Almonds and Diabetes

Almonds and Diabetes
Glycemic index:


Calories per 100 g:

620 kcal

Both the number of cases and the prevalence of diabetes have been steadily increasing over the past few decades.

It is instructive to note that diabetes is a chronic, metabolic disease characterized by elevated levels of blood glucose (or blood sugar), which leads over time to serious damage to the heart, blood vessels, eyes, kidneys, and nerves. 

The most common is type 2 diabetes, usually in adults, which occurs when the body becomes resistant to insulin or doesn't make enough insulin. 

In the past three decades, the prevalence of type 2 diabetes has risen dramatically in countries of all income levels. 

Type 1 diabetes, once known as juvenile diabetes or insulin-dependent diabetes, is a chronic condition in which the pancreas produces little or no insulin by itself. 

For people with diabetes, access to affordable treatment, including insulin, is critical to their survival.

Instructively, Type 2 diabetes is an impairment in the way the body regulates and uses sugar (glucose) as a fuel. 

This long-term (chronic) condition results in too much sugar circulating in the bloodstream. Eventually, high blood sugar levels can lead to disorders of the circulatory, nervous, and immune systems.

In type 2 diabetes, there are primarily two interrelated problems at work. The pancreas does not produce enough insulin — a hormone that regulates the movement of sugar into your cells — and cells respond poorly to insulin and take in less sugar.

Type 2 diabetes used to be known as adult-onset diabetes, but both type 1 and type 2 diabetes can begin during childhood and adulthood. 

Type 2 is more common in older adults, but the increase in the number of children with obesity has led to more cases of type 2 diabetes in younger people.

There's no cure for type 2 diabetes, but losing weight, eating well, and exercising can help one manage the disease. 

If diet and exercise are not enough to manage the blood sugar, one may also need diabetes medications or insulin therapy.

Also, desserts are one of the foods that people struggling with high blood sugar miss the most.

They’re also what men and women indulge in the most…

The truth is normal desserts are terrible for people with diabetes or those with high blood sugar because of what many now call dirty carbs.

The Reason Most Desserts Spike the Blood Sugar And cause excessive weight gain is 
Because Of “Dirty Carbs”

The good news is, that recent studies have shown that eating 23 ounces of almonds can significantly reduce blood sugar levels.

Nuts are low in carbs but high in healthy fats, protein, and fiber.

This is why it remains the perfect snack for people with diabetes and for enthusiasts of diabetes-friendly recipes like almond meal, unsweetened almond milk and even almond butter.

Nutritional value

  • Protein 21.26 g
  • Carbohydrate 19.74 g
  • Fat 50.64 g
  • Fiber 11.8 g
  • Sugar 4.8 g
  • Cholesterol 0 g

Health Benefits Of Almond

Among the many benefits, you get when you consume almonds is that it is an excellent source of several vitamins and minerals, including vitamin E and manganese. 

They’re also a good source of, protein

* fiber

* copper

* riboflavin

* calcium

Here are  9 health benefits of almonds.

1. Almonds Deliver a Massive 

Amount of Nutrients

In most cases, almonds are sold either raw or roasted.

They are also used to produce almond milk, oil, butter, flour, or paste — also known as marzipan.

Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains:

* Fiber: 3.5 grams

* Protein: 6 grams

* Fat: 14 grams (9 of which are monounsaturated)

* Vitamin E: 37% of the RDI

* Manganese: 32% of the RDI

* Magnesium: 20% of the RDI

* They also contain a decent amount of copper, vitamin B2 (riboflavin), and phosphorus.

2. Almonds Are Loaded With Antioxidants

Another reason why almond consumption is at an all time high is because they are a fantastic source of antioxidants. Antioxidants help protect against oxidative stress, which can damage molecules in the body's cells and contribute to inflammation, aging, and diseases like cancer.

The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin 

3. Almonds Are High in Vitamin E

Vitamin E is a family of fat-soluble antioxidants. These antioxidants tend to build up in cell membranes in the body, protecting the body's cells from oxidative damage.

Almonds are among the world’s best sources of vitamin E, with just 1 ounce providing 37% of the RDI (1).

Several studies have linked higher vitamin E intake with lower risk of heart disease, cancer, and Alzheimer’s disease

4. Almonds Can Assist With Blood Sugar Control


Almonds have a remarkably high amount of magnesium which happens to be a perfect mineral to support blood glucose control

Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control.

The current RDI for magnesium is 310–420 mg. 2 ounces of almonds provide almost half that amount — 150 mg of this important mineral 

Interestingly, 25–38% of people with type 2 diabetes are deficient in magnesium. Correcting this deficiency significantly lowers blood sugar levels and improves insulin function.

People without diabetes also see major reductions in insulin resistance when supplementing with magnesium.

5. Magnesium Also Benefits Blood Pressure Levels

The magnesium in almonds may additionally help lower blood pressure levels.

High blood pressure is one of the leading drivers of heart attacks, strokes, and kidney failure.

A deficiency in magnesium is strongly linked to a person's risk of having high blood pressure regardless of weight.

6. Almonds Can Lower Cholesterol Levels

High levels of LDL lipoproteins in the blood — also known as “bad” cholesterol — are a well-known risk factor for heart disease.

Diet can have major effects on LDL levels. Some studies have shown almonds to effectively lower LDL.

7. Almonds Prevent Harmful Oxidation of LDL Cholesterol

This nutritious nut does more than just lower LDL levels in your blood.

They also protect LDL from oxidation, which is a crucial step in the development of heart disease as well as help in the reduction of total cholesterol.

Almond skin is rich in polyphenol antioxidants, which prevent oxidation of cholesterol in test tubes and animal studies

8. Eating Almonds suppresses appetite, Lowering a person's Overall Calorie Intake

Almonds are low in carbs and high in protein and fiber.

Both protein and fiber are known to promote feelings of fullness. This can help cut down the intake of calories.

A four-week study of 137 participants showed that a daily 1.5-ounce (43-gram) serving of almonds significantly reduced hunger and the desire to eat.

Numerous other studies support the hunger-fighting effects of nuts 

9. Almonds May Be Effective For Weight Loss

Nuts contain several nutrients that the body struggles to break down and digest.

Your body does not absorb about 10–15% of the calories in nuts. Additionally, some evidence suggests that eating nuts can boost metabolism slightly.

Due to their satiating properties, nuts are a great addition to an effective weight loss diet.

Quality human research supports this. In one study, a low-calorie diet with 3 ounces (84 grams) of almonds increased weight loss by 62% compared to a diet enriched with complex carbohydrates.

Another study on 100 overweight women found that those consuming almonds lost more weight than those on a nut-free diet. They also showed improvements in waist circumference and other health markers.

Despite being high in fat, almonds are a weight-loss-friendly food.

For more relevant information about diabetes and you are in need of professional medical advice, you'll do yourself a favor by checking Klinio.

Take a quiz

Discover what Klinio app can do for you

Healthy diabetes meal plan crafted just for YOU

Personalized workouts with no equipment needed

Track your progress with smart tracking tools

Take quiz

Download Klinio app!

Get more by downloading our free Klinio App. Analyze your health, form new habits and manage your diabetes anytime, anywhere.