The #1 Nut to Eat for Better Blood Sugar

Foods that contain fiber, protein and healthy fat are known to be a nutrient trifecta that can slow down the rise in blood sugar that occurs after you eat. Nuts happen to have all three. “Nuts are big nutrition in small packages,” says Annette Snyder, M.S., RDN, a registered dietitian with Top Nutrition Coaching. 

Managing blood sugar is beneficial for everyone since doing so helps maintain more stable energy levels throughout the day. Snyder notes that one scientific review found that including nuts in your eating pattern may help with steady blood sugar. “Nuts are identified as a beneficial piece of the blood sugar puzzle with type 2 diabetes. One particular study in the review included findings of lower fasting blood sugar in those with the highest intake of nuts,” she explains. Additional findings included lower rates of insulin resistance and insulin levels, as well as lower hemoglobin A1C (average blood sugar over a 3-month period) with nut consumption. 

But which nut is best? Well, the best nut for you is the one you like and want to eat regularly. If you’re open to suggestions, our dietitians have some great insight. Their number one pick? Pecans. Read on to learn why—plus other blood sugar-friendly nuts to munch on.

The Benefits of Pecans for Blood Sugar

“When I consider the nutrition facts of a few different nuts, I would put pecans as least likely to raise blood sugar levels,” says Lenora Vatamaniuck, RD, a registered dietitian based in Saskatchewan, Canada. “Pecans have what I would consider a lower protein and carbohydrate content and higher fat content than several other common nuts,” she explains. Here’s more about what makes them a good pick.

Source of Good Fat

Nuts contain a variety of unsaturated fats, which are considered heart-healthy fats. And pecans have more fat than other nuts—and that can be a good thing. Just 1 ounce of pecans (19 halves) contains 20 grams of total fat. Fat is an important nutrient that your body uses to make hormones, absorb certain vitamins and keep your blood sugar stable, among other functions.

High in Fiber

High-fiber foods like pecans can help you maintain steady blood sugar levels as well. Fiber is a type of carbohydrate. Because it isn’t digested by your body, it has a beneficial impact on your blood sugar. “Fiber helps slow the breakdown and release of carbohydrates into the blood—helpful in preventing rapid blood sugar spikes,” says Snyder. An ounce of pecans provides just under 3 g of fiber.

Supplies Some Protein

Protein breaks down into amino acids, not glucose, causing a minimal effect on blood sugar levels. Eating an ounce of pecans contains about 2.5 g of protein, making it a good addition to other protein-rich foods in your daily meals. We love them in our Nut & Berry Parfait and Maple Pecan-Rosemary Salmon.

Other Nuts for Healthy Blood Sugar

In addition to pecans, our dietitians recommended several other nuts for their impressive nutrient profiles. If you’re looking for quality whole foods that won’t spike your blood sugar, here are a few more nuts to try:

• Macadamia nuts: Vatamaniuk picks macadamias as her second option because these nuts are high in fat and low in carbs, making them a great choice for anyone looking to avoid blood sugar spikes. One ounce (10 to 12 kernels) contains less than 4 g of carbs and over 20 g of healthy fat.
• Almonds: Snyder recommends almonds, which are perhaps the most-studied nuts. And research shows that almonds, with their high fat and low carbohydrate content, are associated with healthier blood sugar levels.
• Brazil nuts: Brazil nuts are large, and just two contain about 1 g of carbs, which will have minimal effects on your blood sugar response. As a bonus, Brazil nuts are one of the foods highest in selenium, a mineral important for thyroid health. Getting too much selenium can be harmful, so consume no more than three Brazil nuts per day.

The Bottom Line

Nuts are whole foods that have many health benefits, but they are especially helpful for people with metabolic diseases like insulin resistance or type 2 diabetes. Even if you’re not actively monitoring your glucose levels, eating high-fat nuts like pecans during the day can be beneficial in helping keep your blood sugar stable. One word of caution: Nuts, including pecans, are a calorie-dense food. If your goal is weight loss, choose a serving size that fits your eating plan.

EatingWell.com, September 2024