Are Nuts Good for Diabetes: Nuts and Seeds as a Tool for Blood Sugar Control

Published on: 06/25/2023

When it comes to managing diabetes, diet is key. While there are some foods to caution, there are also foods that can help support healthy blood sugar levels. One group of foods that has been shown to be particularly beneficial for people with diabetes is nuts and seeds.  There are so many good nuts for diabetics!

In this post, we’ll explore the power of nuts and seeds for diabetes management, including their nutritional benefits, how they impact blood sugar, and some tips for incorporating them into your diet.

Nutritional Benefits of Nuts and Seeds:

Nuts and seeds are packed with nutrients that are important for overall health and diabetes management. Here are some of the key nutrients found in nuts and seeds:

  1. Protein: Nuts and seeds are rich in protein, which can help regulate blood sugar levels and promote feelings of fullness.
  2. Healthy Fats: Nuts and seeds contain healthy fats, such as monounsaturated and polyunsaturated fats, which can help reduce inflammation and improve insulin sensitivity.
  3. Fiber: Nuts and seeds are also high in fiber, which can slow the absorption of glucose into the bloodstream and help regulate blood sugar levels. Not to mention, fiber helps keep bowel movements regular!

Are nuts good for those with diabetes?

Despite their high fat content, nuts and seeds have been shown to have a positive impact on blood sugar levels. This is because their fiber and protein content helps slow down the absorption of glucose into the bloodstream, reducing the risk of spikes in blood sugar levels. 

The fat content in nuts and seeds has also been shown to help protect the heart. This is because the fats in nuts and seeds are unsaturated and work to improve blood cholesterol levels.

Image depicting easy ways to add nuts and seeds to daily eating including salads, oats/yogurt, trail mix and nut butters.

Tips for Incorporating Nuts and Seeds into Your Diet

The trick with nuts and seeds is portion size! A serving is ¼ cup for most nuts and seeds, so using them as a source of crunch is a great option! Here are some tips for incorporating nuts and seeds into your diet:

  1. Snack on nuts: Keep a bag of mixed nuts on hand for a quick and easy snack.
  2. Sprinkle seeds on salads: Add pumpkin or sunflower seeds to your favorite salad for a nutrient boost.
  3. Use nut butter as a spread: Swap out traditional spreads like butter or cream cheese for nut butter on toast or crackers.
  4. Use nuts as a crunchy topping: Crush up nuts and sprinkle them on top of yogurt or oatmeal for added texture.

Choose unsalted or lightly salted nuts to avoid adding too much extra sodium! Lower sodium choices indicate good nuts for diabetics, and those with hypertension or high blood pressure.

Nuts and seeds are a delicious and nutritious addition to any diet, but they’re particularly beneficial for people with diabetes. Their high protein, healthy fat, and fiber content can help regulate blood sugar levels and support overall health. 

By incorporating nuts and seeds into your daily routine, you can help support healthy blood sugar levels and manage your diabetes with delicious and satisfying foods. 

Curious about how to add nuts or seeds to your diet to help keep blood sugars in check? Schedule a private coaching call today to learn how we can help!

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Hi, I’m Amanda, a renal dietitian here to help you feel more confident in your food choices!

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