The best nuts for diabetics are those rich in fiber, protein, and healthy fats, like almonds, walnuts, pistachios, pecans, and cashews, as they help manage blood sugar, improve heart health, and keep you full. Key benefits include improved glucose control, better cholesterol levels, and reduced cardiovascular risk, with low-carb options like walnuts and almonds being top choices, but remember to pick unsalted, raw, or dry-roasted varieties to avoid added sugar and sodium.
Keep in mind that how nuts are prepared affects their nutritional value. Avoid nuts that are coated in sugar or salt, which can negatively affect your blood pressure, Dobbins says. Chocolate-covered peanuts, in particular, are high in carbs and not the best option when you have diabetes, Dobbins says.
Zumpano recommends the following:
Other studies suggest combining berries with or following starch-heavy meals can also lower blood sugar. Go nuts. That's right—go ahead and snack on almonds, cashews or even pistachios.
Nuts naturally contain a small amount of sugar. Whilst not regarded as an inherently 'sugary food', nuts naturally contain some sugar (around 2-6g/100g, depending on the nut type) in the form of sucrose. Pistachios contain the most sugar (5.9g/100g) and Brazil nuts the least (2.1g/100g).
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Nuts contain fat. Even though most of it is healthy fat, the calories can still add up. That's why you should eat nuts in moderation. Adults should aim to eat about 4 to 6 servings of unsalted nuts a week as part of a healthy diet.
We look at these foods below.
In fact, a Harvard study found that people with type 2 diabetes who ate at least five, one-ounce servings of nuts a week were less likely to develop heart disease or die from it. Nuts contain protein, Omega-3 fatty acids, fiber, vitamin E, plant sterols, and L-arginine.
That's why dried fruits like pineapple, figs, mangoes, cherries, and sweetened cranberries are considered bad for diabetes.
Here are five foods that can make a difference.
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Examples of the worst foods for diabetics include:
Diabetics can freely enjoy non-starchy vegetables (leafy greens, broccoli, cucumbers), lean proteins (fish, chicken, beans, tofu), healthy fats (avocado, nuts, olive oil), some fruits in moderation (berries, apples), whole grains (oats, quinoa in measured portions), and low-fat dairy, focusing on nutrient-dense, high-fiber options to manage blood sugar. Foods to limit are sugary drinks, refined carbs, and processed items high in unhealthy fats and salt.
Nuts and cholesterol
Avoiding high cholesterol levels is essential for people with diabetes, because exposure to high blood glucose levels increases the risk of the arteries narrowing. Almonds, peanuts, and pistachios all reduce “bad” cholesterol very effectively.
Gosha-jinki-gan (GJK), consisting of 10 herbs, has been widely used for a regimen of diabetic complications, including neuropathy, in Japan.
Beef, pork, veal and lamb
If you decide to have these, choose the leanest options, which are: Select or Choice grades of beef trimmed of fat including: chuck, rib, rump roast, round, sirloin, cubed, flank, porterhouse, T-bone steak or tenderloin. Lamb: chop, leg or roast. Veal: loin chop or roast.
Foods with little impact
There's no single "least healthy" nut, as all are nutritious in moderation, but macadamia nuts and pecans are highest in calories, fat, and saturated fat, while lowest in protein, making them less ideal for calorie-counters. Conversely, peanuts can be problematic due to aflatoxin risks, and Brazil nuts offer too much selenium in large doses. The unhealthiest choice depends on your health goals, but generally, raw, unsalted, and unroasted versions of any nut are best, eaten in controlled portions.
The 20-minute rule for eating is a mindful eating strategy suggesting it takes your brain about 20 minutes to receive signals from your stomach that you're full, so eating slowly (aiming for 20+ minutes per meal) helps prevent overeating by giving your body time to recognize satiety, often involving chewing thoroughly and pausing between bites to align consumption with natural fullness cues. It also means waiting 20 minutes before reaching for seconds to truly gauge your hunger.
Almonds are rich in oxalates, which can contribute to kidney stones. People prone to this condition should limit or avoid them.
What kinds of cheeses should diabetics avoid? Unless you really love them, processed cheese like American cheese and those that are low fat are best to consider off-limits. Processed cheese often has a variety of additives that can impact the carbohydrate, fat, protein and sodium content in unpredictable ways.
Fatty fish—such as salmon, mackerel, and albacore tuna—are rich in omega-3 fatty acids. These healthy fats help prevent clogging of the arteries. The American Diabetes Association recommends eating fish twice a week. Choose baked or grilled fish, not fried.