Type-2 diabetes is one of the most globally challenging and prevalent metabolic disorders affecting an estimated 1 in 10 adults (10.5% of adults worldwide). Within the past 2 years, type 2 diabetes prevalence has risen by 16%, indicating an alarming growth rate.
Further, 10.6% of adults worldwide have impaired glucose tolerance, placing them at high risk for developing type 2 diabetes.
Nuts offer various health benefits, and incorporating them into dietary patterns is recommended for managing diabetes, although specific nut-related guidelines are limited.
Current diabetes guidelines recommend dietary patterns, such as Mediterranean and vegetarian patterns, which encourage the consumption of nuts.
Nuts, represented by (almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, walnuts and peanuts) are nutrient-dense foods with complex matrices providing unsaturated fatty acids, plant-protein, non-sodium minerals, phenolic and other bioactive compounds and dry nuts have low glycemic index means they don’t spike the blood sugar levels rapidly.
Including dry nuts in your diet can be an easy and healthy method to satisfy cravings and get necessary nutrients.
How Many Nuts Should I Eat Per Serving?
To reap their potential benefits, consume dry nuts in moderation. The recommended daily intake of nuts is generally about 42 grams (1.5 ounces), based on health guidelines and studies. You can have 6 or 7 servings a week. However, specific amounts can vary depending on dietary needs and health goals.
In this article, we’ll look at the list of dry fruits for diabetics and how to include them in your diet.
List of Dry Fruits for Diabetics
Dry fruits are a a good source of protein, fiber and healthy fats, which are very essential nutrients for diabetics. Below are dry fruits for diabetics to eat.
1. Almonds
Almonds can be considered as one of the best dry nuts for diabetics because of its high nutritional content and low glycemic index (GI).
Almonds have a low GI, meaning they won’t cause a quick spike in blood sugar after consumption.
Almonds are rich in fiber, healthy fats, vitamin E, magnesium, and protein, which help regulate blood sugar levels and improve heart health.
A study conducted on healthy individuals and people with type-2 diabetes, showed that consumption of 28 g of almonds with a test meal (bagel, juice, and butter) significantly reduced postprandial glycemia in participants with diabetes but not in participants without diabetes when compared to the test meal without almonds.
In a 3-month trial, 45 people with type-2 diabetes were randomized to either an almond-based, low-carbohydrate diet group or a low-fat diet group. After 3 months, individuals with almond-based, low-carbohydrate diet had significant reduction in their blood glucose levels.
What’s more, enjoy a small almonds raw, soaked or roasted, which can control your blood sugar levels effectively.
2. Walnuts
Walnuts are packed with omega-3 fatty acids, which offer a myriad of benefits for diabetics, particularly in promoting heart health.
Omega-3s are known for reducing inflammation and improving blood vessel function, which is crucial for people with diabetes who have an increased risk of cardiovascular disease.
Additionally, walnuts are high in fiber and healthy fats, both of which help to slow the absorption of sugar into the bloodstream, keeping blood sugar levels stable.
In a cohort study of American adults free of diabetes, it was found that the consumption of 2 or more servings (1 serving = 28 g) of walnuts per week had a 24% lower risk of developing type-2 diabetes than those that never or almost never consumed walnuts.
Eating walnuts regularly in moderate amounts can support both blood sugar control and heart health.
3. Pistachios
Pistachios are a great choice for controlling blood sugar levels because they are high in fiber and low in carbohydrates.
In addition, these nuts include unsaturated fats and antioxidants, both of which can improve heart health.
In a study conducted on healthy individuals showed that consumption of pistachios alone significantly reduced glycemic responses compared to pistachios added with white bread at different doses (28 g, 56 g, 84 g).
In another study of people with type-2 diabetes and healthy young men, it was found that consuming pistachios had a positive effect on blood sugar control in both groups.
Including pistachios in a diabetes-friendly diet can help improve both blood sugar levels and heart health.
4. Cashews
For people with diabetes, cashews are a tasty and healthy option. Cashews are high in carbohydrates compared to other nuts, they are still nutritious if consumed in moderation.
They are high in protein, good fats, and important minerals like zinc and magnesium.
In an 8-week study, 40 women followed an energy-restricted diet including 15 g of Brazil nuts and 30 g of cashew nuts daily. Both groups showed no significant differences in glycemic status markers.
While cashews do have a bit more natural sugars compared to some other nuts, their fiber and healthy fat content help in balancing blood sugar.
Including a small serving of cashews as a snack can help diabetics maintain a well-rounded diet without compromising their blood sugar management.
5. Pecans
Pecans are known for their rich buttery flavor and are incredibly beneficial for people with diabetes.
They are low in carbohydrates and packed with fiber, which helps in maintaining steady blood sugar levels.
A study found that adding 30 grams of pecans to a healthy diet for 12 weeks did not significantly impact blood sugar levels, indicating pecans were not effective for blood sugar control in this context.
However, these nutrient-rich nuts, will keep you healthy in other ways. You can ejoy pecans raw, roasted, or in salads, oatmeal, or baked goods.
6. Hazelnuts
Hazelnuts are high in fiber, antioxidants, monounsaturated fats and low in carbs.
Hazelnuts have a low glycemic index, which helps to balance blood sugar and increase feelings of fullness.
A study in Spain found that a Mediterranean diet with 30 g/day of walnuts, almonds, and hazelnuts helped prevent type 2 diabetes.
However, the overall PREDIMED trial showed only a small, non-significant reduction in diabetes risk, and it couldn’t separate the specific benefits of the diet from the nuts.
7. Macadamia Nuts
Macadamia nuts are a great option for those with diabetes since they are low in carbohydrates and high in healthy fats.
In addition, these nuts are good in fiber, antioxidants and minerals including manganese and magnesium.
A meta-analysis spanning 3 weeks on individuals with type 2 diabetes found that incorporating a median dose of 56 g/day of tree nuts (almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios and walnuts) improved glycemic control compared to a nut-free diet.
Macadamia nuts can be eaten as a snack or used in cereals,baked dishes and salads.
8. Brazil Nuts
Rich in selenium, which is linked to insulin sensitivity and may help diabetics better regulate their blood sugar, Brazil nuts are a wonderful supply of this mineral.
In addition, these nuts offer vital nutrients, healthy fats, and protein.
Brazil nuts have been shown to lower fasting glucose (immediate glucose levels) in healthy subjects.
In a study of non-diabetics, six-week supplementation with 200 mcg of selenium yeast reduced glycated hemoglobin (long-term glucose control) but did not affect fasting glucose; higher selenium levels increased insulin resistance.
More research is needed on selenium, especially with diabetics to find its efficacy and optimal dose on people with type-2 diabetes.
Eat Brazil nuts as a snack or add them to your favorite recipes to boost the nutrients and flavor.
9. Peanuts
Peanuts, although technically a legume, are often grouped with nuts and are a popular choice for diabetics.
Peanuts have a low glycemic index (GI), which means they have a minimal impact on blood sugar levels.
Peanuts are rich in protein, fiber, and healthy fats, all of which contribute to better control over diabetes.
Peanuts have been studied for their potential benefits in managing blood sugar levels, and the results are generally positive.
An acute trial conducted on men with obesity found that consuming shakes with high-oleic peanuts, or peanut butter resulted in better control of blood sugar levels post-meal by improving insulin response.
Peanuts can be a good addition to diabetic-friendly diet due to their low glycemic index, high fiber and protein content, and healthy fats.
Eat them raw, roasted, boiled or sprinkle them over salads for a healthy and satisfying meal.
Including Dry Fruits into a Diabetic-Friendly Diet
While dried fruits can be a nutritious complement to a diabetic-friendly diet, it’s important to take them in moderation and as part of a balanced meal plan. Here are some suggestions for including dry fruits for diabetics in their diet:
- Portion Control: Stick to small servings to avoid excessive sugar intake. A handful of nuts or a few dates can be sufficient.
- Combine with Protein: Pair dry fruits with a protein source, like yogurt or cheese, to balance blood sugar levels.
- Avoid Added Sugars: Choose dry fruits without added sugars or preservatives.
- Monitor Blood Sugar Levels: Keep track of how your body responds to different dry fruits and adjust your intake accordingly.
Important Note:
Some nuts like almonds contain enzyme inhibitors that hinder nutrient digestion and absorption. Soaking them in water for at least 8 hours before eating resolves this issue, making them easier to digest and absorb.
You can also dry roast them for a few minutes on medium flame to make them easily digestible.
Conclusion
Including the above list of dry fruits for diabetics in your diabetic diet can help manage your blood sugar levels and supply vital nutrients.
Almonds, walnuts, pistachios and other diabetes-friendly alternatives let you enjoy tasty and nourishing snacks while supporting general health and wellbeing.
Always remember to eat dry fruits in moderation and speak with a healthcare professional or dietitian for your needs and preferences.
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