Can diabetics eat walnuts? (2024)

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Walnuts are known for their various health benefits, such as preventing heart disease and stroke and improving digestion. So can diabetics eat walnuts? In fact, people with diabetes who eat walnuts can control blood sugar well as well as prevent dangerous complications that may occur.

1. Can diabetics eat walnuts?

A new study has concluded that eating walnuts can significantly reduce the risk of type 2 diabetes. Accordingly, people with diabetes who eat walnuts can reduce fasting insulin levels, effectively preventing hyperglycemia.
Besides, the amount of heart-healthy monounsaturated and polyunsaturated fats in walnuts helps to reduce the level of bad cholesterol LDL, and at the same time increases the level of good cholesterol HDL, thereby preventing the accumulation of plaque in the arteries.
Moreover, walnuts can promote a feeling of fullness, prevent appetite and effectively support weight loss, avoiding the development of obesity - one of the most important and leading factors that cause cancer. and diabetes.
Walnuts contain alpha-lipoic acid (ALA), which helps reduce inflammation effectively. Inflammation is a condition that is strongly linked to the development of diabetes as well as other diseases such as heart disease and Alzheimer's disease.
MORE: Good nuts for people with diabetes

2. Some other nuts are good for people with diabetes

People with type 2 diabetes who ate five servings of nuts a week had a 20 percent lower risk of heart disease than those who ate less than one serving a month.
However, not all nuts have the same effect. Studies show that tree nuts seem to offer more heart health benefits as well as support diabetes treatment than nuts growing in the ground. Nuts grow on trees, including almonds, walnuts, cashews, pistachios, pecans, hazelnuts, and pine nuts.
In addition to walnuts, here are the best nuts for people with diabetes, including:
2.1.Almonds According to a new study, almonds help control glucose levels and reduce risk heart disease for patients with type 2 diabetes. Almonds are also a good source of fiber, which helps you feel full for longer, keeps blood sugar levels more stable and is good for the digestive system.
About 3 tablespoons of almonds (1 ounce serving) provide up to 80 mg of magnesium, which is useful for people with diabetes who are deficient in this mineral. Increasing magnesium intake also contributes to healthy bones, regulation of blood pressure levels, blood sugar control, and nerve and muscle function.

2.2.Pistachio Nuts Pistachios contain a lot of fiber, healthy fats and proteins, which keep you fuller for longer, and at the same time support the functions of the digestive system.
People with diabetes can choose pistachios as a snack, because the monounsaturated fat content of this nut has the effect of reducing the level of bad LDL cholesterol and effectively improving blood sugar.
In addition, you can also combine pistachios with some other dishes, such as salad, toast, grilled fish or grilled chicken.
SEE ALSO: Food and diet for patients with type 2 diabetes like?
2.3.Peanuts Peanuts are a very filling, diabetes-friendly snack thanks to their high fiber and protein content. Not only do they have a low glycemic index (GI), but they also help regulate blood sugar levels.
Research has shown that adding two tablespoons of peanut butter to your meal will help you prevent a spike in blood sugar after eating. In addition, this nut also offers some benefits for heart health in people with diabetes. Nutritionists recommend that people with diabetes eat peanuts regularly to reduce the risk of developing cardiovascular disease and prevent an increase in the level of bad LDL cholesterol in the body.
You can incorporate low-sodium peanut butter with smoothies, oatmeal, stir-fries or salads in your diet for optimal benefits.

3. How should people with diabetes eat walnuts?

Through the above information, you can completely answer the question: "Are walnuts good for diabetics?". Although the consumption of nuts is good for many aspects of the health of people with diabetes, it is still advisable to consume nuts in moderation, including walnuts.
Walnuts contain a lot of fat, mostly good fats, however it can cause weight gain if consumed in excess. This will backfire on any health benefits that walnuts have.
Furthermore, people with diabetes also need to choose salt-free or restricted-salt walnuts, as excess salt can increase the risk of cardiovascular disease and stroke. Ideally, you should eat walnuts raw, less processed and unsalted.

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Reference sources: everydayhealth.com, webmd.com