Nutrition Facts Fruit and Vegetables The Health Benefits of Almonds for People With Diabetes By Stacey Hugues Stacey Hugues LinkedIn Stacey Hugues, RD is a registered dietitian and nutrition coach who works as a neonatal dietitian at Beth Israel Deaconess Medical Center in Boston. Learn about our editorial process Updated on January 03, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Ayana Habtemariam, MSW, RDN, LDN Medically reviewed by Ayana Habtemariam, MSW, RDN, LDN Facebook Ayana Habtemariam, MSW, RDN, LDN, is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and macro social worker. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman While nuts may not have historically been considered a good option for diabetes-friendly diets, almonds are rich in heart-healthy fats and filling fiber that helps keep blood sugar balanced. High in Good Fats Almonds have an especially high concentration of monounsaturated fats, a heart-supportive fat which has been associated with a reduced risk of heart disease. They also are rich in the antioxidant vitamin E and the minerals magnesium (which improves the flow of blood, oxygen, and nutrients throughout the body) and potassium (which is an important electrolyte involved in nerve transmission and muscle contraction). Almond Nutrition Facts Benefits for People With Diabetes For people with diabetes, incorporating almonds into meal plans appears to decrease after-meal rises in blood sugar and insulin. Furthermore, eating almonds along with a high-glycemic-index food significantly lowers the glycemic index of the full meal and lessens the rise in blood sugar after eating. One study found that replacing 20 percent of dietary calories with almonds led to improved markers of insulin sensitivity and lower cholesterol levels in adults with prediabetes. Tips for Adding Almonds to Your Diet Have a handful of almonds as a snack with a piece of fruit.Try almond butter in place of peanut butter on whole-wheat toast or bread.Top salads with almonds that have been lightly toasted in the oven.Chop almonds and add to rice, pasta, or sautéed vegetables for added crunch.Use finely chopped almonds in place of bread crumbs on top of baked casseroles.Use unsweetened almond milk in diabetes-friendly shakes, sauces, eggnog, and other recipes.Almond flour (also known as almond meal) can be used in many diabetes-friendly recipes. Continuous Blood Sugar Monitoring: Is it Right for You? Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Kendall Cw, Josse Ar, Esfahani A, Jenkins DJ. Nuts, Metabolic Syndrome and Diabetes. British Journal of Nutrition. 2010 104(4): 465-73. doi: 10.1017/S0007114510001546 Michele Wien, DrPH, David Bleich, MD, Maya Raghuwanshi, MD, Susan Gould-Forgerite, PhD, Jacqueline Gomes, MBA, Lynn Monahan-Couch, MPH and Keiji Oda, MPH. Almond Consumption and Cardiovascular Risk Factors in Adults with Prediabetes. Journal of the American College of Nutrition. 2010 29(3): 189-197. doi: 10.1080/07315724.2010.10719833 By Stacey Hugues Stacey Hugues, RD is a registered dietitian and nutrition coach who works as a neonatal dietitian at Beth Israel Deaconess Medical Center in Boston. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit