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 plaque that causes atherosclerosis, thereby reducing the risk of cardiovascular diseases.
In particular, walnuts have a low glycemic index, if you eat 3-5 walnuts/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 that are good for cardiovascular health and blood sugar control.
Eating almonds before or during meals can help slow down the process of starch digestion, limit post-eating blood sugar spikes. Diabetic patients eating almonds will feel full longer, reduce cravings for snacks, so it is easier to control weight.
People with diabetes should use unsalted roasted almonds 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 cashew nuts, not soaked in sugar, not roasted with salt and limit to about 10-15 nuts 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 hunger blood sugar 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 flax seeds before use to help the body absorb nutrients best.
6. Sunflower seeds
Sunflower seeds contain good fats, plant protein and vitamin E. These nutrients help protect cells from the harmful effects of free radicals and support cardiovascular health.
For people with diabetes, if used in moderation, sunflower seeds can help stabilize blood sugar. However, patients should not eat roasted sunflowers with salt or seasoned to avoid affecting the treatment process.
7. Pumpkin seeds
Pumpkin seeds contain zinc, magnesium and antioxidants. These are important nutrients that help support pancreatic function and insulin production.
Supplementing with pumpkin seeds in a reasonable amount can help improve blood sugar and reduce the risk of diabetes complications.
8. 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.
How should people with diabetes use nuts?
Although nuts that are good for people with diabetes bring many benefits, if eaten incorrectly, they can still affect blood sugar and weight. Therefore, when using these nuts, patients need to pay attention to:
A reasonable diet should only maintain 20-30g of seeds, divide this amount of seeds into smaller portions to eat during the day instead of eating them all at once so as not to worry about gaining weight or causing blood sugar disorders.
You should eat nuts for snacks in the middle of the morning, afternoon, or accompany them in main meals with green vegetables and protein to stabilize blood sugar, avoid eating late at night to easily store excess energy.
Prioritize whole seeds to ensure natural nutrients and not increase sodium or sugar in your diet. You should not eat salt-roasted, sugar-soaked, honey-soaked or oil-fried seeds.
Combine nuts with green vegetables, unsweetened yogurt, whole grains or lean protein-rich dishes to balance nutrition, slow down sugar absorption and create a feeling of fullness.
Monitor blood sugar after each meal to proactively adjust the appropriate amount of food.
