When you’re looking for a satisfying diabetes-friendly snack, it’s hard to beat nuts. “Nuts are a super snack food for people with diabetes because they’re the total package — low in carbs and high in protein, fiber, and healthy fat — and they create a feeling of fullness,” says Cheryl Mussatto, RD, the founder of Eat Well to Be Well in Osage City, Kansas.
The healthy fat in nuts protects your ticker, says Melissa Joy Dobbins, RDN, CDCES, the founder and CEO of Sound Bites in Chicago. That’s important because people with type 2 diabetes are more likely to develop heart disease than those without it.
Heart-healthy monounsaturated and polyunsaturated fats found in nuts can lower your LDL (“bad”) cholesterol, Mussatto says. “At the same time, nuts also raise levels of ‘good,’ or HDL, cholesterol,” she says. “This cholesterol acts sort of like a sanitation worker, removing cholesterol from the tissues for disposal, which prevents plaque buildup in the arteries.” But you’ll still want to be mindful of portion sizes. While nuts do have many heart-healthy benefits, they’re still high in calories and fat. Experts typically suggest measuring out 1 ounce (oz) servings.
Everyday Health.
1. Walnuts
Serving size: About 14 shelled halves
Walnuts may promote feelings of fullness, potentially aiding weight loss. Walnuts may also contribute to a reduced risk of type 2 diabetes. “The fiber, the protein, and the good fats help manage hunger and blood sugars,” Dobbins says.
Walnuts are also a rich source of alpha-lipoic acid (ALA) and may help reduce inflammation, Mussatto says, making walnuts her favorite nut to recommend as a heart-healthy snack. Inflammation is tied to diabetes, as well as other conditions, like Alzheimer’s disease and heart disease.
2. Almonds
Serving size: About 23 nuts
Almonds can help you manage your blood sugar levels and reduce your risk of cardiovascular disease. Almonds may decrease body fat mass, too. They’re also a good source of fiber, with nearly 4 grams (g) in a 1 oz serving. “Fiber helps keep you full, keeps your blood sugars more stable, and is good for your digestion,” Dobbins says.
One more reason almonds are good for people with diabetes: A 1 oz serving offers almost 80 milligrams (mg) of magnesium, which is about 25 percent of the recommended dietary allowance for female adults and nearly 20 percent for male adults. Many people with diabetes are deficient in magnesium, Mussatto says.
Upping your magnesium intake can help promote healthy bones, normal blood pressure, blood sugar management, and good muscle and nerve function.
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3. Pistachios
Serving size: About 49 nuts
“Pistachios’ trio of fiber, protein, and good fats help keep you fuller longer, making them a smarter bet than carbohydrate-heavy snacks,” Dobbins says.
They also have antidiabetic properties, improve cardiovascular health, reduce inflammation, help control appetite, and reduce oxidative stress.
Enjoy them as a standalone snack, or build them into your meals. You can also substitute them in for croutons on a salad or use crushed pistachios instead of breadcrumbs on baked chicken or fish, Dobbins says.
4. Peanuts
Serving size: About 28 peanuts
Peanuts are an extremely satiating, diabetes-friendly snack, thanks to their high fiber and protein content. Not only do they have a low glycemic load, which is a measure of how quickly a food tends to raise blood sugar, but they may help regulate blood sugar, too. In fact, research found that a small amount of peanut butter added to a meal prevented postmeal blood sugar spikes.
Peanuts may also be a boon to heart health. Nut consumption, including peanuts, is linked with a lower risk of heart disease. And peanuts, in particular, can effectively reduce LDL cholesterol.
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.
Instead, toss a handful of dry-roasted or raw peanuts, which are flavorful and nutritious, into your next salad or stir-fry. Or add a spoonful of low-sodium peanut butter to your morning oatmeal or smoothie.
5. Hazelnuts
Serving size: About 21 nuts
“These tree nuts are great for heart health, with their rich source of heart-healthy fats (mostly mono- and polyunsaturated), which helps lower LDL cholesterol,” says Sharon Palmer, RDN, of Ojai, California, the author of The Plant-Powered Plan to Beat Diabetes. In fact, a 1 oz serving of hazelnuts, also called filberts, has 13 g of monounsaturated fats.
Palmer recommends including hazelnuts in savory dishes, mixed into veggie patties or loafs, roasted vegetable dishes, pastas, and on top of green salads.
6. Cashews
Serving size: About 19 nuts
In addition to being a source of heart-healthy fat, cashews pack a wealth of minerals, Palmer says. A 1 oz serving of cashews supplies 67 percent of your daily value (DV) for copper, 18 percent of your DV for magnesium, 15 percent of your DV for zinc, and 9 percent of your DV for iron. These minerals are all involved in blood sugar metabolism and regulation in the body.
Cashews make a good snack option for people with diabetes because they pack fiber, protein, and healthy fats, Palmer says. One serving of cashews has 1 g of fiber, 4 g of protein, and 13 g of total fat.
7. Pecans
Serving size: About 19 nuts
Pecans fit well in a diabetes-friendly diet, Palmer says, with a 1 oz serving containing 4 g of carbs and 1.6 g of fiber. They’re also rich antioxidants and can reduce oxidative stress and inflammation, which is important in diabetes management. In fact, pecans contain more phenols, or plant compounds with antioxidant properties, than all other tree nuts.
Pecans are similar in texture and taste to walnuts, Palmer says. So, you can easily add them in place of walnuts in recipes like pasta, pesto, and oatmeal.
8. Macadamia Nuts
Serving size: About 11 nuts
Macadamias are not just for cookies. Buttery and rich-tasting, “macadamias are richer in total fat and calories [than other nuts],” Palmer says. “But the fat is primarily in the form of heart-healthy mono- and polyunsaturated fats.” A 1 oz serving of macadamias has 203 calories and 22 g of total fat. While monosaturated fats are considered heart-healthy, they’re still a type of fat. So, for this reason, you may want to keep portion sizes in mind.
As for how to eat them? “It’s true that most people equate macadamias with sweet treats, but they can also be delicious added to salads, grain bowls, slaws, breads, granola, cereals, and veggie burgers,” Palmer says.
The Takeaway
Nuts can be a diabetes-friendly snack because they’re high in protein, healthy fats, and fiber, and they’re low in carbs, all of which can help with blood sugar management.
Cashews and almonds are rich in magnesium, a nutrient that people with diabetes often are deficient in. Magnesium can support healthy blood pressure and blood sugar levels.
Walnuts, pistachios, and peanuts, in particular, can help you feel full longer, potentially helping with weight management.
When shopping for nuts, try to stick with dry-roasted or raw versions without the added salt or sugar. Chocolate-covered varieties, for example, tend to have excess calories and fat, which can negatively affect blood sugar.
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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Lu LW et al. A Higher-Protein Nut-Based Snack Product Suppresses Glycaemia and Decreases Glycaemic Response to Co-Ingested Carbohydrate in an Overweight Prediabetic Asian Chinese Cohort: The Tū Ora Postprandial RCT. Journal of Nutritional Science. April 23, 2021.
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Julie Cunningham has been a registered dietitian for more than 25 years. She is a certified diabetes care and education specialist (CDCES) and an international board-certified lactation consultant. She has served as the president of the Foothills Chapter of the North Carolina Dietetics Association (NCDA) and has been a member of the executive board of the NCDA.
Ms. Cunningham received a bachelor's degree from Appalachian State University in North Carolina. She subsequently completed a master's degree in public health nutrition at the University of North Carolina at Chapel Hill.
Ms. Cunningham has worked in women's and children's health, cardiology, and diabetes. She is the author of 30 Days to Tame Type 2 Diabetes, and she has also written for Abbott Nutrition News, Edgepark Medical Health Insights, diaTribe, Babylist, and others.
A resident of beautiful western North Carolina, Cunningham is an avid reader who enjoys yoga, travel, and all things chocolate.
Moira Lawler is a journalist who has spent more than a decade covering a range of health and lifestyle topics, including women's health, nutrition, fitness, mental health, and travel. She received a bachelor's degree from Northwestern University’s Medill School of Journalism and lives in the Chicago suburbs with her husband, two young children, and a giant brown labradoodle.
Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.
She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).
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