Are Walnuts Good for Diabetes? Benefits, Dosage & How to Eat Them

Wondering if walnuts are good for managing diabetes? Research shows that walnuts can support blood sugar control, improve cholesterol levels, and reduce the risk of heart complications in people with type 2 diabetes [1]. Rich in healthy fats, fibre, and plant-based protein, walnuts are a powerful addition to a diabetes-friendly diet.

In this blog, we explore the benefits of walnuts for individuals with diabetes, the recommended serving size, and easy ways to incorporate them into your meals.

Why Are Walnuts Good for Diabetes? Nutritional Benefits Explained

Multiple studies have investigated the relationship between walnuts and the management of type 2 diabetes, with promising results. Walnuts are rich in omega-3 alpha-linolenic acid (ALA), monounsaturated fats, fibre, and protein, and are naturally low in carbohydrates, making them an excellent choice for people with diabetes.

Regular consumption of walnuts can help promote satiety, a feeling of fullness, which is beneficial for weight management without causing significant fluctuations in blood sugar levels. This makes them an ideal snack for managing both appetite and glucose control [2].

The benefits of walnuts extend to metabolic and cardiovascular health, which are key concerns for individuals with diabetes who are at higher risk of complications.

• Heart Health: Walnuts are known to improve heart health by increasing HDL (good cholesterol) and lowering LDL (bad cholesterol) and triglycerides [3].
• Blood Sugar Regulation: Walnuts are a great source of dietary fibre, which slows down the rate at which glucose is released into the bloodstream, helping to prevent sharp post-meal sugar spikes.
• Weight Management: Despite their calorie density, studies suggest that moderate walnut intake, as part of an overall healthy dietary pattern, generally does not contribute to undesirable weight gain [1].
• Reduced Risk: Research, including an analysis from the National Health and Nutrition Examination Survey (NHANES), has suggested that higher walnut consumption is associated with a lower prevalence of type 2 diabetes in the US adult population [4].

When consumed in moderation as part of a balanced diet, walnuts can play a significant role in managing blood sugar levels, enhancing heart health, and supporting overall metabolic function.

How to Include Walnuts in a Diabetes-Friendly Diet

Now that we understand the health benefits of walnuts, here are some simple and tasty ways to incorporate these versatile nuts into your daily diet:

• Simple Snacking: Eat them raw or dry-roasted as a midday snack to curb hunger.
• Breakfast Booster: Add crushed or chopped walnuts to your oatmeal, low-sugar cereal, or a Greek yogurt parfait.
• Salad Topping: Sprinkle them over green leafy vegetable salads for added crunch and nutrition.
• Smoothie Ingredient: Blend a few walnuts into your morning fruit or vegetable smoothie for healthy fats and protein.
• Homemade Sauces: Finely grind them into pesto or other homemade sauces as a nutritional substitute for pine nuts or other fats.
• Baked Goods: Incorporate them into healthier, low-sugar homemade breads or muffins in small quantities.

Remember, walnuts work best when consumed regularly and in the right, measured amount.

How Many Walnuts Should People with Diabetes Eat Daily?

Walnuts offer a range of health benefits for people with diabetes, but moderation is key. While they are nutrient-dense, excessive consumption can lead to excess calorie intake and potential weight gain, which can indirectly impact blood sugar control.

Recommended Intake:

Most experts and dietary guidelines recommend a small handful of nuts (approximately 1 ounce or 28 grams) per day as a safe and effective serving size for individuals with diabetes [5]. For walnuts, this typically equates to about 7 whole walnuts or 14 halves. This provides a healthy dose of omega-3 fatty acids, fibre, and protein, without significantly exceeding daily calorie limits.

Selection Tips:

When choosing walnuts, always opt for raw or dry-roasted, unsalted varieties. Avoid walnuts coated in salt or sugar, as excess sodium can raise blood pressure, especially in individuals with diabetes who are already at increased risk for hypertension (high blood pressure).

Are Soaked Walnuts Safe for People with Diabetes?

Yes, soaking walnuts is both safe and beneficial for individuals with type 2 diabetes. Experts suggest that soaking walnuts helps enhance their digestibility by neutralising phytic acid and enzyme inhibitors that can interfere with nutrient absorption when eaten raw.

Health benefits of soaking walnuts for diabetes include:

• Improved Digestion: Soaking can make them easier on the digestive system.
• Nutrient Bioavailability: It may improve the body’s ability to absorb essential nutrients like zinc, iron, and calcium.
• Stable Snacking: Serving as a nutrient-rich midday snack that provides fibre, healthy fats, and protein without causing sudden blood sugar spikes.

Importantly, soaking walnuts does not reduce their core nutritional value.

Do Walnuts Help Diabetics Improve Heart Health Too?

Walnuts are nutritional powerhouses that offer wide-ranging health benefits, particularly for individuals with type 2 diabetes, where cardiovascular risk is elevated.

They are the only nut that contains significant amounts of the plant-based omega-3 fatty acid, alpha-linolenic acid (ALA) [5]. ALA has demonstrated anti-inflammatory and antioxidant properties, which are beneficial for blood vessel function and overall cardiovascular health.

Beyond blood glucose control, walnuts make a significant contribution to heart health:

• Cholesterol Management: They help lower levels of “bad” LDL cholesterol and triglycerides while maintaining or increasing “good” HDL cholesterol [3].
• Blood Pressure: They can help support healthy blood pressure levels.
• Vascular Function: The amino acid L-arginine in walnuts may help improve the flexibility of blood vessels.

Researchers have consistently found that including walnuts in a diabetes management plan can be part of a strategy to reduce the risk of heart disease and stroke [1]. Including a moderate amount of walnuts in the daily diet can be a simple yet powerful step toward better cardiovascular and metabolic health.

Other Health Benefits of Walnuts

Apart from the benefits for diabetes management and heart health, walnuts offer several other scientifically supported health advantages:

• Anti-Inflammatory Effects: Walnuts help to reduce chronic inflammation due to their rich content of polyphenols and omega-3 ALA [5].
• Antioxidant Activity: They are rich in antioxidants, including Vitamin E (gamma-tocopherol), which helps combat oxidative damage throughout the body [5].
• Gut Health Support: Consuming a significant amount of walnuts can help improve the composition of the gut microbiota, promoting better gut health [6].
• Brain Health: Research suggests that the wide range of nutrients present in walnuts, including polyunsaturated fats and polyphenols, helps to reduce oxidative damage and inflammation in the brain, potentially supporting cognitive function [7].
• Male Reproductive Health: Walnuts are believed to support male reproductive health by improving sperm vitality, motility, and morphology [8].

Walnuts are more than just a crunchy snack. They are a power-packed superfood, healthy for people with type 2 diabetes. Packed with healthy fats, fibre, and antioxidants, walnuts help regulate blood sugar, reduce bad cholesterol, and support heart health.

Enjoy them soaked, raw, or as part of meals in moderation (approximately 7 whole walnuts or 14 halves per day) for maximum benefits. As always, consult your healthcare provider or a registered dietitian before making significant dietary changes to ensure they align with your treatment plan and overall health goals.

Expert Quote: “Walnuts are a heart-healthy snack that can support better cholesterol levels and blood sugar control, especially in individuals with type 2 diabetes.”

– Dr Anubha Karol

References

[1] Njike, V. Y., Ayettey, R., Petraro, P., Treu, J. A., & Katz, D. L. (2015). Walnut ingestion in adults at risk for diabetes: effects on body composition, diet quality, and cardiac risk measures. BMJ Open Diabetes Research and Care, 3(1), e000115. https://doi.org/10.1136/bmjdrc-2015-000115

[2] Pan, A., Sun, Q., Manson, J. E., Willett, W. C., & Hu, F. B. (2013). Walnut consumption is associated with lower risk of type 2 diabetes in women. The Journal of Nutrition, 143(4), 512–518. https://doi.org/10.3945/jn.112.172171

[3] Guasch-Ferré, M., Liu, X., Chiu, S., Matsubara, C., Mozaffarian, D., Dallal, G., Kris-Etherton, P. M., Hu, F. B., & Sabaté, J. (2019). Effects of walnut consumption on blood lipids and other cardiovascular risk factors: an updated meta-analysis and systematic review of controlled trials. The American Journal of Clinical Nutrition, 110(3), 754–773. https://doi.org/10.1093/ajcn/nqy397

[4] Arab, L., Dhaliwal, S. K., Martin, C. J., Larios, A. D., Jackson, N. J., & Elashoff, D. (2018). Association between walnut consumption and diabetes risk in NHANES. Diabetes/Metabolism Research and Reviews, 34(7), e3031. https://doi.org/10.1002/dmrr.3031

[5] Chauhan, A., & Chauhan, V. (2020). Beneficial effects of walnuts on human health. Nutrients, 12(9), 2736. https://doi.org/10.3390/nu12092736

[6] Holscher, H. D. (2017). Dietary fiber and prebiotics and the gastrointestinal tract. Nutrients, 9(3), 291. https://doi.org/10.3390/nu9030291

[7] Tan, B., Wang, Y., Zhang, X., & Sun, X. (2022). Recent Studies on Protective Effects of Walnuts against Neuroinflammation. Nutrients, 14(20), 4360. https://doi.org/10.3390/nu14204360

[8] Pérez-Pérez, P., Gil-Salom, M., Lorente, M. L., & Mateu-de Antonio, G. (2018). Walnuts improve semen quality in men consuming a Western-style diet: observational and controlled intervention studies. Fertility and Sterility, 109(3), 478–485.e2. https://doi.org/10.1016/j.fertnstert.2017.11.026