Almonds and blood sugar: What every diabetic should know before eating

Almonds can help keep blood sugar steady. They may stop sharp jumps in sugar and insulin after eating, said dietitian Peggy O’Shea-Kochenbach in a report to Healthline. Almonds are also considered a kind of a superfood , loaded with vitamin E, protein, fiber, calcium, and other key nutrients.

Just 2 ounces of almonds—which is about 45 of these brown dry fruit—showed the dip in level of fasting glucose, as per a 2011 study. Another study in 2010 says, Almonds may improve insulin sensitivity in people with prediabetes.

Almonds for diabetes and magnesium

Known to be flush with magnesium—which curbs the risk of type 2 diabetes—almonds boost the nutrient in the body, which as per reports, is found deficient in people who already are suffering from diabetes.


People with high sugar running through their blood vessels often become magnesium deficient over time as it passes their body through urine, as per a report by Healthline, which attributed the findings to a 2012 study.

Almonds for heart health

Almonds can be beneficial for heart health protection – Almonds lower heart disease risk, which is critical since diabetics are more vulnerable to heart problems, according to the report by World Heart Federation.

Almonds are high in monounsaturated fat, the same heart-healthy fat found in olive oil (O’Shea-Kochenbach). One ounce has nearly 9 grams of it. Despite being high in calories, nuts don’t appear to cause weight gain if eaten in moderation. They also help you feel full.

The best portion is about 1 ounce, or 23 almonds. This gives 164 calories, 6 grams of protein, and 3.5 grams of fiber. Experts suggest keeping almonds in small containers or single packs to avoid overeating, Healthline reported.

Almond products are everywhere, however you can buy almond milk, almond butter, and flavored almonds. But read labels carefully. Watch for hidden sugar, sodium, or chocolate coatings.

How to eat almonds

Breakfast ideas – Add almonds to cereal, oatmeal, or smoothies. Almond butter also works well on toast.

Snack tips – Eat them plain, mix into trail mix, or pair with fruit for a healthy midday boost.

Lunch & dinner options – Spread almond butter on apple slices or whole-grain toast. Sprinkle almonds on salads, stir-fry, cooked veggies, rice, or grains.

Dessert with almonds – Use almond meal in baking, or add chopped almonds to frozen yogurt for crunch

This article is for academic purposes, please consult your doctor for proper guidance.

FAQs

Q1. Can almonds help control blood sugar for diabetics?
Yes, almonds may reduce spikes in blood sugar and insulin after meals.

Q2. How many almonds should a diabetic eat daily?
About 1 ounce (23 almonds) per day is a healthy portion to enjoy benefits without extra calories.