People diagnosed with diabetes mellitus need to follow a diet, carefully monitor their daily diet and exclude foods from it that can lead to increased blood glucose, for example, with a high content of sugars, high-calorie ones. The question of whether it is possible to eat nuts for diabetes of the first and second type is considered in the material.
Can nuts for diabetes
Diabetes is among the most common diseases in the world. Specialists of the International Diabetes Federation calculated that as of 2015 this disease has covered 8.8% of the world's adult population, which is about 415 million people. In 85–90% of cases, type 2 diabetes is diagnosed. It is estimated that by 2023 the incidence rate will increase by 10%.
Diabetics are forced to eat on special recommendations. There are lists of foods that are strictly forbidden to eat and which you can eat with caution. Nuts are not included in these lists. Moreover, it is believed that this product is useful for diabetics. Some species can lead to improved control of blood glucose, a decrease in the amount of adipose tissue, removal of inflammation, a decrease in the risk of developing heart and vascular diseases, and insulin resistance.
When conducting studies on patients with the second type of diabetes, it was revealed that if 56 g of nuts are eaten every day, two positive changes can be achieved in the glycated hemoglobin and the fasting blood glucose.
What nuts can diabetics
There are many types of nuts. They have various chemical compounds. They are able to have different effects on the human body. Therefore, not all of the fruits of nut crops are equally beneficial for diabetics. Therefore, it is worth considering the benefits and harms of the most popular species.
Did you know? For people, peanuts are not only nutritional. The substances it contains are used to make artificial wool, glue, soap and dynamite.
Although peanuts are a bean crop, not a nut, it is customary to classify it as a nut. It has a low glycemic index - 15 units, It contains a small amount of sugars and a sufficient level of fiber. Therefore, this species does not provoke an increase in blood glucose.
In 100 g of peanuts - 552 kcal. The same amount holds 26 g of protein, 45 g of fat, 9.9 g of carbohydrates. The product is saturated with B, C, E, H, K, PP vitamins, minerals, essential and non-essential amino acids, sterols, fatty acids.
- The rich chemical composition allows peanuts to exert such positive effects on the body of diabetics:
- leads to normal levels of cholesterol;
- makes the walls of blood vessels stronger;
- accelerates metabolism;
- normalizes pressure;
- calms the nervous system;
- reduces blood sugar;
- normalizes hormonal levels;
- improves blood coagulation.
Peanuts can be eaten fresh and toasted, added to salads, casseroles, dessert dishes. Diabetics should not eat salted product, peanut butter and butter.
Almonds for diabetes
Almonds are also considered nuts valuable to diabetics. It contains 609 kcal / 100 g, 18.6 g of protein, 53.7 g of fat, 13 g of carbohydrates. A large amount of vitamins is present in the fruits. B1 (in 100 g - 16.7% of the daily needs for a person), B2 (36%), B4 (10%), B6 (15%), E (164%), N (34%), PP (31 %), potassium (30%), calcium (27%), silicon (166%), magnesium (58%), sulfur (18%), phosphorus (59%), iron (23%), cobalt (123%) , manganese (96%), molybdenum (42%), monounsaturated acids (218%), polyunsaturated acids (100%).
- With regular and moderate eating of almonds, one can observe such positive changes in the body:
- prevention of rapid jumps in blood sugar;
- saturating the body and reducing the consumption of other foods containing carbohydrates;
- increased sensitivity to insulin;
- preventing the development of cardiovascular diseases and reducing the risk of stroke;
- stabilization of body weight;
- improved metabolism;
- blood pressure stabilization;
- cleansing the body of toxins.
Diabetics are better off eating raw or toasted almonds. You are allowed to drink almond milk.
Pine nuts for diabetes
Pine nuts are considered one of the most beneficial for humans. Its calorie content is 673 kcal / 100 g. The same amount of product contains 13.7 g of protein, 68.4 g of fat and 9.4 g of carbohydrates.
It has almost all vitamins, with the exception of B12 and N. The product is valuable due to the content of minerals such as potassium, calcium, phosphorus, magnesium, iron, manganese, copper, zinc, as well as amino acids. A total of 50 grams of nuts contains a person’s daily omega-6 requirement. This fruit has 15 units of glycemic index.
- Diabetics need to eat pine nuts to improve their health, namely:
- bring cholesterol to optimal;
- normalize blood pressure;
- strengthen immunity;
- improve the condition of connective tissues;
- prevent the formation of blood clots;
- activate metabolism;
- improve blood circulation.
100 g of this type of nut contains 89% fat, 8% protein and 3% carbohydrates. Of all fats, only 25% are saturated, the rest are beneficial unsaturated. Brazil nut contains a lot of fiber, various vitamins and minerals. Using 100 g of these fruits, you can fill the daily need for magnesium and phosphorus. Almost 2 times the daily norm exceeds the copper content, 3.5 times - selenium.
If you eat Brazil nuts regularly, you can improve blood quality, prevent the deposition of cholesterol on the vessels, give elasticity to their walls, and lower blood sugar. It is recommended to eat for the prevention of dangerous diseases such as atherosclerosis, breast and prostate cancer, thrombosis, heart disease and blood vessels. Also, this product helps to increase the body's defenses, level of vitality and strength.
Diabetics are advised to eat Brazil nuts in a variety of dishes and desserts. It can also be mixed with other nuts and dried fruits, while controlling that their number and total calorie content do not exceed the permissible ones.
Popular walnuts are also ranked as valuable foods for diabetics, as they can lower and maintain stable blood sugar levels. They contain carbohydrates, which are slowly and smoothly broken down in the intestines and do not provoke sudden surges in glucose. The glycemic index is 15 units.
In the kernels - 656 kcal / 100 g. They have all the vitamins, except B12, in large quantities, mineral elements such as potassium, calcium, silicon, magnesium, phosphorus, iron, cobalt, manganese, copper, fluorine, and zinc are present.
Did you know? During the competition for speed breaking the walnut shell with his hands, which took place in China, a citizen of this state, Li Weijun, set a record by breaking 302 fruits in 55 seconds.
It is noted that eating walnuts for three months leads to normal insulin levels and to an improvement in the overall well-being of a diabetic.Nutritionists recommend eating the product raw, because after heating it loses most of the unsaturated fats. The use of unripe kernels is allowed.
It is recommended to introduce diabetics and hazelnuts into the diet. It is able to replenish the body with a number of vitamins, macro- and microelements. So, the fruits have vitamins A, B1, B2, E, PP, beta-carotene, potassium, calcium, magnesium, sodium, phosphorus, digestible carbohydrates and saturated fatty acids. A feature and advantage of this product is its high iron content - 100 g contains a double daily rate for the body.
In addition to the fact that these fruits nourish the body with vitamin and mineral elements, they are able to lower cholesterol, improve mood, the state of blood vessels, and accelerate metabolism.The product is allowed to eat raw and fried. It is better to plan his meal in the morning.
Important! People who strictly control their weight should not worry about the high calorie content of nuts and the presence of a large amount of fat in them. Since most fatty acids are unsaturated, they are well processed by the body and do not lead to an increase in body weight.
How many nuts can I eat with diabetes
In order for the product to provide only beneficial effects, it must be consumed in the recommended amounts. Benefits can be achieved by replacing carbohydrates with a serving of nuts. Exceeding the daily norm threatens the appearance of negative reactions from the body.
How many diabetics can eat different types of nuts per day, can be found in the table:
|Kind of nuts||Maximum allowable amount per day|
|Peanut||60 g (fits in half a glass 70 g)|
|Almond||30 g (1/4 cup)|
|Cedar||10-15 g (1 tbsp., 30-40 pcs.)|
|Brazilian||30 g (about 5 cores)|
|Gretsky||50–70 g (about 7–10 cores)|
|Forest||50 g (approximately 25 pcs.)|
Possible harm and contraindications
Not all diabetics can eat nuts. If a person has some other diseases, then when eating a product, he must take this into account.
Important! Before you include any type of nut in your diet, people with a diagnosis of diabetes should get approval from their doctor.
The list of contraindications to the use of various types of nuts, as well as a description of the harm in case of exceeding the recommended norm are given in the table:
|Kind of nuts||Possible harm||Contraindications|
Thus, diabetics can and even need to eat nuts. They are best replaced with carbohydrates. In addition to the types considered, you can also use cashews, hazelnuts. In order for the product to benefit, you should adhere to the permitted dosage and consider the presence of contraindications.