The healthy fat in nuts protects your ticker, says Melissa Joy Dobbins, RDN, CDE, a spokesperson for the American Association of Diabetes Educators. Enjoy them as a standalone snack or build them into your meals. Nuts can be a good snack for people with type 2 diabetes because they may help prevent heart disease, keep blood sugar controlled, and … Though these results may seem like enough to secure superfood status for nuts, there's one other thing to be aware of: Nuts are high in calories. Many kinds of nuts have this effect: Almonds have been shown to slow down the blood sugar response when eaten with carbohydrate-rich foods, according to a small study published in the journal Metabolism that focused on healthy people without the disease. Nuts can be a good snack for people with type 2 diabetes because they may help prevent heart disease, keep blood sugar controlled, and even aid weight loss. You can rather eat something like a bagel instead of a donut. The Ultimate Guide to Health and Happiness, High-Dose Biotin Fails MS Trial, Dashing Hopes, Over Half of American Adults With Advanced MS Experience Mistreatment by Caregiver, Survey Shows, Tippi Coronavirus: Tips for Living With COVID-19. "The fiber, the protein, and the good fats help manage hunger and blood sugars," Dobbins says. "At the same time, nuts also raise levels of ‘good,' or HDL, cholesterol," she says. Avoid nuts that are coated in salt — Dobbins notes that sodium is bad for your blood pressure — and sugar. However, if you still have cravings for sweet like a donut, you can make donut part of a healthful diabetic meal. People with diabetes have to eat different foods from the rest of the family. Dobbins suggests subbing them in for croutons on a salad, or using crushed pistachios instead of breadcrumbs on baked chicken or fish. Even peanut butter has a lot going for it: According to a small study published in June 2013 in the British Journal of Nutrition, obese women with type 2 diabetes who added peanut butter to their breakfast had better glucose concentrations and appetite control for up to 8 to 12 hours. Donuts can cause sudden sharp spikes in blood sugar levels. The Best Nuts for Diabetes: Walnuts, Almonds, and More. Try dry-roasted or raw nuts instead, which are flavorful but still healthy. © 1996-2020 Everyday Health, Inc. If you truly want to raise awareness about diabetes, … Inflammation is tied to diabetes, as well as other conditions, like Alzheimer's disease and heart disease. Previous research identified a link between the sleep disorder and type 2 diabetes, but the new study suggests there is a causal relationship. Lack of health insurance and a fear of side effects are two of the potential barriers. Amy Campbell, MS, RD, LDN, CDE, nutritionist at Joslin Diabetes Center and co-author of 16 Myths of a "Diabetic Diet," debunks some common food myths for people with diabetes. "Pistachios' trio of fiber, protein, and good fats help keep you fuller longer, making them a smarter bet than carbohydrate-heavy snacks," Dobbins says. Dobbins notes they also have more fiber than other nuts — 3.5 grams, to be exact — making them a good source of fiber. One more reason almonds are superstars for people with diabetes: One serving offers 20 percent of your daily magnesium recommendation. Almonds help control glucose levels and reduce the risk of cardiovascular disease for people with type 2 diabetes, according to a study published in April 2011 in the journal Metabolism. meta-analysis published in September 2014 in the journal, study published in July 2017 in the journal Diabetes, Obesity & Metabolism, study published in April 2011 in the journal, study published in August 2014 in The Review of Diabetic Studies, Loneliness May Be a Risk Factor for Type 2 Diabetes, Study Finds, Insomnia Is an Independent Risk Factor for Type 2 Diabetes, Study Says, Why Black Americans May Be Less Likely to Start Newer Type 2 Diabetes Drugs, How Exercise Helps Prevent and Manage Type 2 Diabetes, Moderate Drinking May Raise High Blood Pressure Risk in People With Type 2 Diabetes, The Possible Benefits of Metformin for Type 2 Diabetes and Other Health Conditions. Consider that a good reason to add a spoonful to your morning oatmeal or smoothie. "Fiber helps keep you full, keeps your blood sugars more stable, and is good for your digestion," Dobbins adds. The donuts & diabetes myth is not untrue just for T1. For those people already diagnosed with diabetes, regularly eating tree nuts can also improve blood sugar management, according to a meta-analysis published in September 2014 in the journal PLoS One. A study published in March 2011 in the European Journal of Clinical Nutrition found similar results for pistachios when eaten by healthy volunteers. Walnuts are also a rich source of alpha-lipoic acid (ALA) and may help reduce inflammation, Mussatto says, making walnuts her absolute favorite nut to recommend. That's important because people with type 2 diabetes are 2 to 4 times more likely to die of heart disease than those without it, according to the American Heart Association. This is one of the biggest misnomers — donuts and bacon do not cause diabetes. Another study published in April 2013 in The Journal of Nutrition found women who ate walnuts had a lower risk of type 2 diabetes. You can counter the effect of sugar by taking good exercise. There are a few studies that have found improved blood sugar in people with diabetes who eat pistachios as a snack, including a randomized controlled crossover study published in August 2014 in The Review of Diabetic Studies. As for which nut to choose, here are four of the best for people with diabetes, roughly ranked in order of healthiness: According to a small randomized controlled study published in July 2017 in the journal Diabetes, Obesity & Metabolism, walnuts may help promote feelings of fullness, preventing unhealthy food cravings and potentially aiding weight loss. Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. Heart-healthy monounsaturated and polyunsaturated fats found in nuts can lower your LDL, or "bad" cholesterol, Mussatto says. This is not to say, of course, that these are healthy choices for anyone. Diabetes is a life-threatening disease. 1. When munching on nuts, practice portion control, because consuming too much healthy fat can still lead to weight gain. In fact bacon (we prefer the turkey kind) is a “free” food, as it has no carbohydrates, and is often a better option for my son than a slice of bread. When you're looking for a satisfying diabetes-friendly snack, it's hard to beat nuts. What's more, nuts help regulate blood sugar, which makes them a better option to reach for than, say, pretzels, when afternoon hunger strikes, Mussatto says.