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The #1 Nut for Better Blood Sugar, According to Dietitians
Need some help balancing blood sugar levels? Snack on more of these nuts, which are full of healthy fat.
Foods that contain fiber, protein and healthy fat are known to be a nutrient trifecta that can slow down the rise in blood sugar that occurs after you eat. Nuts happen to have all three. “Nuts are big nutrition in small packages,” says Annette Snyder, M.S., RDN, a registered dietitian with Top Nutrition Coaching.
Managing blood sugar is beneficial for everyone since doing so helps maintain more stable energy levels throughout the day. Snyder notes that one scientific review found that including nuts in your eating pattern may help with steady blood sugar.1 “Nuts are identified as a beneficial piece of the blood sugar puzzle with type 2 diabetes. One particular study in the review included findings of lower fasting blood sugar in those with the highest intake of nuts,” she explains. Additional findings included lower rates of insulin resistance and insulin levels, as well as lower hemoglobin A1C (average blood sugar over a 3-month period) with nut consumption.
But which nut is best? Well, the best nut for you is the one you like and want to eat regularly. If you’re open to suggestions, our dietitians have some great insight. Their number one pick? Pecans. Read on to learn why—plus other blood sugar-friendly nuts to munch on.
“When I consider the nutrition facts of a few different nuts, I would put pecans as least likely to raise blood sugar levels,” says Lenora Vatamaniuck, RD, a registered dietitian based in Saskatchewan, Canada. “Pecans have what I would consider a lower protein and carbohydrate content and higher fat content than several other common nuts,” she explains. Here’s more about what makes them a good pick.
In addition to pecans, our dietitians recommended several other nuts for their impressive nutrient profiles. If you’re looking for quality whole foods that won’t spike your blood sugar, here are a few more nuts to try:
Nuts are whole foods that have many health benefits, but they are especially helpful for people with metabolic diseases like insulin resistance or type 2 diabetes. Even if you’re not actively monitoring your glucose levels, eating high-fat nuts like pecans during the day can be beneficial in helping keep your blood sugar stable. One word of caution: Nuts, including pecans, are a calorie-dense food. If your goal is weight loss, choose a serving size that fits your eating plan.