Quick Answer
Diabetics can eat nuts in moderation as part of a healthy diet, but eating too many nuts could spike blood sugar levels. The key is to carefully monitor portion sizes and avoid overindulging. About 1 ounce or a small handful per day is a good target for most diabetics.
Can Diabetics Eat Nuts?
Yes, diabetics can definitely eat nuts. In fact, nuts are a healthy source of protein, unsaturated fats, fiber, vitamins, minerals, and antioxidants for people with diabetes. The American Diabetes Association recommends nuts as part of a balanced, nutrient-rich diet.[1]
However, as with most foods, moderation is important. Nuts are high in calories and fat, so large portions can lead to weight gain and spike blood sugar levels. The key is sticking to recommended serving sizes.
Here are some of the top reasons nuts can be a smart choice for diabetics:
– Nuts contain healthy fats. They are high in monounsaturated and polyunsaturated fats, which are better choices than saturated fats for heart health.[2]
– Nuts are filling and promote satiety. The protein, fiber, and fat make you feel fuller for longer after eating a serving of nuts. This can prevent overeating.[3]
– Nuts have a low glycemic index. With the exception of chestnuts and cashews, most nuts have minimal impact on blood sugar levels.[4]
– Nutrients in nuts may improve blood sugar control. Compounds like magnesium, antioxidants, arginine, and fiber support healthy blood sugar regulation.[5]
So in general, enjoying a moderate portion of nuts can be safe and even beneficial for people with diabetes. Just be mindful of portion control.
Are Nuts Good or Bad For Diabetics?
Nuts are generally considered a good, healthy choice for people with diabetes. However, as with most foods, moderation is key. Here is a summary of the pros and cons:
**Pros:**
– Good source of protein, unsaturated fats, vitamins, minerals
– Promote feelings of fullness
– Low glycemic index; minimal impact on blood sugar
– Nutrients may improve insulin sensitivity
**Cons:**
– High in calories if eaten in large amounts
– Could cause weight gain when overeaten
– May spike blood sugar if portions are too big
So in moderation, nuts are a diabetes-friendly food that provides important nutrients. But going overboard could lead to excess calories, weight gain, and blood sugar spikes. That’s why portion control matters.
How Many Nuts Should a Diabetic Eat per Day?
Most experts recommend limiting nuts to about 1 ounce or a small handful per day for diabetics. One ounce provides around 160-200 calories, depending on the type of nut.[6]
Here are some specific serving size guidelines from major health organizations:
– American Diabetes Association: 1⁄4 cup nuts or 2 tablespoons nut butter[1]
– American Heart Association: 1.5 ounces nuts per day[7]
– Joslin Diabetes Center: 1 ounce or 20 almonds, 24 pistachios or 7 walnut halves[8]
Some doctors may adjust this based on your individual health goals and blood sugar response. But for most diabetics, 1 ounce of nuts per day, or about a handful, is a smart target. This keeps calories and carbs in check while providing all the nutritional benefits.
It’s also helpful to switch up the types of nuts you eat to optimize nutrients. Walnuts, almonds, pistachios, pecans, hazelnuts, peanuts, cashews, macadamia nuts, Brazil nuts and pine nuts are all good choices.
Daily Nut Recommendations
| Nut | Serving Size | Calories | Carbs (net) |
|---|---|---|---|
| Almonds | 24 nuts | 164 | 6g |
| Cashews | 18 nuts | 163 | 9g |
| Pecans | 20 halves | 196 | 4g |
| Pistachios | 49 nuts | 161 | 8g |
| Walnuts | 14 halves | 185 | 4g |
Effects of Eating Too Many Nuts
What happens if a diabetic eats too many nuts? Potential issues include:
– **Weight gain:** Nuts are high in calories. Eating too many can lead to excess calorie intake and weight gain over time. This makes diabetes management more difficult.
– **Blood sugar spikes:** Large portions of nuts may spike blood sugar levels, especially if eaten on an empty stomach. Stick to recommended servings.
– **High carb intake:** Cashews and pistachios are slightly higher in carbs than other nuts. Going overboard could result in excess carbohydrates.
– **GI issues:** Nuts contain fiber and phytates that may irritate the digestive tract in large amounts. Stick to 1-2 servings per day.
– **Allergies:** Tree nut allergies are common. Eating too many could trigger an allergic reaction. Check with your doctor.
Moderation is key for diabetics enjoying nuts. Limit portions to 1 ounce per day, measure carefully, and pair nuts with other healthy foods like vegetables or lean protein to prevent overeating.
Best Nuts for Diabetics
All nuts can fit into a healthy diabetic diet in moderation. However, some are considered exceptionally good choices due to their nutrient profile and minimal impact on blood sugar. The best nuts for diabetics include:
– **Walnuts:** Highest in omega-3s for heart health; fiber helps control blood sugar.[9]
– **Almonds:** Rich in magnesium to support blood sugar control; may reduce glucose spikes.[10]
– **Pecans:** Contain antioxidants for inflammation; won’t spike blood sugar quickly.[11]
– **Pistachios:** Incredibly filling to prevent overeating; linked to lower A1C.[12]
– **Peanuts:** Packed with protein; resveratrol may improve insulin response.[13]
– **Macadamia nuts:** High in monounsaturated fats; minimal carbs.
– **Brazil nuts:** Good source of selenium; don’t affect blood sugar much.
Any nuts can be part of a healthy diet in moderation. But the options above tend to be diabetes superstars due to their stellar nutritional profile and minimal impact on blood sugar levels.
Worst Nuts for Diabetics
Most nuts are a good choice for diabetics. However, there are a couple that should be eaten more sparingly due to their higher carb content:
– **Cashews:** Slightly more carbs than other nuts at 9g net carbs per serving.[14]
– **Chestnuts:** The highest carb nut with 16g net carbs per ounce.[15]
These nuts can still be enjoyed on occasion by diabetics, but portion size should be closely monitored and they should be paired with something low carb to balance the meal. In general, it’s smart to limit chestnuts and cashews compared to other nut options.
Tips for Incorporating Nuts into a Diabetic Diet
Here are some helpful tips for diabetics to eat nuts in a healthy way:
– Stick to recommended serving sizes of about 1 ounce per day
– Measure portions carefully using a food scale or measuring cups
– Pair nuts with non-starchy vegetables or protein foods to balance blood sugar impact
– Add variety by using small amounts of different nuts rather than just one type
– Avoid nuts coated in sugar, salt, or chocolate which adds extra carbs and calories
– Eat nuts as a snack between meals if blood sugar is in a healthy range
– Choose raw or dry roasted nuts instead of nuts cooked in oil
– Avoid eating handfuls of nuts mindlessly while watching TV, working, etc.
– Check labels for total carb and sugar content if eating flavored nuts
– Talk to your dietitian or diabetes educator if nuts seem to spike your blood sugars
Incorporating nuts the right way provides all the nutritional benefits without the downsides of overindulging. A little mindfulness goes a long way with snack portions.
Sample Menu with Nuts for a Diabetic Diet
Here is a sample menu showing how 1 ounce of nuts can be incorporated into a healthy diabetic diet:
Breakfast:
– 1 cup oatmeal cooked with cinnamon and 1⁄2 cup almond milk
– 1⁄2 cup blueberries
– 1 tablespoon chopped walnuts
– 1⁄2 cup greek yogurt
– Water or coffee
Lunch:
– Turkey and avocado sandwich (2 oz turkey, 1 slice whole grain bread, 1⁄4 avocado)
– Salad with 1 oz pecans, balsamic dressing
– 1 small apple
– Water
Dinner:
– Baked salmon fillet (4 oz)
– 1⁄2 cup quinoa
– 1 cup roasted broccoli
– Salad with 1 tbsp pine nuts
– Water
Snack:
– 15 pistachios
– 1 stick mozzarella string cheese
This provides a good balance of protein, healthy fats, fiber, and nutrients within a moderate calorie plan that meets diabetic nutrition needs. Nuts add flavor, crunch, and variety.
Healthy Ways to Use Nuts Besides Raw
While raw, unsalted nuts make a great simple snack, there are endless ways to use nuts creatively while maintaining their nutritional benefits:
– Spread nut butter on whole grain toast or apple slices
– Sprinkle chopped nuts on oatmeal, yogurt, or salads
– Make homemade granola with nuts, oats, light honey or maple syrup
– Toss nuts into a food processor to make nut flour used for baking
– Add nut milk to smoothies, coffee drinks, chia pudding, etc.
– Use pecan or walnut pieces in veggie stir fries and rice dishes
– Mix nuts into breading for seafood, chicken, or tofu
– Top fish, lean meats, or poultry with nuts instead of breadcrumbs
– Make mixed nuts the star of a party snack tray
– Blend nuts into dips and spreads like hummus, pesto, tapenades
– Use nut butter between baked fruit slices for a sandwich cookie
– Fold nuts into batter for pancakes, muffins, quick breads
The possibilities are endless for enjoying nuts in snacks, meals, baked goods, and more – no need to only have them raw!
Potential Blood Sugar Effects of Different Nuts
While all nuts have minimal glycemic impact, some research suggests certain nuts may have slightly more or less effect on blood sugar levels. However, studies are mixed:
**Minimal blood sugar effect:**
– Almonds[16]
– Walnuts[17]
– Pecans[18]
– Pistachios[19]
– Macadamias[20]
**Slight blood sugar effect:**
– Peanuts[21]
– Hazelnuts[22]
– Cashews[23]
– Brazil nuts[24]
The differences are minor, but some studies have associated the first group with decreased insulin resistance and smaller spikes, while the latter group may raise blood sugar slightly more. However, individual response varies greatly.
Key takeaway: all nuts in moderate portions have a minimal effect on blood sugar for most diabetics. However, some nuts like almonds, walnuts, pecans may have an extra edge for blood sugar control.
Storing Nuts Properly
To get the most freshness and nutrition from nuts, proper storage is important:
– Store nuts in an airtight container in the fridge or freezer to prevent oxidation. The cold delays rancidity.
– Make sure shelled nuts are not exposed to moisture, humidity or temperature extremes.
– Nut butters and nut flours should also be refrigerated after opening.
– Whole nuts in the shell last longer than shelled varieties since the shell protects the oils.
– Vacuum sealed bags or containers add extra oxidation protection.
– Buy nuts from stores with high turnover to get the freshest possible.
– Look for nuts sold in opaque packaging to block light exposure.
– Avoid nuts with cracked shells or any signs of moisture.
Following these nut storage tips helps prolong freshness and prevent premature spoilage. With optimal storage conditions, most nuts last over 3 months in the pantry.
Common Questions About Nuts and Diabetes
Here are answers to some frequently asked questions about eating nuts with diabetes:
**Are nuts high in carbs?**
Most nuts contain minimal digestible carbs, ranging from about 2-9g net carbs per 1 ounce. The exception is chestnuts, which have around 16g net carbs per ounce.
**Can I eat nuts if I have gestational diabetes?**
Yes, about 1 ounce of nuts per day is typically recommended with gestational diabetes as well. Focus on low carb nuts like almonds and limit higher carb choices.
**Do nuts raise my risk of kidney stones?**
Eating a variety of nuts is unlikely to increase kidney stone risk. In fact, some nuts provide magnesium and potassium that help prevent kidney stones.
**Are nuts okay for a diabetic diet?**
Yes, as part of a balanced diabetic diet, a small daily serving of nuts can provide healthy fats, nutrients, fiber and help control hunger.
**Which is better for diabetics – raw or roasted nuts?**
Raw nuts are slightly lower in fat and calories than roasted varieties. But dry roasted nuts have more flavor, so you may eat less. Avoid nuts cooked in oil.
**Don’t nuts have a lot of sodium?**
Unsalted raw nuts contain minimal sodium. Avoid overly salted nuts which can be high in sodium – eat them only in small portions as flavor accents.
**Can I eat nuts if I take insulin?**
Yes, nuts are safe if you take insulin. Test blood sugar levels more often to determine if you need to adjust insulin doses based on your individual response.
**Which nuts are lowest carb for diabetics?**
Walnuts, pecans, macadamia, almonds, and peanuts tend to be among the lowest carb nuts, ranging from about 2-5g net carbs per ounce.
The Bottom Line
Nuts can be included as part of a healthy diet for diabetics in moderate portions around 1 ounce per day. They provide a wide range of nutrients and health benefits. However, going overboard on nuts can cause weight gain and blood sugar spikes. Stick to recommended serving sizes, focus on low carb nuts, and avoid roasted or salted varieties to keep nuts a diabetes-friendly food. Pair them with non-starchy veggies or protein foods, and incorporate nuts into snacks and meals in varied ways to take advantage of their unique nutritional profile without overindulging.
