What Nuts are Bad for Diabetes? Here are the Safe ones

Nuts are usually good for people with diabetes, except the salted. Make sure that you avoid salted pistachios as they can lead to hypertension. Otherwise, every nut is highly beneficial to your body.

You should always prefer eating fruit salads but make sure that you eat whole fruit instead of eating any fruit juice. Add some nuts in the salad to increase the nutritional benefit of the salad.

4 Best Diets

Nuts will help you in weight loss and keep you healthy. They are rich in fibers and protein. Almonds and walnuts tend to have more Vitamin E due to which there are more health benefits to the human body.

Note – nuts keep you away from heart diseases.

Nuts have a very low glycemic index, so they are considered safe for people with diabetes. They have a meager amount of dietary carbohydrates because of which nuts can do wonders.

They affected the blood sugar levels of your body and improved them. If you consider eating nuts regularly, then they can do wonders on your health and hence improve your blood sugar level.

Nuts that are coated with salt or sugar are generally a threat to diabetic people because the sodium in the salted nuts will increase the body’s blood pressure.

Sugar present on the nuts will increase the body’s blood sugar level, so both are considered bad for health.

According to the research, eating nuts can be very beneficial for diabetics, so they are highly recommended by the doctors to improve your health.

Make sure that you check your blood sugar level regularly and exercise well. Raw, roasted, unsalted, and mixed nuts are very healthy for controlling the blood sugar levels.

Note – nuts provide much beneficial fat and protein to the patients.

There are varieties of nuts that help in controlling the blood sugar level, including peanuts. They are very beneficial for type 2 diabetes.

Peanuts help in:

  • Weight loss.
  • Reduce cardiovascular diseases.
  • Prevents diabetes.
  • Controls blood sugar levels.

Risk factors of eating Peanuts

Risk factors of eating Peanuts

Omega 6 fatty acids

As compared to others, peanuts contain more omega-six fatty acids due to this; there are total chances for increased inflammation. Due to the inflammation, the symptoms of diabetes increases along with the risk of obesity.

Peanuts can be helpful for your body, but there should be a proper balance for eating those. Ensure that your body receives the proper amount of omega-three fatty acids and omega-six fatty acids.

Certain allergies

Some people have severe allergies with the peanuts, so make sure that the people with peanut allergies try some other nuts.

Sugar and salt

coated nuts

If you have diabetes, you should take a step back and skip eating sugar and salt coated nuts. You can have peanut butter instead, but it also contains extra fat, sugar, and oil.

So it is highly recommended that you must eat natural peanut butter or just eat peanuts instead. Eating peanuts is a better option amongst all.

See also  10 Benefits of Palmyra Sprouts (Panam Kizhangu) for Diabetes


Peanuts should be eaten in moderation because they are high in calories. There are about 400 calories in a half cup of peanuts. You can eat peanuts in a moderate amount by decreasing more intake of high-calorie food.

Risk factors of all the nuts such as almonds, pistachios, and walnuts

Overeating of nuts can lead to weight gain as they are very high in calories. Make sure that you buy the nuts that are not processed. How the nuts are influenced is proportional to how healthy they are.


Strictly avoid the nuts that are salted because they can lead to high blood pressure. The nuts that are sugar-coated are also considered bad nuts because they cause a rise in the blood sugar levels.

In the market, there are many nuts available that are honey-roasted and chocolate-covered. Always keep in mind that these are the terrible nuts and avoid them as much as possible.

These nuts are incredibly high in carbs that will ultimately cause harm. Instead of these options, you can try a flavorful option that contains raw nuts or dry-roasted nuts that are considered healthy.

There are many types of tree nuts like almonds, cashews, etc. which are very high in nutrition and have many benefits for diabetes.

4 Best Diets

According to the research, you have a 17% low risk of getting cardiovascular disease after diabetes. They also help to lower the risk of diabetes when you are at the risk of getting affected.

Note – 5 servings of nuts in a week are beneficial in diabetes to improve health, improve blood sugar level, and lower the risk of cardiovascular disease.

The most common tree nuts that are beneficial for your health are brazil nuts, almonds, cashews, pecans, walnuts, pistachios, chestnuts, pine nuts, and macadamia nuts, etc.

Due to nuts, there is a lower risk of premature death, coronary heart disease, and cardiovascular disease.

Metabolic syndrome is a common effect of diabetes, which has many risk factors that lead to severe heart disease. There are many factors due to which the risk of heart disease increases.

These factors are:

  • High triglyceride levels.
  • Increased blood pressure
  • Fat around the waist
  • Low levels of good cholesterol
  • High blood sugar level

Tree nuts can metabolize dietary fat, inflammation, improvements in blood pressure, improvement in blood sugar levels, and improve blood vessels.

A handful of nuts a day can improve your health and provide some useful nutrients such as minerals, calcium, vitamins, unsaturated fats, etc., not all the nuts are appropriate for a person with diabetes.

Health benefits of Nuts

If you have diabetes, you need to have a diet control, and not all the nuts can be helpful to you due to the changes in blood sugar levels. Some nuts will control and improve your blood sugar level and give you other health benefits.

These nuts are:

  • Walnuts


Walnuts are rich in calories. They help me diabetes by reducing the cravings for food in the body and give you the feeling of fullness. They are accommodating as they do not have any impact on body weight.

It reduces the fasting in insulin level rise as well as has a significant impact on weight loss. Raw walnuts with the skin intact are highly recommended for fast results.

See also  Can Stress Cause Diabetes ?

Fact – research says that the women who ate walnuts had a lower risk of type 2 diabetes.

Fiver, good fats and proteins are responsible for the feeling of fullness in the stomach. Walnuts also help in reducing inflammation as it also contains alpha-lipoic acid.

  • Peanuts


25-30 peanuts are highly recommended by many doctors to consume every day. They are a good source of protein and fiber. It has a high impact on the blood sugar level and has a healthy control over it.

The research says that the person with the risk of diabetes should regularly consume peanuts to prevent the risk of diabetes in the first place. Peanuts also promote weight loss and hence prevent the risk of heart disease.

  • Pistachios


Pistachios help in giving you the feeling of stomach fullness. They are rich in good fats and protein.

According to the research, pistachios play a significant role in controlling the body’s blood sugar levels. It is highly recommended for every diabetic patient to avoid salted pistachios and eat them raw.

  • Almonds


Oxidative stress is one of the main reasons for heart disease and diabetes. In a diabetic person, almonds are the nuts that manage the glucose level in the body. The almonds also fulfill magnesium requirements.

Note – eating almonds regularly promotes normal blood pressure, blood glucose level, neural function, healthy bones, and strong muscles.

It is highly suggested that almonds should be soaked overnight and consumed in the morning after milk consumption. Avoid salted almonds. The fiber in almonds helps in proper digestion, keeps you full, and keeps your blood sugar level in control.

Fact – one research on metabolism says that after the carbohydrate-rich meal, almonds help lower the rise in blood sugar level.

  • Cashews


Cashews have very less fat as compared to the other nuts due to which the risk of heart disease is reduced. Consuming it regularly will help you in controlling the blood sugar levels.

Make sure that you consume the raw or roasted cashews. Avoid the salted or sugar coasted cashews as well as the cashews that are coated with chocolates.

Many researchers say that nuts are good for diabetes and good for cardiovascular diseases, cancer, and obesity.

There are almost 20-25% of the world population who is suffering from diabetes and metabolic syndrome. Metabolic syndrome is considered as the precursor of diabetes.

Not one type of food item is going to cure your disease magically, so it is highly recommended by many professionals to eat a variety of healthy food items. Avoiding unhealthy food is strictly suggested.

Keep a track record of your blood sugar level and check the glycemic index of every food item before buying or eating. Along with the diet that contains many healthy fruits and vegetables, adding nuts will be a great option.

These will help you give your body some extra nourishment and probably help reduce some of your daily medications. Reducing or stopping medication in diabetes in quite hard, but a proper and strict diet will help you.

See also  Is Poha Healthy for Diabetics? Is it better than Rice?

Fact – people with diabetes die due to heart disease.

People with diabetes have a higher chance of heart disease and have 2-3 times greater chances of dying with heart disease. So consuming food items that keep your heart healthy is a crucial thing.

The nuts that are given above are beneficial to keep your body healthy and keep your heart extremely healthy. Keeping your heart healthy needs nutrition, which you should eat.

Add the food items in your diet that will keep your heart healthy like nuts, fruits like avocados, kiwi, etc. vegetables like kale, spinach, etc. help keep your heart healthy.

Nuts are good sources of monounsaturated and polyunsaturated fats, fibers, phytonutrients, vegetable proteins, minerals like magnesium, potassium, and vitamin B.

These nutrients help your heart to be healthy and control blood pressure and blood sugar levels.

Do not forget that keeping your heart is more important in diabetes because heart diseases are the number one killer in this case. Nuts usually have a low glycemic index, so you are free to choose any nut to eat.

They are also low in carbohydrates but high in unsaturated fats. After a meal, it is tough to control the blood sugar level, but adding nuts in the diet will help you.

Nuts help to reduce the spike of blood sugar levels in the body after every carbohydrate-rich meal. The process will require 1-2 hours, but nuts are very good at this.

Do not limit nuts to add in the snacks. You can also add them in your vegetable or fruit salads, lunch as well as dinner. Even if you are thinking of eating pasta, keep a vegetable or fruit salad with it that included a handful of nuts to keep the blood sugar level in control.

Eating nuts is a profitable deal when it comes to your health. You can also have them while traveling or walking or during meals, but make sure you regularly eat nuts. They are flavorful, so there are no taste factors to avoid them.

But still, you don’t like them; then you can make a powder and have them in the morning along with the glass of milk or add in the salads. Nowadays, people are adding nuts in fruit salads and vegetable salad also.

Remember that you have to avoid salt, sugar-coated nuts, and the chocolate covered, and honey roasted nuts to avoid the risk of increased blood sugar level and blood pressure.


  1. https://pubmed.ncbi.nlm.nih.gov/24898241/
  2. https://pubmed.ncbi.nlm.nih.gov/28657613/
  3. https://pubmed.ncbi.nlm.nih.gov/26746178/
  4. https://pubmed.ncbi.nlm.nih.gov/30229314/
  5. https://pubmed.ncbi.nlm.nih.gov/24910231/
  6. https://pubmed.ncbi.nlm.nih.gov/28630614/
  7. https://pubmed.ncbi.nlm.nih.gov/28630614/
  8. https://pubmed.ncbi.nlm.nih.gov/24573661/
  9. https://pubmed.ncbi.nlm.nih.gov/29898883/
  10. https://pubmed.ncbi.nlm.nih.gov/30215930/
  11. https://pubmed.ncbi.nlm.nih.gov/26561616/
  12. https://pubmed.ncbi.nlm.nih.gov/31329220/
Dr Sharon Baisil MD

Leave a Comment