### Nuts: A Great Snack for People with Type 2 Diabetes 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, founder of Eat Well to Be Well in Osage City, Kansas. #### Benefits of Nuts for Diabetes and Heart Health The healthy fat in nuts protects your heart, says Melissa Joy Dobbins, RDN, CDCES, founder and CEO of Sound Bites in Chicago. That’s important because people with type 2 diabetes are twice as likely to die of heart disease than those without it, according to the American Heart Association. Heart-healthy monounsaturated and polyunsaturated fats found in nuts can lower your LDL, or “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.” What’s more, nuts help regulate blood sugar, which makes them a better option to reach for than, say, pretzels, when afternoon hunger strikes, Mussatto says. Many kinds of nuts have this effect including almonds and pistachios. #### Why Portion Control Is Key When Eating Nuts Though these results may seem like enough to secure superfood status for nuts when you have diabetes, there’s one other thing to be aware of: Nuts are high in calories. While they are not typically associated with weight gain, as one study noted, experts suggest measuring out 1-ounce (oz) portion sizes instead of digging into an open bag. If you overeat them, there is still a risk of weight gain. Keep in mind that how nuts are prepared can influence how healthy they are. Avoid nuts that are coated in salt — Dobbins notes that sodium is bad for your blood pressure — and sugar. More bad news if you love the sweet-and-savory combo: Chocolate-covered peanuts and honey-roasted cashews are high in carbs and not the best choice when you have diabetes, Dobbins says. Instead, try dry-roasted or raw nuts, which are flavorful but still healthy. #### Best Nuts for People with Diabetes As for the best nut to choose when you have diabetes, here are four options, roughly ranked in order of healthiness: 1. **Walnuts** - Serving size: about 14 shelled halves - Walnuts may help promote feelings of fullness, preventing unhealthy food cravings and potentially aiding weight loss. They are also a rich source of alpha-lipoic acid (ALA) and may help reduce inflammation. 2. **Almonds** - Serving size: about 23 nuts - Almonds help control glucose levels, reduce the risk of cardiovascular disease, and may decrease body fat mass. They are also a good source of fiber and magnesium. 3. **Pistachios** - Serving size: about 45 nuts - Pistachios’ trio of fiber, protein, and good fats help keep you fuller longer. They have antidiabetic properties, improve cardiovascular health, reduce inflammation, help control appetite, and reduce oxidative stress. 4. **Peanuts** - Serving size: about 28 peanuts - Peanuts are an extremely satiating, diabetes-friendly snack, thanks to their high fiber and protein content. They may help regulate blood sugar and are linked with a lower risk of developing heart disease. Try adding a spoonful of low-sodium peanut butter to your morning oatmeal or smoothie, or toss a handful of peanuts into your next salad or stir fry.