Is Almond Good for Diabetes?

Is Almonds good for Diabetes
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Today, let’s talk about a little nut that packs a powerful punch – almonds! You may have heard that almonds are a healthy snack, but what about their impact on diabetes? Can people with diabetes enjoy these crunchy treats without worrying about their blood sugar levels? Well, let’s find out!

When managing diabetes, making smart choices about what we eat is super important. And that’s where almonds come into play. These little wonders have gained quite a reputation for being a nutritious snack, and for good reason! But before diving into their benefits, let’s ensure we’re all on the same page.


Almonds are not your ordinary nuts. They’re packed with nutrients that make them valuable to a diabetic diet. They have healthy fats that are good for our hearts, protein, dietary fiber, vitamin E, magnesium, and antioxidants. It’s like a treasure trove of goodness in a tiny package!

Nutritional value of almonds

Now, let’s get to the big question – are almonds good for people with diabetes? Well, the answer is a resounding YES! The nutritional value of almond’s is fascinating.

Let’s take a closer look at their nutritional profile:

1) Calories

1 serving (15g) i.e 7-8 pieces of almonds contains approximately 100 calories. However, it is recommended to eat almonds with another protein and carb source like milk, other nuts and oilseeds, resulting in better blood sugar management and a great filling snack.

2) Low Carbohydrates

Almonds are relatively low in carbohydrates, making them suitable for those monitoring their carbohydrate intake. One serving of almonds contains around 3 grams of carbohydrates, with 1.7 grams of dietary fiber.

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3) Healthy Fats

Almonds are rich in healthy fats, including monounsaturated fats, which are known to support heart health. Almonds provide around 8 grams of fat in a serving, most of which are heart-healthy monounsaturated fats.

4) Protein

A quality plant-based protein source is almonds. In 8 pieces of almonds, you can expect to get about 3 grams of protein.

5) Dietary Fiber

Almonds are a great source of dietary fiber. Fiber-rich foods can promote healthy digestion and help maintain stable blood sugar levels. 7-8 pieces of almonds offer approximately 1.7 grams of dietary fiber.

6) Antioxidants

Almonds have something called vitamin E, which is like a superhero for our cells. Vitamin E is an antioxidant that helps protect our cells from getting hurt. And guess what? Just by eating a handful of almonds, you can get about 3.6 milligrams of vitamin E. That’s almost half of what you need for the day!

7) Magnesium

Almonds are abundant in magnesium, In just a small handful of almonds (about 15 grams), you can get around 38 milligrams of magnesium. It is a  mineral which helps your body do lots of important things like keeping your bones strong and giving you energy.

Glycemic Index of Almonds

Almonds can be a great choice for managing blood sugar levels. How, you ask? It’s all about that magic word – glycemic index.

The glycemic index (GI) measures how quickly certain foods can raise our blood sugar levels. And guess what? Almonds have a low GI of 15, which indicates that they barely affect blood sugar levels. You see, they’re packed with fiber and healthy fats that work together to slow down the digestion and absorption of carbs, preventing those annoying spikes in blood sugar.

It’s like having a superhero on your side, keeping your blood sugar levels in check!

But wait, there’s more! Almonds help with blood sugar control and bring many other benefits. They’re good for our hearts, thanks to those healthy fats. They can keep us full and satisfied, making them a perfect snack to curb those mid-afternoon cravings. Plus, they’re packed with nutrients that support overall well-being.

How many almonds should a people with diabetes eat in a day?

Even though almonds are good for us, we should eat them in moderation. The American Diabetes Association suggests having about 1 ounce (around 23 almonds) as part of a meal plan for diabetes. But, here we need to keep in mind the fat intake for a person with diabetes, as it should exceed the recommended amount.

Also remember, everyone is different, so it’s always a good idea to check with a healthcare professional for personalized advice.

Do Almonds Raise Blood Sugar Levels?

Good news! Almonds don’t raise blood sugar levels by much. They have minimal carbs, plenty of fiber, and healthy fats, which help stabilize blood sugar. Almonds are a type of nut that doesn’t make your blood sugar go up quickly. They contain good fats, fiber, and protein that help keep your blood sugar steady.

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A study published in the Journal of Nutrition found  that when you eat almonds with a meal, they can make your blood sugar stay at a good level. But be careful, because almonds have a lot of calories, so you shouldn’t eat too many.

But remember, don’t go overboard and stick to the recommended amount.

Some easy ways to enjoy almonds in your diabetic meal plan:

  • Grab a handful of almonds for a satisfying and nutritious snack.
  • Sprinkle chopped almonds on salads or yoghurt to add crunch and flavour.
  • Use almond butter instead of sugary spreads on your toast or sandwiches.
  • Add slivered almonds to stir-fries or roasted veggies for extra taste.
  • Try almond flour instead of regular flour when baking.


Almonds are a tasty and healthy choice for people with diabetes. Their low glycemic index, high fiber content, and nutrients help maintain stable blood sugar levels and overall well-being.

So, dear people, if you have diabetes, don’t be afraid to reach for that handful of almonds. They’re a crunchy and delicious way to satisfy your snack cravings while keeping your blood sugar levels steady. But, as with everything, moderation is key. Remember to stick to the recommended portions.

To be certain, we suggest you also speak to our diabetes healthcare team, which has an expert dietician, nutritionist and psychologist to understand the benefits of almonds in diabetes and much more. To learn more about Fitterfly’s Diabetes Care Program and how it can help you intelligently take control of your diabetes, speak to one of our counselors.

Embrace the goodness of almonds and make your diabetes management journey even more delicious and nutritious.

- By Fitterfly Health-Team