Best Nuts for Diabetics: Can People With Diabetes Eat Nuts?

Tree nuts are a great snack: they’re low in carbs, high in healthy fats, vitamins, and minerals, and they can even help you lose weight.

Incorporating nuts into your daily routine is an effective dietary strategy for managing type 2 diabetes, as they can support better blood sugar control and overall health.

Nuts are a recommended food for people with diabetes to help manage their symptoms, and they are a valuable component of a balanced diabetes diet. However, not all nuts are made equally. What are the best nuts for diabetics? Here is everything you need to know about which nuts to eat to help you manage your diabetes and blood sugar levels.

4 Health Benefits of Nut Consumption

1. Nuts are Full of Essential Nutrients

Tree nuts are a favorite snack among many people because they’re packed full of nutrients. These include things such as

• Protein
• Dietary fiber (supports blood sugar regulation)
• Vitamin E
• Magnesium
• Phosphorus
• Copper
• Manganese
• Selenium

2. Nuts Have Antioxidant properties

Nuts are known for having polyphenols, which are antioxidants that combat oxidative stress, and one study found that walnuts supply more antioxidants than fish do.

The antioxidant properties of nuts are linked to molecular mechanisms that protect cells from oxidative stress and support metabolic health.

Walnut and almond consumption can help you protect your cells from oxidation, which has been found in multiple studies.

3. Nuts Are High in Beneficial Fiber

Fiber is especially important for people with diabetes, as fiber helps regulate blood sugar levels by slowing down the rate of absorption of sugar into the bloodstream. People with diabetes are recommended to eat high-fiber and high-protein foods with foods that have a higher sugar content to avoid blood sugar levels spiking. Because tree nuts have high amounts of fiber, they’re often recommended to people with diabetes as an easy way of maintaining blood glucose levels.

The dietary fiber in nuts can also help reduce the glycemic response to carbohydrate-rich meals, leading to better blood sugar control after eating.

In addition to being especially helpful for people with diabetes, fiber is also essential for the gut microbiome, digestive health, heart health, and more.

4. Nuts Can Assist in Weight Loss

Because nuts are a great source of fiber and protein, they help you feel fuller longer. When you feel full, you don’t feel the need to snack as often, which can help with weight loss, which is a goal for many people with diabetes.

Research shows that nut consumption does not lead to increased body weight or body fat, and may even help reduce body mass index in people with diabetes.

8 Best Nuts for Diabetics

1. Walnuts

Walnuts are a good source of alpha-lipoic acid (ALA), which reduces inflammation. They also provide fiber, protein, and healthy fats like omega-3 fatty acids, making walnuts a great choice for people with diabetes. Walnut consumption can also assist in reducing triglycerides and the risk of heart disease.

Walnuts are a source of vitamin B6, vitamin E, calcium, and potassium, and a good source of magnesium. Regular walnut consumption has also been associated with a lower risk of developing diabetes.

2. Almonds

Almond consumption is known to help lower LDL cholesterol and raise HDL cholesterol. They’re a good source of calcium, which can help prevent osteoporosis and encourage strong bones. Because almonds are rich in vitamin E, flavonoids, and phenolic acids, they’re also known for their antioxidant properties.

Clinical studies have shown that almond intake can improve blood glucose control and lipid profiles in people with diabetes.

3. Pistachios

Pistachio nuts are a nutrient-dense snack that can offer several health benefits when eaten regularly. Research shows that pistachios can improve glycemic control and insulin sensitivity, making them particularly beneficial for individuals with prediabetes and metabolic syndrome. They have been shown to reduce LDL cholesterol and triglycerides, with modest effects on systolic blood pressure, though they do not consistently raise HDL cholesterol levels.

Studies indicate that pistachio consumption may beneficially modulate gut microbiota, although evidence for a clinically meaningful impact on overall gut health remains limited. A typical serving size is about 49 nuts, which provides a balanced amount of protein, healthy fats, and fiber, supporting both portion control and nutritional value.

Research on pistachio intake, including randomized crossover trials, has demonstrated beneficial effects on insulin resistance and postprandial glucose and insulin responses, highlighting their potential role in diabetes management and metabolic health.Retry

4. Peanuts

While peanuts are technically legumes and not tree nuts, Clinical studies indicate that peanut consumption may help lower the risk of cardiovascular disease and improve lipid profiles, with modest reductions in total cholesterol, LDL cholesterol, and triglycerides, and possible increases in HDL cholesterol. often packaged with other nuts and marketed as nuts. Peanuts have a very low glycemic index (GI) at an average of just 13. They can help lower the risk of cardiovascular disease, improve lipid profiles, and may even lower total cholesterol and triglycerides.

Peanuts are rich in unsaturated fats, which support heart health, improve cholesterol levels, and enhance metabolic function. Peanuts are full of healthy fats, fiber, vitamin E, magnesium, B vitamins, manganese, and copper. However, because peanuts are so calorie-dense, you need to be careful of your peanut consumption, especially if you’re eating ones with added flavors or sugar.

5. Pecans

No matter how you choose to pronounce it, pecans are a great nut for people with diabetes to snack on. Regular pecan consumption can improve insulin sensitivity and lower fasting insulin, and has been shown in clinical trials to reduce total cholesterol, LDL cholesterol, non-HDL cholesterol, and triglycerides in adults at risk for cardiometabolic disease. However, pecan intake does not consistently lower fasting blood glucose or blood pressure.

Pecans may help improve certain risk factors associated with metabolic syndrome, primarily through effects on lipid profile and insulin resistance, according to clinical studies. They are a good source of polyphenols, manganese, and vitamin E, but are not a significant source of omega-3 fatty acids. These nutritional properties make pecans a beneficial addition to a diabetes-friendly diet when consumed as part of a balanced eating plan.Retry

6. Hazelnuts

Hazelnuts are a tasty tree nut that provides important nutrients. They are high in monounsaturated fats, which are healthy fats that can help lower LDL (“bad”) cholesterol when eaten as part of a balanced diet. Hazelnuts are also a good source of vitamin E and manganese, which act as antioxidants to help protect your cells from damage, though they do not contain much selenium.

The typical hazelnut serving size is about 1 oz (approximately 21 nuts), which provides around 180 calories, 4 grams of protein, and 3 grams of dietary fiber. While eating tree nuts like hazelnuts may have a small positive effect on blood sugar and insulin sensitivity, the benefit for people with type 2 diabetes is modest and not specific to hazelnuts alone.

Hazelnuts can help improve cardiovascular risk biomarkers as part of a heart-healthy diet, potentially contributing to reduced risk of heart disease and improved cardiovascular health when consumed regularly alongside other healthy lifestyle choices.

7. Macadamia Nuts

Macadamia nuts are a great option for people who are looking for a snack that can help reduce LDL cholesterol as well as the risk of heart disease and stroke. Macadamia nuts are an excellent source of monounsaturated fats, which support heart health and improve insulin sensitivity. On top of that, macadamia nuts contain antioxidants, MUFA fatty acids, and are rich in other nutrients, such as manganese, magnesium, and copper. Macadamia nuts are also known to have anti-inflammatory properties.

8. Cashews

Cashew nuts are another tree nut that’s very common when it comes to mixed nut packages. A typical serving size (about 1 ounce or 18 nuts) provides magnesium, moderate amounts of zinc and iron, healthy fats, and protein. Although cashews contain some saturated fat, clinical trials show that cashew consumption can improve lipid profiles and lower systolic blood pressure, especially in people with type 2 diabetes.

Studies have shown that cashew nut intake may help lower systolic blood pressure and increase HDL cholesterol, particularly in people with type 2 diabetes, but effects on other lipid parameters and glycemic control are not significant. The evidence for improvements in insulin sensitivity or reductions in serum insulin levels is limited and not specific to cashews. While nut consumption in general may modestly improve insulin sensitivity, this effect is not robust or specific to cashews alone.

Recent research suggests that nuts with higher saturated fat content, like cashews, can still have beneficial cardiovascular effects, challenging the traditional view that all saturated fat is harmful when consumed as part of a balanced diet.

Nuts are a Healthy Part of a Diabetes-Friendly Diet

Nuts can be a beneficial component in managing diabetes, though their effects are modest. While meta-analyses of randomized controlled trials show that nut consumption produces small reductions in HbA1c and fasting glucose, these improvements may not be clinically meaningful for all patients. However, nuts do provide significant improvements in insulin sensitivity, with lower HOMA-IR and fasting insulin levels observed in studies.

Beyond glycemic effects, nuts support heart health and provide essential nutrients, making them a valuable addition to a diabetes-friendly diet. Many nuts are rich in polyunsaturated fats, which support heart and metabolic health. The Mediterranean diet, especially when combined with nut consumption, as shown in studies like PREDIMED, has demonstrated benefits for diabetes management and cardiovascular health.

Incorporating nuts into your daily meals and snacks can add flavor, variety, and important nutrients—just remember to do so in moderation for the best health benefits. Whether you’re reaching for almonds, walnuts, pistachios, or pecans, these nutrient-dense foods can support better health when enjoyed as part of a balanced eating plan.

If you want assistance with your diabetes management, connect with a registered dietitian at no cost to you! Get expert, one-on-one support tailored to your lifestyle and health goals. Whether you’re newly diagnosed or looking to fine-tune your eating habits, a dietitian can help you build a sustainable, diabetes-friendly plan that works for you.

Nuts & Diabetes FAQ: Frequently Asked Questions

Can Eating Nuts Be Dangerous?

Yes, it can be dangerous to eat some nuts. For example, Brazil nuts can be commonly found in bags of mixed nuts. However, just one Brazil nut has more than your total daily selenium requirement. Eating too many Brazil nuts can be dangerous for this reason, as consuming too much selenium can lead to selenium toxicity. Symptoms of selenium toxicity include things like nausea, vomiting, diarrhea, and hair loss.

How Many Nuts Should I Eat Per Day?

Moderation is key. Aim for about one ounce (around a small handful, or about 30 grams) per day. This portion supports metabolic benefits without excessive calorie intake. While nuts have a lot of essential nutrients, they are also calorie-dense, which can lead to weight gain if consumed in high quantities.

Can Nuts Help Reduce Diabetes Risk?

The most up-to-date meta-analyses of prospective cohort studies do not support a strong or statistically significant inverse association between total nut consumption and incident type 2 diabetes after adjustment for confounders such as body mass index. While some studies have found modest associations, these are often attenuated and lose significance after accounting for BMI and other factors. No clear dose-response relationship has been established for nut intake and diabetes risk.

However, higher nut consumption (typically 28 g/day or a handful daily) is consistently associated with significant health benefits. Large cohort studies and meta-analyses show relative risk reductions of 19-25% for cardiovascular disease and 19-22% for all-cause mortality. The PREDIMED trial and other studies have demonstrated cardiovascular benefits of nut consumption as part of a Mediterranean diet.

The American Diabetes Association recommends nuts as part of healthy dietary patterns for diabetes prevention and cardiometabolic risk reduction, recognizing their role in overall health rather than specific diabetes prevention. While nuts may not dramatically reduce diabetes risk, their proven benefits for heart health and mortality make them a valuable component of a healthy diet.