In This ArticleView AllIn This ArticleThe Benefits of Pecans for Blood SugarOther Nuts for Healthy Blood Sugar
In This ArticleView All
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In This Article
The Benefits of Pecans for Blood Sugar
Other Nuts for Healthy Blood Sugar
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Photo:Victor Protasio
Victor Protasio
Foods that contain fiber, protein and healthy fat are known to be a nutrient trifecta that can slow down the rise in blood sugar that occurs after you eat.Nutshappen to have all three. “Nuts are big nutrition in small packages,” saysAnnette Snyder, M.S., RDN, a registered dietitian with Top Nutrition Coaching.
Managing blood sugar is beneficial for everyone since doing so helps maintain more stable energy levels throughout the day. Snyder notes that one scientific review found that including nuts in your eating pattern may help with steady blood sugar.“Nuts are identified as a beneficial piece of the blood sugar puzzle with type 2 diabetes. One particular study in the review included findings of lower fasting blood sugar in those with the highest intake of nuts,” she explains. Additional findings included lower rates of insulin resistance and insulin levels, as well as lower hemoglobin A1C (average blood sugar over a 3-month period) with nut consumption.
But which nut is best? Well, the best nut for you is the one you like and want to eat regularly. If you’re open to suggestions, our dietitians have some great insight. Their number one pick? Pecans. Read on to learn why—plus other blood sugar-friendly nuts to munch on.
The #1 Nutrient to Lower Blood Sugar Levels, According to a Diabetes Expert
“When I consider the nutrition facts of a few different nuts, I would put pecans as least likely to raise blood sugar levels,” saysLenora Vatamaniuck, RD, a registered dietitian based in Saskatchewan, Canada. “Pecans have what I would consider a lower protein and carbohydrate content and higher fat content than several other common nuts,” she explains. Here’s more about what makes them a good pick.
Source of Good Fat
Nuts contain a variety ofunsaturated fats, which are considered heart-healthy fats. And pecans have more fat than other nuts—and that can be a good thing. Just 1 ounce of pecans (19 halves) contains 20 grams of total fat.Fat is an important nutrient that your body uses to make hormones, absorb certain vitamins and keep your blood sugar stable, among other functions.
High in Fiber
What Happens to Your Body When You Don’t Eat Enough Fiber
Supplies Some Protein
Protein breaks down into amino acids, not glucose, causing a minimal effect on blood sugar levels.Eating an ounce of pecans contains about 2.5 g of protein, making it a good addition to other protein-rich foods in your daily meals.We love them in ourNut & Berry Parfait.
In addition to pecans, our dietitians recommended several other nuts for their impressive nutrient profiles. If you’re looking for quality whole foods that won’t spike your blood sugar, here are a few more nuts to try:
The Bottom Line
Nuts are whole foods that have many health benefits, but they are especially helpful for people with metabolic diseases like insulin resistance or type 2 diabetes. Even if you’re not actively monitoring your glucose levels, eating high-fat nuts like pecans during the day can be beneficial in helping keep your blood sugar stable. One word of caution: Nuts, including pecans, are a calorie-dense food. If your goal is weight loss, choose a serving size that fits your eating plan.
EatingWell.com, September 2024
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Nishi S, Viguiliouk E, Kendall C, et al.Nuts in the Prevention and Management of Type 2 Diabetes.Nutrients. 2023;15(4):878. doi: 10.3390/nu15040878USDA. FoodData Central.Nuts, pecans.American Heart Association.Dietary Fats.MedlinePlus.Carbohydrates.Joslin Diabetes Center.Carbs, Protein, and Fats - Their Effect on Glucose Levels.USDA. FoodData Central.Nuts, macadamia nuts, raw.Madan J, Desai S, Moitra P, et al.Effect of Almond Consumption on Metabolic Risk Factors—Glucose Metabolism, Hyperinsulinemia, Selected Markers of Inflammation: A Randomized Controlled Trial in Adolescents and Young Adults.Front Nutr. 2021:8. doi: 10.3389/fnut.2021.668622Wang F, Li C, Li S, Cui L, Zhao J, Liao L.Selenium and thyroid diseases.Front Endocr.2023;14. doi: 10.3389/fendo.2023.1133000
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Nishi S, Viguiliouk E, Kendall C, et al.Nuts in the Prevention and Management of Type 2 Diabetes.Nutrients. 2023;15(4):878. doi: 10.3390/nu15040878USDA. FoodData Central.Nuts, pecans.American Heart Association.Dietary Fats.MedlinePlus.Carbohydrates.Joslin Diabetes Center.Carbs, Protein, and Fats - Their Effect on Glucose Levels.USDA. FoodData Central.Nuts, macadamia nuts, raw.Madan J, Desai S, Moitra P, et al.Effect of Almond Consumption on Metabolic Risk Factors—Glucose Metabolism, Hyperinsulinemia, Selected Markers of Inflammation: A Randomized Controlled Trial in Adolescents and Young Adults.Front Nutr. 2021:8. doi: 10.3389/fnut.2021.668622Wang F, Li C, Li S, Cui L, Zhao J, Liao L.Selenium and thyroid diseases.Front Endocr.2023;14. doi: 10.3389/fendo.2023.1133000
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Nishi S, Viguiliouk E, Kendall C, et al.Nuts in the Prevention and Management of Type 2 Diabetes.Nutrients. 2023;15(4):878. doi: 10.3390/nu15040878USDA. FoodData Central.Nuts, pecans.American Heart Association.Dietary Fats.MedlinePlus.Carbohydrates.Joslin Diabetes Center.Carbs, Protein, and Fats - Their Effect on Glucose Levels.USDA. FoodData Central.Nuts, macadamia nuts, raw.Madan J, Desai S, Moitra P, et al.Effect of Almond Consumption on Metabolic Risk Factors—Glucose Metabolism, Hyperinsulinemia, Selected Markers of Inflammation: A Randomized Controlled Trial in Adolescents and Young Adults.Front Nutr. 2021:8. doi: 10.3389/fnut.2021.668622Wang F, Li C, Li S, Cui L, Zhao J, Liao L.Selenium and thyroid diseases.Front Endocr.2023;14. doi: 10.3389/fendo.2023.1133000
Nishi S, Viguiliouk E, Kendall C, et al.Nuts in the Prevention and Management of Type 2 Diabetes.Nutrients. 2023;15(4):878. doi: 10.3390/nu15040878
USDA. FoodData Central.Nuts, pecans.
American Heart Association.Dietary Fats.
MedlinePlus.Carbohydrates.
Joslin Diabetes Center.Carbs, Protein, and Fats - Their Effect on Glucose Levels.
USDA. FoodData Central.Nuts, macadamia nuts, raw.
Madan J, Desai S, Moitra P, et al.Effect of Almond Consumption on Metabolic Risk Factors—Glucose Metabolism, Hyperinsulinemia, Selected Markers of Inflammation: A Randomized Controlled Trial in Adolescents and Young Adults.Front Nutr. 2021:8. doi: 10.3389/fnut.2021.668622
Wang F, Li C, Li S, Cui L, Zhao J, Liao L.Selenium and thyroid diseases.Front Endocr.2023;14. doi: 10.3389/fendo.2023.1133000
