Almonds are a popular nut that are rich in nutrients like vitamin E, magnesium, fiber, and protein. However, they are relatively high in carbohydrates and calories compared to other nuts. For people with diabetes, incorporating almonds into a healthy diet can provide benefits but should be done carefully.
Nutrition facts of almonds
A 1 ounce (28 gram) serving of raw almonds contains:
- Calories: 163
- Fat: 14 grams
- Carbs: 6 grams
- Fiber: 3.5 grams
- Protein: 6 grams
Almonds are low in carbohydrates compared to many other tree nuts. Still, their carb content may be a concern for some people with diabetes. The majority of the carbs in almonds come from fiber, which does not raise blood sugar.
Benefits of almonds for diabetics
Here are some of the top health benefits that almonds can provide for people with diabetes:
- Magnesium. Almonds are an excellent source of magnesium, providing 19% of the Daily Value in just 1 ounce. Magnesium helps regulate blood sugar levels and is linked to improved insulin sensitivity.
- Vitamin E. Almonds are high in vitamin E, an antioxidant that may help reduce oxidative stress and inflammation in diabetes.
- Fiber. The fiber in almonds may help slow the absorption of sugar into the bloodstream after meals and improve gut health.
- Protein. Almonds are a plant-based protein source. Getting enough protein is important for people with diabetes to help maintain muscle mass.
- Monounsaturated fats. The majority of the fat in almonds is monounsaturated fat, which is linked to better blood sugar control.
- Satiety. Almonds are very filling. The protein, fiber, and fat they provide can help satisfy hunger and prevent overeating.
Potential concerns with almonds for diabetics
While almonds have clear benefits for people with diabetes, there are some potential drawbacks to be aware of:
- Carb content. Although low in net carbs, almonds still contain a significant amount of total carbs from both fiber and sugars. This needs to be accounted for in meal planning.
- Calories. Almonds are relatively high in calories, so portion control matters. Overeating can lead to unwanted weight gain.
- Phytic acid. Almonds contain phytic acid, a compound that may impair the absorption of magnesium and other minerals.
- Oxalates. Almonds have moderate amounts of oxalates, compounds that can contribute to kidney stone formation in susceptible people.
- Mold risk. Raw almonds may contain mold or fungal toxins if not properly stored. It’s best to refrigerate them.
- Allergies. Tree nut allergies are common. Those with an almond allergy need to avoid them entirely.
Are almonds good for diabetics?
In moderation, almonds can be a nutritious addition to a diabetic diet. Their benefits like magnesium, fiber, protein, and vitamin E outweigh potential drawbacks for most people.
According to Diabetes UK, almonds have a low GI (glycemic index) value between 0-20. This means they have minimal impact on blood sugar levels. They recommend incorporating a small handful of almonds into the diet as a carb-conscious snack.
Research also supports the consumption of almonds for people with diabetes:
- A study in Circulation found swapping 20% of calories from carbs with calories from almonds lowered blood glucose and LDL cholesterol in type 2 diabetics.
- Another study found consuming 60 grams of almonds daily for 12 weeks improved glycemic control and reduced inflammatory markers in diabetics.
- A meta-analysis reported that tree nut consumption was associated with lower A1c levels in people with type 2 diabetes.
So most experts agree that almonds can be a diabetes-friendly food choice when eaten in controlled portions. But it’s important to account for their carbohydrate, calorie, and portion size.
How many almonds can a diabetic eat per day?
There’s no one-size-fits-all answer here as every person is different. The amount of almonds someone with diabetes can eat per day depends on factors like:
- Medications and insulin needs
- Activity level and calorie requirements
- Carb allowance
- Blood sugar level goals
- Weight management goals
- Individual tolerance
As a general guideline, the American Diabetes Association recommends limiting nut intake to 1-2 servings per day for most people with diabetes. Here is how this would look for almonds specifically:
- Women: 1 serving = 15 almonds (1/2 oz)
- Men: 1 serving = 20 almonds (2/3 oz)
So a typical recommended daily intake would be either 1 or 2 servings:
- Women: 15-30 almonds per day
- Men: 20-40 almonds per day
However, some individuals may tolerate more or need less than this amount. Work with your healthcare provider to determine the right almond intake for your individual carb allowance and health goals.
Tips for eating almonds with diabetes
Here are some tips for safely enjoying almonds as part of a diabetic diet:
- Measure portions. Weigh or count out a single serving size of almonds and avoid free-pouring from a bulk container.
- Mind carb counts. Be aware of total carb content and fit almonds into your daily carb budget.
- Pair with protein. Eat almonds alongside protein sources like eggs, yogurt, or cheese to blunt the glycemic response.
- Include healthy fats. Partner almonds with sources of healthy fat like avocado for satiety.
- Limit added sugars. Avoid candied, honey roasted, or chocolate-covered almonds which contain added sugars.
- Time wisely. Have almonds as a snack between meals rather than as a high-carb add-on at meals.
- Chew thoroughly. Chew almonds completely to aid digestion and minimize spikes in blood sugar levels.
- Drink water. Stay well hydrated to facilitate steady nutrient absorption.
- Monitor response. Check your blood glucose levels 1-2 hours after eating almonds to guide your personal tolerance.
Sample meal plan with almonds
Here is a sample menu showing how a moderate amount of almonds can be incorporated into a diabetes-friendly meal plan:
Breakfast
- 2 scrambled eggs
- 1 slice 100% whole wheat toast with 1 tsp almond butter
- 1 cup berries
- 1 cup low-fat milk
Lunch
- Tuna salad sandwich on 2 slices whole wheat bread
- 1 cup vegetable soup
- 1 cup green salad with balsamic vinegar
- 10 raw almonds
- 1 plum
Dinner
- 4 ounces grilled salmon
- 1/2 cup brown rice
- 1 cup roasted green beans
- 1 cup fresh peach slices
Snacks
- 1 6-ounce container nonfat Greek yogurt with 1/4 cup blueberries and 15 almonds
- Celery sticks with 2 tbsp hummus and 10 almonds
This provides two modest servings of almonds as part of an overall healthy, balanced diabetic diet.
Potential risks of eating too many almonds
Eating too many almonds frequently can pose the following risks for people with diabetes:
- Carb overload. Excessive almonds could lead to going over your daily carb limit regularly, impacting blood sugar control.
- Weight gain. Almonds are high in calories. Overdoing portions promotes unwanted weight gain, which worsens diabetes.
- Nutrient imbalances. Over-focusing on a single food like almonds could lead to missing out on other key foods for balancing nutrients.
- Diminishing returns. Research shows health benefits peak at around an ounce of nuts per day. Megadoses don’t necessarily provide added benefits.
- Loss of control. For those prone to binge eating, almonds could trigger overconsumption in an uncontrolled manner.
- Blood sugar spikes. In those sensitive to almonds’ carb content, very high intakes might significantly spike blood sugar levels.
To keep risks low, be mindful of portion sizes and don’t allow almonds to dominate your overall eating pattern.
Precautions for eating almonds with diabetes
Here are some key precautions to take if including almonds in your diet as a diabetic:
- Test your blood sugar 1-2 hours after eating almonds to gauge your tolerance and customize your portion sizes accordingly.
- Closely track your carbohydrate intake from almonds and adjust other carb sources in your diet to accommodate them.
- Be very cautious about eating almonds if you take insulin or metformin, as almonds may increase the risk of hypoglycemia.
- Consult your healthcare provider before incorporating almonds if you have severe diabetes complications like kidney or nerve damage.
- If trying to lose weight, account for almonds’ high calorie density by reducing calories elsewhere or increasing physical activity.
- Drink plenty of fluids and increase dietary fiber when eating more almonds to ease digestion.
- If you choose to soak, sprout, or blanch almonds first, count the soaked nuts’ full carbohydrate content.
- As with any food, watch for potential allergic reactions or intolerance symptoms when introducing or increasing almonds.
Conclusion
Almonds can be incorporated into a diabetes eating pattern in moderation. A serving of around 1-2 ounces per day provides health benefits without posing excessive carbohydrate, calorie, or portion size risks. Monitor your individual response, and consult a registered dietitian nutritionist or diabetes educator to determine the right amount of almonds for your diabetes management plan.
