerhouse for your heart and overall health. Coming in at

Walnuts

These nuts share several qualities with almonds, making them another fantastic choice. Often enjoyed as a snack. Walnuts also enhance dishes like smoothies and salads with their rich flavor and texture. Similar to almonds, they stand out for their low carbohydrate content containing just 4 grams/oz and are high in fiber with 2 grams/oz this combination is key in managing blood sugar levels, helping to reduce sudden increases. What sets walnuts apart is their status as one of the rare plantbased sources of omega three fatty acids.

This is a significant advantage as omega three fatty acids are crucial for maintaining good brain, eye and cardiovascular health. Their unique nutritional profile makes walnuts not just a smart choice for managing diabetes, but also a valuable contributor to overall wellbeing. 

Cashews

When you indulge in a serving of cashews, you’re consuming around 9 grams of carbohydrates and 1 gram of fiber. While they might not boast as much fiber as the other nuts we’ve discussed, cashews still have a significant amount of heart healthy fats. Each rounded serving packs about 13 grams of fat, including both monounsaturated and polyunsaturated types. This composition contributes to a sense of fullness and satisfaction, making cashews a tempting option for snacking.

Despite not having the lowest carbohydrate count or the highest fiber content, the overall nutritional profile of cashews makes them a worthwhile inclusion in a balanced diet. Their unique blend of nutrients ensures that when consumed in moderation, they can be a beneficial part of a dietary plan for those with diabetes.

Pistachios

These vibrant and popular nuts are not only a delight to the eyes, but also bring a wealth of nutritional benefits, especially for those with diabetes. In a 1oz serving, pistachios contain roughly 8 grams of carbohydrates, but it’s their fiber content, about 3 grams/oz that stands out, helping to maintain stable blood sugar levels. Pistachios are a nutritional gold mine packed with essential nutrients like vitamin B, six, copper and manganese.

These elements play a crucial role in overall health and well being. Additionally, similar to our other top nut choices, pistachios are rich in heartfriendly fats. In a 1oz serving, there are about 7 grams of total fat, which includes a mix of monounsaturated and polyunsaturated fatty acids. This composition makes pistachios not just a tasty snack, but a smart addition to a diabetesfriendly diet.

Macadamias

In a 1oz serving, the carbohydrate count of macadamias is notably low at approximately 4 grams, making them a standout choice for those monitoring their carb intake. This is paired with a decent fiber content of about 2 grams per serving, further enhancing their appeal. The most remarkable aspect of macadamias, however, is their fat composition. They are rich in unsaturated fats, boasting around 21 grams of total fat per serving. This high level of healthy fats not only supports heart health, but also helps in maintaining a feeling of fullness, making them a satisfying snack.

Additionally, macadamias are packed with essential nutrients including thiamine, manganese and copper. These contribute to the overall nutritional value of the nuts, making them a beneficial addition to a wellrounded diet.

Peanut

In a 1oz. Serving, peanuts contain about 6 grams of carbohydrates, placing them in a moderate range in terms of carb content compared to other nuts. However, what makes peanuts stand out is their impressive fiber content, which is around two 5 grams/oz peanuts also deliver a substantial amount of healthy fats, with approximately 14 grams of total fat per serving. This not only supports your heart health, but also helps in keeping you feeling full and satisfied.

Beyond these, peanuts are a treasure trove of essential nutrients, including niacin, folate and vitamin e. While the nutritional benefits of nuts might make them seem like a miracle food for those with diabetes, it’s important to remember that they are also calorie dense. Despite not being typically linked to weight gain, as highlighted in some research, portion control remains key. Experts recommend sticking to 1oz portions rather than casually munching from an open bag to avoid the potential for weight gain.

Another critical factor to consider is the way nuts are prepared, as this can significantly impact their health benefits.

Peanuts

It’s best to steer clear of nuts coated in salt as high sodium levels are not friendly to your blood pressure or blood sugar levels. And for those who have a soft spot for sweet and savory combinations such as chocolate covered peanuts or honey roasted cashews, be cautious. These varieties are high in carbohydrates and may not be the wisest choice for managing diabetes. Instead, opt for dry roasted or raw nuts. These alternatives offer great flavor while still aligning with healthy dietary choices. Here is a quick recap of the top nut choices for your blood sugar.

Almonds a top choice for their low glycemic index, almonds contain about 6 grams of carbs and three 5 grams of fiber per ounce. They’re excellent for controlling blood sugar spikes and are rich in monounsaturated fats, vitamin e, antioxidants and magnesium. Walnuts with just 4 grams of carbs and 2 grams of fiber per ounce, walnuts are great for blood sugar management.

Unique for their omega three fatty acid content, they support brain, eye and heart health. Cashews cashews offer around 9 grams of carbs and 1 gram of fiber per serving. They might have less fiber compared to others, but are high in heart healthy fats, contributing to fullness and overall health. Pistachios these contain about 8 grams of carbs and 3 grams of fiber per ounce. Pistachios are rich in vitamin B, six copper, manganese and heart healthy fats, making them beneficial for overall health and diabetes management.

Macadamias notable for their low carb content, about 4 grams/oz and decent fiber 2 grams/oz macadamias are rich in unsaturated fats and essential nutrients like thiamine, manganese and copper. Peanuts containing about 6 grams of carbs and two 5 grams of fiber per ounce, peanuts stand out for their balanced nutritional profile. They are rich in healthy fats and nutrients like niacin, folate and vitamin E.

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