Nuts are a great part of your diabetes diet. They are high in fibre and filled with nutrients. However, some nut choices are better than others, with respect to calories, fat and nutrient benefits. Read on to learn more about the 7 best nut choices for people with diabetes, as well as some tips on how best to enjoy them!
7 best nut choices for people with diabetes
The list below summarizes the calories, fat content and health benefits of one serving size of unsalted nuts (60 mL, or ¼ cup).
1. Almonds
Calories: 207
Fat: 17 grams
Other nutritional benefits: higher fibre and vitamin E content than any other nut
2. Cashews
Calories 160
Fat: 13 grams
Other nutritional benefits: very high in iron, zinc and magnesium
3. Hazelnuts
Calories: 180
Fat: 16 grams
Other nutritional benefits: rich in unsaturated fats, as well as magnesium, calcium, and vitamins B and E
4. Macadamias
Calories: 204
Fat: 22 grams
Other nutritional benefits: rich in vitamins, minerals, fibre, antioxidants and healthy fats
5. Pecans
Calories: 188
Fat: 20 grams
Other nutritional benefits: contain polyphenols, compounds that act as antioxidants
6. Pistachios
Calories: 173
Fat: 14 grams
Other nutritional benefits: very rich in vitamin B6 (which helps regulate blood sugar levels) and potassium
7. Walnuts
Calories: 196
Fat: 20 grams
Other nutritional benefits: contain high levels of antioxidants and omega-3 fatty acids, which fight inflammation
4 healthy tips for enjoying nuts
- Choose nuts that are raw or dry roasted (without oil)
- Choose nuts that have no added salt and sugar
- Pay attention to portion size: the calories and fat contained in nuts can add up pretty quickly
- Incorporate nuts into your daily nutrition plan:
- Top hot or cold cereal with nuts
- Sprinkle nuts on low-fat yogurt or cottage cheese
- Replace croutons with nuts in salads or soups
- Add nuts to pancakes, waffles, or muffins
Nuts are excellent sources of many vitamins and nutrients, and healthy fats. You can enjoy nuts as a snack, or as an accompaniment to your favourite salads, soups or stews.
