Nuts are a healthy food that can be part of a balanced diet for people with diabetes. However, nuts are high in fat and calories, so portions need to be controlled. The amount of nuts a diabetic can eat per day depends on the type of nuts, size of portions, and overall diet. Most experts recommend 1-2 servings of nuts per day as part of a healthy diabetic diet.
Quick Answers
– Most experts recommend 1-2 servings (1 oz or 28g) of nuts per day as part of a balanced diabetic diet.
– Stick to nuts with healthy fats like almonds, walnuts, pecans, and avoid heavily salted or sweetened nuts.
– Count nut servings into daily calorie, carbohydrate, fat, and protein limits.
– Check blood sugar levels 2 hours after eating nuts to see effects on your body.
– Pair nuts with non-starchy vegetables or protein foods to help control blood sugar.
– Whole nuts are better than nut butters for blood sugar control.
– Consult your doctor or dietitian about the specific amounts and types of nuts that fit your diet.
Are Nuts Good for Diabetics?
Nuts contain healthy fats, protein, fiber, vitamins, minerals, and antioxidants. They provide many health benefits when eaten in moderation as part of a balanced diet. Research shows that nuts may:
- Improve blood sugar control and insulin sensitivity
- Lower LDL “bad” cholesterol and triglycerides
- Reduce risk of heart disease and diabetes complications
- Promote weight loss when eaten in controlled portions
The healthy fats, fiber, and protein in nuts help slow down digestion, prevent blood sugar spikes after meals. However, nuts are high in calories and fat. Portion control is important for weight management and blood sugar control.
Best Nuts for Diabetics
The best nuts for diabetics are:
- Almonds – Rich in magnesium, fiber, protein. Help control blood sugar.
- Walnuts – High in omega-3s. Improve insulin sensitivity.
- Pecans – Lots of healthy fats. Help lower LDL cholesterol.
- Pistachios – High in fiber and antioxidants. Portion controlled in shells.
Avoid heavily salted, sweetened, or chocolate covered nuts. Limit macadamia nuts and cashews as they are higher in calories, carbs, and fat compared to other nuts.
Worst Nuts for Diabetics
Nuts to limit or avoid:
- Heavily salted nuts
- Candied or honey roasted nuts
- Cashews and macadamia nuts
- Sweetened nut mixes or trail mixes
Always check labels for added sugars and salt. Portion control is key.
Recommended Serving Sizes
The recommended nut serving size for diabetics is:
- 1 ounce or 28 grams of nuts
- About 1 small handful of whole nuts
- 2 tablespoons of nut butter
This is considered one serving size. Most experts recommend limiting portions to 1-2 nut servings per day as part of a balanced diabetic diet.
Common Nut Serving Sizes
| Nut Type | Serving Size |
|---|---|
| Almonds | 23 almonds |
| Cashews | 18 cashews |
| Pecans | 19 half pecans |
| Pistachios | 49 pistachios |
| Walnuts | 14 walnut halves |
| Peanuts | 28 peanuts |
When in doubt, use a small food scale to weigh out 1 ounce portions. Be mindful of serving sizes, as it’s easy to overeat high calorie nuts.
Daily Nut Recommendations for Diabetes
Most experts recommend:
- 1-2 servings (1 ounce each) of nuts per day
- Eat nuts alongside non-starchy veggies, lean protein, high fiber foods
- Drink water when snacking on nuts to prevent overeating
- Include a variety of different nuts rather than just one type
- Get permission from your doctor for appropriate nut portions
Consuming 1-2 servings of nuts in place of other high carb, high fat snacks can help manage blood sugar. But nuts are still high in calories, so portion control is key. Check with your doctor or dietitian about how to fit nuts into your individualized diabetic meal plan.
Sample 1 Day Nut Plan for Diabetes
Here is a sample nut plan within a balanced diabetic diet:
- Breakfast: 1 oz chopped walnuts on oatmeal
- Lunch: Salad with 2 tbsp pecan pieces and grilled chicken
- Dinner: Veggie and beef stir fry with 1 oz almonds
- Snack: 15 pistachios
This provides 1 ounce servings of various healthy nuts divided throughout the day. Nuts are paired with non-starchy veggies, proteins, and high fiber foods for optimal blood sugar control.
Nutritional Content of Nuts for Diabetics
All nuts contain healthy fats, but some are lower in carbs and calories than others:
| Nutrition per 1 oz / 28g Serving | Almonds | Cashews | Pecans | Pistachios | Walnuts |
|---|---|---|---|---|---|
| Calories | 163 | 157 | 196 | 161 | 185 |
| Fat (g) | 14 | 12 | 20 | 13 | 18 |
| Net Carbs (g) | 6 | 9 | 4 | 8 | 4 |
| Fiber (g) | 4 | 1 | 3 | 3 | 2 |
| Protein (g) | 6 | 5 | 3 | 6 | 5 |
As you can see, different nuts have slightly different nutrition profiles. In general, walnuts, pecans, and almonds are lowest in net carbs. Pistachios and peanuts also make a good choice. Prioritize nuts with more fiber and protein compared to total carb content.
Effect of Nuts on Blood Sugar
Research shows nuts have a minimal impact on blood sugar levels in diabetics. However, responses vary between individuals. To understand how nuts affect you:
- Measure blood sugar before and 2 hours after eating nuts
- Try 1 ounce portions with other balanced foods
- Compare effects of different types of nuts
- Adjust portions or frequency if needed
The healthy fats, fiber, and protein in nuts help blunt blood sugar spikes and drops. But some people may need to limit portions of higher carb nuts like cashews and macadamia nuts. Work with your healthcare provider to identify the right types and amounts of nuts for you.
Tips to Limit Blood Sugar Spikes from Nuts
You can further control blood sugar by:
- Pairing nuts with non-starchy veggies, eggs, yogurt, or lean protein
- Avoiding sweetened or honey roasted nuts
- Spreading out nut portions throughout the day
- Chewing nuts thoroughly to enhance digestion
- Drinking water while snacking on nuts
- Checking labels and weighing portions to prevent overeating
Incorporating nuts alongside low glycemic foods and watching portions are keys for diabetics. Test different nutty snacks to identify your own blood sugar tolerance.
Nuts vs Nut Butters for Diabetes
Whole nuts may have more benefits for blood sugar control compared to nut butters:
- Whole nuts – Require chewing which slows eating. Provide fiber, protein, and fat.
- Nut butters – Easy to overeat. Lack fiber of whole nuts. Blood sugar may spike faster.
If choosing nut butters, stick to 1-2 tablespoons servings alongside other proteins and high fiber foods. Natural nut butters have less added sugar than regular commercial brands. Whole nuts tend to be more filling with a lower glycemic impact.
Pairing Nut Butters
Some healthy ways to eat nut butters include:
- On celery sticks or apple slices
- Spread on a low carb wrap with veggies
- As a sauce on stir fries or lean meats
- Thinned with milk for a dip for fruits or low carb crackers
Nut butters can fit into a diabetic diet in moderation. Just pay attention to portions and pair with blood sugar friendly foods.
Incorporating Nuts into a Diabetic Diet
Here are some tips for eating nuts as part of a healthy diabetic diet:
- Count as part of carb limits – Don’t let nuts replace vegetables, lean proteins, or high fiber foods.
- Measure portions – Stick to recommended 1-2 ounce servings per day.
- Choose raw or dry roasted – Avoid nuts cooked in oil or with added sugar.
- Combine with proteins – Pair nuts with eggs, yogurt, cheese, lean meats to prevent blood sugar spikes.
- Keep visible and handy – Store nuts out on the counter or in your bag for an easy healthy snack.
Planning ahead and preparing measured portions of nuts can help you easily incorporate them into meals and snacks. Enjoy nuts in moderation as part of your overall balanced diabetic eating plan.
Healthy Ways to Enjoy Nuts
Try these nutritious and delicious ways to eat nuts:
- Sprinkle on salads or in yogurt parfaits
- Add crunch to stir fries and sautéed veggies
- Mix into oatmeal, cereal, or smoothies
- Blend into pesto sauce or energy bars
- Top baked chicken, fish, or lean meats
Let your creativity run wild finding new ways to enjoy nutrient packed nuts as part of your meals. Variety and moderation are key.
Potential Precautions with Nuts
Most healthy adults without nut allergies can safely eat 1-2 servings of nuts daily as part of a diabetic diet. Some considerations include:
- Allergies – Avoid nuts if you have a food allergy.
- Digestion issues – Some people may experience bloating or diarrhea from nuts, especially with nut skins.
- Medications – Check for nut interactions if you take blood thinners or cholesterol medications.
- Dental issues – Avoid whole nuts if you have difficulty chewing or poor dental health.
- Weight management – Nuts are high in calories, so portions must be controlled if overweight.
Talk to your doctor about any concerns with incorporating nuts into your diet, especially if dealing with kidney disease, diverticulitis, or other gastrointestinal issues.
The Bottom Line
Enjoying nuts in moderation can be part of a healthy diet for most people with diabetes. The ideal amount is around 1-2 servings of nuts per day, focusing on options like almonds, walnuts, pecans, and pistachios. Pair nuts with non-starchy veggies, lean proteins, high fiber foods. Check your blood sugar response and adjust portions to amounts that work for your body. Nuts provide great nutrition and health benefits when consumed mindfully as part of an overall balanced diabetic eating plan.
