Can People with Diabetes Eat Walnuts?

Walnuts and Blood Sugar Control

Walnuts are well-known for their health benefits, including reducing the risk of heart disease, stroke, and supporting digestive health. For people with diabetes, walnuts may help control blood glucose levels and lower the risk of complications.
Research suggests that consuming walnuts can reduce fasting insulin levels and help prevent hyperglycemia.

Walnuts are rich in monounsaturated and polyunsaturated fats, which support heart health by lowering LDL (“bad”) cholesterol and raising HDL (“good”) cholesterol. They also promote satiety, curb cravings, and assist with weight management—an important factor in preventing obesity-related complications. Additionally, walnuts provide alpha-lipoic acid (ALA), which helps reduce inflammation, a process closely linked to diabetes and other chronic conditions.

Other Nuts Beneficial for Diabetes

Studies show that people with type 2 diabetes who eat at least five servings of nuts weekly may reduce their risk of heart disease by up to 20%. Tree nuts in particular offer significant benefits compared to ground nuts.

Some excellent options include:

• Almonds: Support glucose control, heart health, and provide magnesium, fiber, and antioxidants.
• Pistachios: Contain fiber, healthy fats, and protein, making them a satisfying snack that helps lower LDL cholesterol and stabilize blood sugar.
• Peanuts: A diabetes-friendly option with fiber and protein. Peanut butter (unsalted, low-sodium) can reduce post-meal glucose spikes and improve cardiovascular health.

How People with Diabetes Should Eat Walnuts

While walnuts are beneficial, moderation is key. They are calorie-dense and excessive consumption may cause weight gain, counteracting their health benefits.

For the best outcomes:

• Choose unsalted or lightly processed walnuts to avoid excess sodium.
• Prefer raw or minimally processed nuts without added flavorings.
• Incorporate walnuts as part of a balanced diet rather than eating them in large quantities.

Key Takeaways

• Walnuts support blood sugar control, reduce inflammation, and improve cardiovascular health.
• Other nuts such as almonds, pistachios, and peanuts also provide benefits for people with diabetes.
• Consume nuts in moderation and choose unsalted, minimally processed varieties for optimal health.

At Everwell Magazine, we recommend incorporating nuts wisely into the diet as part of a holistic approach to diabetes care.