5 Nuts That Help Lower Your Blood Sugar Naturally

All nuts contain fat, fiber and protein, which can help stabilize blood sugar levels. The types most beneficial for regulating glucose contain the lowest amount of carbohydrates, combined with the highest fiber content.

1. Almonds

Almonds contain the highest carbs of the group, but they’re also the highest in fiber, according to Julia Zumpano, RD, a registered dietitian at the Cleveland Clinic.

Almonds increase your high-density lipoprotein (HDL), or “good” cholesterol, and reduce the amount of low-density lipoprotein (LDL), or “bad” cholesterol, Zumpano said.

Research suggests that almonds may have a positive impact on blood sugar levels and reduce the risk of heart disease in people with type 2 diabetes. Almonds also contain essential minerals, including magnesium, phosphorus, and copper, and are a good source of protein.

One ounce of almonds contains approximately:

• 164 calories
• 14 g of fat
• 6 g of protein
• 4 g of fiber
• 1 g of sugar

2. Pecans

Research suggests that pecans may affect insulin release and action, which could help lower blood sugar levels, especially in people at risk for cardiovascular disease.

“Pecans contain polyphenols, manganese and vitamin E and they have a low glycemic index, so they won’t cause your blood sugar to spike,” Zumpano said.

One ounce of pecans contains approximately:

• 196 calories
• 20 g of fat
• 1 g of sugar
• 3 g of fiber
• 3 g of protein

3. Nuts

Walnuts are a good source of alpha-linolenic acid (ALA), which is the plant source of omega-3, and reduce inflammation, Zumpano said. Research suggests that ALA may help with blood sugar control.

Nuts may also help increase HDL and lower LDL cholesterol, helping to prevent heart disease, Zumpano added.

One ounce of nuts contains approximately the following:

• 185 calories
• 19 g of fat
• <1 g of sugar
• 2 g of fiber
• 2 g of protein

4. Macadamia nuts

Macadamia nuts are low in carbohydrates and sugars, and research suggests they may help lower blood sugar levels.

A systematic review suggests that macadamia nuts help with glycemic control by replacing high-glycemic carbohydrates.

One ounce of macadamia nuts contains approximately:

• 204 calories
• 22 g of fat
• 1 g of sugar
• TK g of fiber
• TK g of protein

5. Brazil nuts

Brazil nuts contain selenium, which may reduce insulin, increase insulin sensitivity, and improve blood sugar levels in people with type 2 diabetes.

Brazil nuts may also benefit your cardiovascular system, according to research.

One ounce of Brazil nuts contains approximately the following:

• 187 calories
• 19 grams of fat
• < 1 g of sugar
• 4 g of protein
• 2 g of fiber

In addition to regulating blood sugar, nuts offer many health benefits and make great additions to salads, baked goods, and a variety of other dishes. Nuts are rich in nutrients and can help protect you from chronic diseases and improve your overall health.