Which Nuts Are Good For Diabetes: Pecan, Pistachio, Chestnut
Introduction
The American Diabetes Association recommends eating nuts daily because they are diabetes superfoods, particularly those with high fiber content and a low glycemic index. We'll discuss the benefits of eating these nuts and how they can help with high blood sugar levels.
Type-1 Diabetes
According to the study, pistachios can improve glucose and insulin metabolism in prediabetic patients, insulin resistance, and other cardiovascular risk factors (1).
One study on pecans and diabetes indicates that consuming a serving of pecans has improved serum insulin, insulin resistance, and beta-cell function in at-risk adults (2,3).
Another study (4) indicates that chestnuts may help manage blood sugar levels and improve insulin sensitivity, making your cells more responsive to insulin.
However, remember that chestnuts are high in carbs, so eating too many may negate these health benefits.
Type-2 Diabetes
From these nuts, pecan has a lower carb content, lower GI index, and high fiber, so it suits better in the diabetes diet.
One study (5) found that people with type-2 diabetes who ate about five servings of pecans per week had a 17% lower risk of developing cardiovascular disease. Furthermore, people with type-2 diabetes who ate nuts regularly had a 34% lower risk of dying from cardiovascular disease, a 20% lower risk of coronary heart disease, and a 31% lower risk of premature death overall.
However, research shows that pistachios are healthy for diabetics due to their high fiber content. The study (6) found that eating pistachios as a snack improves diabetic patients' glycemic control, blood pressure, obesity, and inflammation markers.
Despite high carb content, diabetics can eat chestnuts in moderation, as they have a moderate GI and high antioxidants, which help to avoid blood sugar spikes.
Summary
As discussed, pecans and pistachios are better choices if you control your blood glucose levels. These nuts have a low GI index and high fiber content and may help control blood sugar and improve insulin resistance.
References
- https://pubmed.ncbi.nlm.nih.gov/32947760/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6101284/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5827884/
- https://pubmed.ncbi.nlm.nih.gov/31906347/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7365752/
- https://www.researchgate.net/publication/310467620
