1. Walnuts
Walnuts are rich in antioxidants, omega-3 and polyunsaturated fats. These are all ingredients that have been proven to improve cell insulin sensitivity, supporting effective blood sugar control. In addition, walnuts also possess high levels of omega-6. The combination of omega-3 and omega-6 helps enhance anti-inflammatory effects, prevent the formation of plaques that cause atherosclerosis, thereby reducing the risk of cardiovascular diseases. In particular, walnuts have a low glycemic index, if eaten 3-5 grains/day as a snack, it will not cause sudden blood sugar spikes.
2. Almonds
Almonds are not only rich in fiber but also provide protein, unsaturated fats and magnesium, which are good for cardiovascular health and blood sugar control. Eating almonds before or during meals can help slow down the process of starch digestion and limit post-eating blood sugar spikes. Diabetic patients who eat almonds will feel full longer, reduce cravings for snacks, so it is easier to control their weight. People with diabetes should use roasted almonds without salt or raw almonds to ensure effectiveness.
3. Cashews
Cashews provide healthy fats, protein, zinc, magnesium,... helping to improve the sugar metabolism in the body. People with diabetes should only eat pure cashews, not soaked in sugar, not roasted with salt and limit about 10-15 seeds each time.
4. Chia seeds
Chia seeds contain a very high amount of fiber. In particular, if chia seeds are soaked in water, they will expand into gel form, which can slow down the absorption of sugar and starch after eating. This is why chia seeds are considered one of the good seeds for people with diabetes.
In addition, chia seeds are also good for the digestive system, reduce cholesterol and improve satiety. People with diabetes can add chia seeds to drinking water, unsweetened nut milk or mix with salad, unsweetened yogurt and use as a side dish during the day.
5. Flax seeds
The composition of flaxseed contains soluble fiber, lignan and omega-3. These substances not only improve blood sugar but also reduce the risk of insulin resistance for diabetic patients.
Adding flaxseed to the diet can help reduce blood sugar on an empty stomach in people with type 2 diabetes. Therefore, flaxseed is a suitable choice when mentioning nuts that are good for people with diabetes. However, patients should grind flaxseed before use to help the body absorb nutrients best.
6. Macadamia nuts
Macadamia nuts have a monounsaturated fat component that is good for the cardiovascular system and does not cause blood sugar to spike suddenly after eating. When eaten just enough, macadamia helps diabetics maintain a feeling of fullness for a long time and limit cravings, helping to control weight effectively.
