Which nuts should diabetics avoid
What are the best nuts for diabetes?
Nuts are a good source of nutrition, and they provide a range of health benefits. However, some nuts are better than others for people with diabetes.
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Lifestyle has a significant impact on type 2 diabetes, with diet playing a major role.
Nuts are one of several foods that the American Diabetes Association lists as beneficial for people with the condition.
In this article, we describe why nuts can be of use to people with diabetes and look into five of the best nuts to incorporate into a healthful diet.
Nuts contain high levels of beneficial fats.
The unsaturated fats in nuts perform a range of important functions, such as supporting cell growth and protecting organs,
Also, nuts are rich in protein, an essential nutrient, and they contain a range of
However, not all nuts benefit people with diabetes. For example, it is important to avoid salted nuts because the salt may increase the
The following are the best nuts for people with diabetes:
Almonds have a range of benefits for individuals with this condition.
A study from 2011 found that incorporating almonds into the diets of participants with type 2 diabetes for 12 weeks positively affected blood sugar and reduced the risk of heart disease.
A more recent
Almonds reduce the bodys levels of low-density lipoprotein (LDL) cholesterol, which can block arteries. They increase the amount of high-density lipoprotein (HDL) cholesterol, which helps remove LDL cholesterol from the arteries. This is part of the reason why almonds reduce the risk of heart disease.
Walnuts are
The researchers assigned 112 participants at risk of diabetes either a low-calorie diet or a diet rich in walnuts for 6 months.
They found that the walnut-enriched diet was able to improve the ratio of HDL to LDL cholesterol without negatively affecting body composition.
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They found that people who had eaten walnuts in the past 24 hours were half as likely to have diabetes, compared with people who had eaten no nuts in this period.
Cashews can help
In a 2018 study, researchers gave 300 participants with type 2 diabetes either a cashew-enriched diet or a typical diabetes diet.
Those on the cashew-enriched diet had lower blood pressure and higher levels of HDL cholesterol after 12 weeks. The cashews also had no negative impact on blood glucose levels or weight.
Pistachios are relatively
As part of a
They found that the ratio of HDL to LDL cholesterol was significantly better in the pistachio group, in comparison with the regular diet group. Those on the pistachio diet also had lower triglyceride levels, which indicate better heart health.
Peanuts are a good source of
One study from 2013 looked at the effect of peanuts on the diets of females with obesity who were at risk of developing type 2 diabetes.
The researchers found that adding peanuts to cereal helped control blood sugar levels and appetite in participants. This can help with weight loss, which has a significant impact on diabetes risk.
As a diverse type of food, nuts can be easy to incorporate into a healthful diet. They can provide a good source of protein and beneficial fats for people with diabetes.
To avoid excess calorie intake, consider a serving size to be a small handful or one-fourth of a cup.
Nuts can make a simple snack. Most are safe to eat raw, and they are available in many grocery stores. People with diabetes should avoid salted varieties.
Discover more resources for living with type 2 diabetes by downloading the app T2D Healthline. The app is free and provides access to expert content on type 2 diabetes, as well as peer support through one-on-one conversations and live group discussions. Download the app for iPhone or Android.
The Best Nuts for Diabetes: Walnuts, Almonds, and More
Nuts: A Good Choice for Diabetes and Your Heart
The healthy fat in nuts protects your ticker, saysMelissa Joy Dobbins, RDN, CDCES, founder and CEO of Sound Bites in Chicago. Thats important because people with type 2 diabetes are twice as likely to die of heart disease than those without it, according to the American Heart Association.
Heart-healthy monounsaturated and polyunsaturated fats found in nuts can lower yourLDL, or bad cholesterol, Mussatto says. At the same time, nuts also raise levels of good, or HDL, cholesterol, she says. This cholesterol acts sort of like a sanitation worker, removing cholesterol from the tissues for disposal, which prevents plaque buildup in the arteries.
Whats more, nuts helpregulate blood sugar, which makes them a better option to reach for than, say, pretzels, when afternoon hunger strikes, Mussatto says. Many kinds of nuts have this effect including almonds and pistachios.
RELATED: 10 Foods High in Antioxidants
Why Portion Control Is Key When Eating Nuts
Though these results may seem like enough to secure superfood status for nuts when you have diabetes, theres one other thing to be aware of: Nuts are high in calories. While they are not typically associated with weight gain, as one studynoted, experts suggest measuring out 1-ounce (oz) portion sizes instead of digging into an open bag. If you overeat them, there is still a risk of weight gain.
Keep in mind that how nuts are prepared can influence how healthy they are. Avoid nuts that are coated in salt Dobbins notes that sodium is bad for your blood pressure and sugar. More bad news if you love the sweet-and-savory combo: Chocolate-covered peanuts and honey-roasted cashews are high in carbs and not the best choice when you have diabetes, Dobbins says. Instead, try dry-roasted or raw nuts, which are flavorful but still healthy.
As for the best nut to choose when you have diabetes, here are four options, roughly ranked in order of healthiness:
1. Walnuts
Serving size: about 14 shelled halves
According to a small, randomized controlledstudy, walnuts may help promote feelings of fullness, preventing unhealthy food cravings and potentially aiding weight loss. Another study of women drew a link between eating walnuts and a lower risk of type 2 diabetes. The fiber, the protein, and the good fats help manage hunger and blood sugars, Dobbins says.
Walnuts are also a rich source of alpha-lipoic acid (ALA) and may help reduce inflammation, Mussatto says, making walnuts her absolute favorite nut to recommend.Inflammationis tied to diabetes, as well as other conditions, likeAlzheimers disease and heart disease.
RELATED: A Comprehensive Guide to an Anti-Inflammatory Diet
2. Almonds
Serving size: about 23 nuts
Almonds help control glucose levels, reduce the risk of cardiovascular disease, and may decrease body fat mass, according to a randomized control study. Dobbins notes they are also a good source of fiber. Fiber helps keep you full, keeps your blood sugars more stable, and is good for your digestion, she adds.
One more reason almonds are superstars for people with diabetes: A 1-oz or about 3-tablespoon (tbsp) serving offers 80 milligrams (mg) of magnesium, making it a good source, as the National Institutes of Health (NIH) notes. Thats helpful, Mussatto says, because many people with diabetes are deficient in this mineral. Upping your magnesium intake can help promote healthy bones, normal blood pressure, blood glucose control, and good muscle and nerve function, according to the NIH.
RELATED: Your Guide to Magnesium: How Much Do You Need, and Where Can You Find It?
3. Pistachios
Serving size: about 45 nuts
Pistachios trio of fiber, protein, and good fats help keep you fuller longer, making them a smarter bet than carbohydrate-heavy snacks, Dobbins says.
A review of research found that pistachios have antidiabetic properties, improve cardiovascular health, reduce inflammation, help control appetite, and reduce oxidative stress.
Enjoy them as a standalone snack, or build them into your meals. Dobbins suggests subbing them in for croutons on a salad or using crushed pistachios instead of breadcrumbs on baked chicken or fish.
RELATED: The Best Snacks for People With Diabetes
4. Peanuts
Serving size: about 28 peanuts
Peanuts are an extremely satiating, diabetes-friendly snack, thanks to their high fiber and protein content. Not only do they have a low glycemic load (a measure of how quickly a food tends to raise blood sugar), but they may help regulate blood sugar, according to one study. It found that adding 2 tbsp of peanut butter to a meal helped to prevent postmeal blood sugar spikes (though its worth noting that this study involved only 16 participants and did not use a control group).
Peanuts may also be a boon to heart health, as one study found that nut consumption (including peanuts) was linked with a lower risk of developing heart disease. The British diabetes association Diabetes.co.uk points out that peanut consumption can effectively reduce LDL cholesterol.
Try adding a spoonful of low-sodium peanut butter to your morning oatmeal or smoothie, or toss a handful of peanuts into your next salad or stir fry.
RELATED: Heart-Healthy Foods to Include in Your Diabetes Diet
What are the worst fruits for someone with diabetes?
People with diabetes should always include fruit in a balanced diet, and there is no restriction on which fruits a person should eat.
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Many fruits are high in sugar but are also an important source of vitamins, minerals, and fiber. This nutritional content makes fruits a healthier option than candy and high sugar baked goods.
For example, essential vitamins, minerals, and antioxidants in many fruits can help promote optimal health, while fiber supports blood sugar control and diabetes management.
Eating fruits and vegetables may put a person at lower risk of developing heart disease and cancer.
This article will explore which fruits a person with diabetes should eat and avoid and how they relate to diabetes.
People should not exclude fruit from their diet. In fact, one
However, it is important to be aware of the full-picture nutritional content of fruits and plan diets accordingly.
Fruits high in sugar
Not all fruits are created equal, and some have a significantly higher sugar content than others. High sugar fruits include:
These fruits are still safe for a person with diabetes to eat, and there is no need to exclude them from the diet. However, it is important to be aware of their sugar content and plan accordingly.
It can be beneficial for people with diabetes to stick to a single serving of fruit at a time and pair fruit with a source of protein or fat.
For example, pairing berries with Greek yogurt or apple with almond butter or another nut butter can aid blood sugar management.
Fruits high in carbohydrates
Carbohydrates are an important macronutrient and are essential to overall health. However, carbohydrate intake has a significant impact on blood sugar levels.
Fruits are rich sources of essential vitamins, minerals, and fiber and should be present in every diet. However, people wishing to limit their carbohydrate intake should pay attention to their fruit portion sizes to ensure they do not exceed their carbohydrate goals.
If a person is following a low carb diet, they should identify which carbohydrates they eat that are low in nutrients or unhealthy in other ways and cut those out first.
While these fruits are high in carbohydrate content, they are also rich in vitamins, minerals, and other nutrients. Prioritizing fruits as a carbohydrate source can help form an integral part of a diabetes-friendly diet.
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Unlike eating fresh fruit, which contains fiber, fruit juice is a concentrated source of sugar that can quickly raise a persons blood sugar.
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Learn more about carb counting with diabetes.
People can also include dried fruit in their diet, as long as it is not dried with added sugar.
For example, pairing dried fruits with nuts can also help in blood sugar management. Nuts are rich in fats, fiber, and protein. These three nutrients slow digestion and can help prevent blood sugar spikes.
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Due to the removal of water in the drying process, dried fruits have a much higher sugar concentration by comparative volume with fresh fruits, meaning the suitable portion size is much smaller.
The American Diabetes Association (ADA) confirms that eating dried fruit in moderation can be a good option for people with diabetes.
Popular dried fruits that may have high sugar content include:
The ADA suggests that people watch out for certain phrases on product labels. For example, they should opt for products with labels that say:
One way of replacing processed fruit in the diet is to freeze fresh fruits, such as banana slices. According to Diabetes UK, a person can mash this frozen fruit after a couple of hours to make healthy ice cream.
A person with diabetes should aim to eat at least 5 servings of fruits and vegetables every day.
According to Diabetes UK, the following amounts of fruit constitute one portion:
Fruits are an essential part of a nutritious diet. They are high in fiber, nutrients, minerals, and antioxidants that promote overall health and support disease prevention.
People with diabetes can eat any and all fruits, provided they do so in moderation, including:
Fruit plays an important part in a persons diet. Though fruits have a large amount of sugar, fresh fruit does not contain added sugars, which can significantly affect a persons blood sugar.
Fruits also have a high amount of fiber, which slows the absorption of sugar into the bloodstream.
Several studies have shown that consuming whole fruits can help lower the risk of developing diabetes.
Therefore, a person should look to cut other carbs from their diet and leave fruit as part of their normal dietary routine.
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