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. That’s 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.”
What’s 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.
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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, there’s one other thing to be aware of: Nuts are high in calories. While they are not typically associated with weight gain, as one study noted, 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, likeAlzheimer’s disease and heart disease.
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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. That’s 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.
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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.
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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 it’s 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.
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