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. 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 monounsaturated fats, fibre, and protein, and low in carbohydrates, making them an excellent choice for people with diabetes.

• Regular consumption of walnuts can help promote satiety, a feeling of fullness, without causing significant fluctuations in blood sugar levels. This makes them an ideal snack for managing both appetite and glucose control.
• But the benefits of walnuts for diabetes go beyond blood sugar regulation.
• These nutrient-dense nuts are also known to improve heart health by increasing HDL (good cholesterol) and lowering LDL (bad cholesterol), a key concern for individuals with diabetes who are at higher risk of cardiovascular complications.
• Walnuts are also a great source of dietary fibre, which slows down the release of glucose into the bloodstream, preventing sugar spikes.
• Despite their high calorie density, studies show that moderate walnut intake does not contribute to weight gain, making them a suitable choice even for those watching their weight.

A 2018 study further supported the role of walnuts in reducing the risk of diabetes and diabetes-related complications, strengthening their case as a diabetes-friendly superfood.

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 Diet for People with Diabetes

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

• Nuts can be used in salads, smoothies or as toppings in cereals
• These can be mixed with other diabetic-friendly foods.
• Finally grounded with sauces
• Stir-fried with a pinch of masala mix.
• Can be used as oil
• Sprinkled in leafy vegetables

Walnut for diabetic patients creates magic when consumed regularly and in the right 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 and may not significantly affect body weight when consumed mindfully, eating too many walnuts can lead to excess calorie intake and potential weight gain, which can indirectly impact blood sugar control.

Recommended intake:

Most experts recommend a small handful (approximately 4–6 whole walnuts) per day as a safe and effective serving size for individuals with diabetes. This provides a healthy dose of omega-3 fatty acids, fibre, and protein, without exceeding calorie limits.

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.

Are Soaked Walnuts Safe for People with Diabetes?

Yes, soaked walnuts are not only safe but highly beneficial for individuals with type 2 diabetes. Experts suggest that soaking walnuts helps enhance their digestibility by neutralising certain enzymes that can interfere with nutrient absorption when eaten raw.

Health benefits of soaked walnuts for diabetes include:

• Supporting better glycaemic control by improving the glycaemic index profile of meals.
• Helping to regulate cholesterol levels, which is crucial for reducing cardiovascular risks often associated with diabetes.
• 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 nutritional value. In fact, it can be easier on the digestive system, making it an ideal addition to a diabetes-friendly diet.

Do Walnuts Help Diabetics Improve Heart Health Too?

Walnuts are nutritional powerhouses that offer a wide range of health benefits, especially for individuals with type 2 diabetes. Rich in vitamins, minerals, fibre, and healthy fats, walnuts support the management of several chronic conditions.

Studies have shown that regular walnut consumption can help lower blood glucose levels, making them a brilliant dietary addition for people with diabetes. Additionally, walnut oil, though high in fats, contains heart-healthy unsaturated fats that further aid blood sugar regulation.

Beyond blood glucose control, walnuts make a significant contribution to heart health. They help reduce inflammation, improve blood vessel function, and lower bad cholesterol (LDL) while increasing good cholesterol (HDL).

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

Also, read- 10 Juices for diabetic patients

Other Health Benefits of Walnuts

Apart from the benefits of walnuts for diabetes, there are several other health benefits of these superfoods.

• Walnuts are rich in healthy fats, hence they help to reduce cholesterol
• It is great  for hair and skin
• Walnuts help to reduce inflammation
• It is also beneficial in cancer by enhancing a person’s immunity.
• It is rich in antioxidant activity, which comes due to the presence of vitamin E.
• Walnuts are a rich source of omega-3 fatty acid, alpha-linolenic acid, which is an essential fat that must be included in the diet.
• Consuming a significant amount of walnuts can help improve inflammation and gut health.
• We have all noticed that walnuts resemble tiny brains. Interestingly, several researchers have concluded that the wide range of nutrients present in walnuts helps to reduce oxidative damage and inflammation in the brain.
• Walnuts are believed to support male reproductive health by improving sperm count and male fertility. They also protect sperm by overcoming oxidative damage in the outer membrane.

There are some medications which can control your diabetic condition effectively, after consulting with your doctor.

• Glimda Mv 0.2/500/2 MG Tablet Sr
• Cipvildin M 50/500 MG Tablet
• Glimp M 2/500 Tablet Sr
• Glimp 2 MG Tablet
• Gli M 80/500 MG Tablet
• Dapader 10 MG Tablet
• Glimp M 1/500 Tablet Sr
• Glycomet 500 MG Tablet Sr
• Biciphage 500 MG Tablet Sr
• Glycomet GP 1/500 MG Tablet Pr
• Glycomet GP 2/500 MG Tablet Pr
• Glynase Mf 5/500 MG Tablet

Takeaway

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 (4–6 halves per day) for maximum benefits. As always, consult your healthcare provider 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

• 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
• 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). https://doi.org/10.1002/dmrr.3031
• 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