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Diabetes is a disease that takes away the joy of eating, but there are alternative foods that can actually help manage it — especially nuts for diabetes control. People have to give up many things, even their favourite foods. It is not an easy journey for those dealing with this chronic condition. But it is a journey of eating a balanced and healthy diet, and what could be more friendly than consuming nuts, which are not only diabetes-friendly but also a healthy and delicious option for diabetics.
In this blog, we will explore 10 best nuts, such as almonds, cashews, macadamia nuts, pecans, walnuts, and more, that help control diabetes. But before discussing these, let us first understand what diabetes is, where Pakistan stands in terms of diabetes globally and how nuts manage it, why nuts are important to consume, and then move on to the 10 important nuts to eat daily — along with their health benefits, recommended consumption, precautions, and where to buy healthy nuts.
In our body, insulin is a hormone responsible for regulating blood sugar levels. When the body becomes incapable of producing insulin, it leads to the accumulation of glucose in the blood instead of passing into the cells. That’s how a person becomes prone to diabetes, which affects the human body and causes various health issues. If not treated properly, it can pose a serious health issue.
Globally, people from adulthood to old age are facing the serious threat of diabetes, which can be fatal and lead to death. According to The News International, Pakistan has a 31.4% proven diabetic population and is the fastest-growing nation when it comes to diabetes prevalence, and most particularly, the older population is affected by diabetes. If this trend continues, it will become a huge danger to the health sector of the country and also lead to instability in the country’s economy.
Hence it is essential to look for practical and organic ways to manage diabetes. The best option is having nuts in a regular diet. They are considered to be one of the healthiest superfoods for controlling blood sugar levels. Their nutritional properties make them an important part of a diabetes-friendly diet, which provides nutrition and balanced health.
Almonds are considered highly nutritious nuts for managing diabetes. They are packed with essential protein, fiber, and vitamins, which help manage blood sugar levels. The best thing about almonds is that they are low in carbohydrates, which do not highly impact glucose levels. Studies also reveal that an important nutrient, like magnesium, is present in almonds, which assists in insulin sensitivity, which is a necessary factor for diabetes control.
Therefore, including almonds in your diet helps you stay healthy and fit. You can add them to salads or eat them as a snack.
Walnuts are not only simple nuts but a powerhouse of nutrition, and diabetic patients can consume them without stressing over their blood sugar level. They are an excellent option for controlling diabetes.
Many medical studies have shown that walnuts are rich in omega-3 fatty acids, which support blood sugar levels as well as heart health. They are known to be fighting agents to prevent oxidative stress and inflammation, which are beneficial for diabetics. These properties can be helpful for people with diabetes, because they are more prone to heart disease.
Therefore, it is best to include walnuts in your diet. You can add it to smoothies and salads, or as a snack that supports overall health.
Pistachios are not only delicious in taste but also an excellent option to consume for controlling diabetes. Many nutritional research studies reveal that due to the presence of healthy fats, dietary fiber, and antioxidants in pistachios, they stabilize blood glucose concentration.
The dietary fiber plays a crucial role in better digestion and makes you feel satisfied without the need for intake of high-carbohydrate foods. And it is common for diabetic patients to feel hungry. Therefore, a calculated amount of pistachios should be taken in a diet, which is the best alternative to high sugar and carb foods.
Brazil nuts are another type of nutritious nut that is best for controlling diabetes. Apart from their rich taste, they are loaded with antioxidants, especially selenium, which are considered to improve insulin sensitivity and effectively manage type 2 diabetes.
They have a creamy and buttery taste, which can be added to smoothies for healthy consumption. So, make your intake more flavourful even if you have diabetes.
Pecan nuts are nutritious because they contain antioxidants, vitamins, healthy fats, and fiber, which are helpful in stabilizing blood glucose levels in diabetics. They have the ability to combat oxidative stress, which are unstable molecules affecting cells and tissues.
With regards to flavour, they have a rich buttery flavour which can be added to salads and savoury meals, so that even if you have diabetes, you can enjoy tasty and health-conscious consumption.
Another important nut that helps control diabetes is hazelnuts. Diabetics have major concerns for their heart health, and hazelnuts have properties to improve it because they possess monounsaturated fats that effectively deal with heart health.
Apart from monounsaturated fats, they are blessed with essential minerals and vitamins that actively support bodily functions, such as aiding in digestion and controlling blood sugar. They are an excellent option, with such health benefits, to consume as a snack or incorporate into dishes to make the daily diet extra healthy.
For managing diabetes, pine nuts are best consumed. They are densely packed with powerful nutrients, dietary fiber, protein, and magnesium. Together, they support various functions of the body, not only managing blood sugar concentration in the body but also helping in cognitive health, blood clots, and maintaining cholesterol levels, because diabetes patients often face various other health problems besides blood sugar.
Therefore, it is recommended to eat pine nuts in moderate amounts so that you can get the health benefits out of them.
Cashews are healthy nuts that control diabetes. They are loaded with nutrition that the body requires for better functioning, especially in insulin sensitivity, which is a major consideration in diabetes. As per many scientific studies, due to the presence of magnesium, fiber, and antioxidants, they play pivotal roles in heart health, brain health, gut, and bone health, so that not only diabetes can be maintained, but also overall health.
To enhance your taste buds, incorporate cashews in salads and savoury dishes so that you can enjoy it without stressing over high diabetes.
Macadamia nuts are known to be beneficial for diabetes management. They contain low carbohydrates, so that diabetes patients can eat them as snacks. Additionally, due to the presence of magnesium, vitamins, and fiber, they provide many health benefits such as improving digestive health, supporting weight management, and lowering bad cholesterol levels in the body. These creamy and buttery-flavoured nuts can be blended in smoothies, salads, or enjoyed as nutritious snacks. So, switch to the healthy as well as flavourful options without concern for high blood glucose.
Peanuts are diabetic-friendly nuts that can be consumed without fear of getting high blood sugar. Peanuts are rich in fiber, magnesium, antioxidants, vitamin E, and B6, which many research studies have shown help improve overall health, such as digestion, strengthening bones, lowering the risk of diabetes, and reducing inflammation in the body. You can make your healthy diet more flavourful by adding peanuts to your dishes or eating them as a healthy snack.
For people with diabetes, many health experts and nutritionists generally recommend 1 ounce, which is approximately 28g of nuts except Brazil nuts, because it is high in selenium, which can boost insulin sensitivity, so this should be consumed 5-10g daily. You can eat them as a single type of nut, whatever your preference is, whether you like cashews, almonds, pine nuts, pistachios, hazelnuts, or any other kind. Alternatively, if you want mixed nuts, you can have them in the same serving size of 28 grams.
Here you can see the listed types of nuts with their daily intake and approximate quantity:
| Nut Type | Recommended Daily Intake | Approx. Quantity |
|---|---|---|
| Almonds | 20–23 kernels | ~28g |
| Cashews | 15–18 nuts | ~28g |
| Brazil Nuts | 1–2 nuts | ~5–10g |
| Hazelnuts | 18–20 nuts | ~28g |
| Macadamia Nuts | 10–12 nuts | ~28g |
| Pecan Nuts | 15–19 halves | ~28g |
| Pistachios | 45–50 kernels | ~28g |
| Pine Nuts | 2 tablespoons | ~28g |
| Walnuts | 14 halves | ~28g |
| Peanuts | 28–30 peanuts | ~28g |
It is necessary to eat nuts such as almonds, cashews, pistachios, and more in balance. Otherwise, eating an excessive amount may lead to health issues. Here, you can look into the main precautions that diabetics need to take while eating nuts:
Nuts are calorie-dense, and overeating these nuts may lead to weight gain and an imbalance in blood glucose concentration. Therefore, it is recommended by many nutritionists that 1 ounce per day of these nuts is enough for the daily requirement.
People often have allergy issues to nuts such as peanuts, walnuts, or cashews. So, it’s important for diabetics that if they are experiencing allergic issues, they should consult their diabetologist before including nuts in their diet.
Individuals with diabetes, if dealing with kidney problems, must incorporate nuts in their diet with medical advice, because there are nuts such as cashews, pistachios, and almonds that are known to be high in potassium and phosphorus. If taken in excessive amounts, they may worsen kidney conditions. So, intake should be in a balanced way.
After knowing about the top 10 nuts that diabetics need to incorporate in their daily diet with research-based results, you might be wondering where to buy fresh and organic nuts in Pakistan to maintain your blood sugar level. Check out BombayDryFruits.com — a reliable dry fruits store in Pakistan, where quality is the top-most priority and organic taste is guaranteed. So control your blood sugar naturally by adding our healthy nuts to your diet.
Here is a list of nuts available for online purchase from Bombay Dry Fruits, offering a range of wholesome benefits for diabetics.
Shop Nuts for Diabetes Now from Bombay Dry Fruits!
To sum it up, now you know how important these nuts are in managing diabetes. Which simply does not mean you have to give up the comfort of eating. By opting for healthy and thoughtful food options, you can still enjoy flavourful and power-packed consumption that helps you achieve your balanced blood glucose level. As mentioned in this blog, nuts such as almonds, walnuts, Brazil nuts, hazelnuts, cashews, pistachios, and more are scientifically proven allies in controlling diabetes effectively. Abundant in fiber, vitamins, and essential minerals, they are not only responsible for regulating glucose absorption but also improving insulin sensitivity and overall health.
The important aspect is the controlled portion — eating a handful of nuts in the daily diet makes a big difference in managing diabetes, while enhancing your taste buds with their rich and organic flavour. Also, make sure to observe how your body responds to nuts, especially if you are dealing with any medical condition. You can have them in your breakfast, salads, or in other ways to stay healthy and active.
