Khaberni - Nuts are considered one of the best foods that can be included in the diet for diabetics or those looking to maintain stable blood sugar levels. They are rich in healthy fats, fiber, and protein, which help slow down glucose absorption and improve insulin sensitivity. However, not all nuts are equal in terms of benefits.
Regarding this, the Verywell health information site reviews the top five types of nuts that help naturally regulate blood sugar, according to experts and recent studies.
1 - Almonds.. Best for balancing sugar and cholesterol
Almonds contain a high amount of fiber, which makes them effective in slowing down sugar absorption in the bloodstream.
Julia Zumpano, a dietitian at Cleveland Clinic explains that almonds increase levels of good cholesterol and reduce bad cholesterol, benefiting both the heart and diabetics. Almonds are also rich in magnesium, phosphorus, copper, and are a good source of plant protein, making them an ideal snack between meals.
2 - Pecans.. Improving insulin sensitivity
Pecans have a low glycemic index, meaning they do not cause a sudden rise in blood sugar.
Research shows that regular consumption may help improve insulin secretion and its effectiveness, especially in people at risk of heart disease.
Zumpano says: "Pecans contain polyphenols and manganese and vitamin E, which are antioxidant elements that reduce inflammation and improve vascular health.”
3 - Walnuts.. Supporting the heart and regulating glucose
Walnuts are an excellent source of alpha-linolenic acid, a type of plant-based omega-3 that reduces inflammation.
Studies indicate that this acid helps regulate blood sugar and improve insulin resistance, as well as reduce the risk of heart disease.
Zumpano explains that regular consumption of walnuts helps raise good cholesterol and lower bad cholesterol, making them an ideal food for heart and brain health.
4 - Macadamia nuts.. Low in carbohydrates and rich in healthy fats
Macadamia nuts are very low in carbohydrates and sugars.
Scientific reviews have shown that replacing high glycemic index carbohydrates with a small amount of macadamia nuts can help improve blood sugar balance. Additionally, they are rich in monounsaturated fats that support heart health and reduce inflammation.
5 - Brazil nuts.. Rich in selenium and beneficial for insulin
Brazil nuts contain selenium, a powerful antioxidant that may help reduce insulin levels, increase the body’s sensitivity to it, and improve blood sugar control in people with type 2 diabetes. Brazil nuts also benefit the heart and blood vessels due to their content of good fats and rare minerals.
◄ Why are nuts considered a healthy option?
In addition to their role in controlling blood sugar, nuts are a nutritional treasure with multiple benefits:
• They help feel full and reduce the desire for sweets.
• They reduce chronic inflammation associated with insulin resistance.
• They help maintain heart and vascular health.
And they can be easily added to salads, baked goods, yogurt, or breakfast meals to get a dose of benefits without overdoing calories.
