Nuts for diabetes: How eating them affects blood sugar levels
Nuts have long been seen as a healthy snack. With a chronic metabolic condition like diabetes, the question comes up quickly: Are nuts really a good choice? And how do they affect blood sugar in practice?
The short answer: Most nuts have very little impact on blood sugar. They contain hardly any digestible carbohydrates, but plenty of healthy fats, fibre, and valuable micronutrients. This makes them especially interesting for people with type 2 diabetes or increased insulin resistance. In this article we look at the links between nuts and blood sugar, compare the key nut varieties from the 2DiE4 Live Foods range, and give clear guidance for everyday life.
Why are nuts helpful for diabetes?
Type 2 diabetes is marked by a disrupted glucose metabolism. Diet plays a central role. Especially important are foods with a low glycaemic index (GI) that raise blood sugar slowly and moderately.
- Low GI: Most nuts have a very low glycaemic index (between 0 and 25).
- Fibre: Slows glucose absorption and supports steady digestion.
- Fats & proteins: Increase satiety without causing blood sugar spikes.
- Magnesium & vitamin E: May have a positive effect on glucose metabolism.
- Phytonutrients: Anti-inflammatory and antioxidant.
The effect of individual nut types on blood sugar
| Nut type | Glycaemic index (GI) | Note |
|---|---|---|
| Walnuts | ~15 | High in omega-3, good for heart and brain |
| Almonds | ~10 | Very high in fibre, slow to digest |
| Brazil nuts | ~10 | Rich in selenium, very high fat, hardly any carbs |
| Pecans | ~10 | Extremely low in carbs, high fat |
| Hazelnuts | ~15 | Mild taste, balanced profile |
| Cashews | ~22 | Slightly higher in carbs, fine in moderation |
| Macadamias | ~10 | Very high fat, very low sugar |
| Activated nut mixes | ~10–15 | Depends on the blend, overall very favourable |
Source: 2DiE4 research based on publicly available nutrition databases (incl. USDA, Accu-Chek).
Why activated nuts are especially interesting for people with diabetes
- Less digestive stress, which can support a steadier blood sugar curve.
- Better utilisation of nutrients such as magnesium and zinc.
- All-natural, with no additives or sugar.
What does the research say?
Several studies show that regular nut consumption is linked with a lower risk of type 2 diabetes. A long-term US study found that participants who ate nuts frequently had a clearly reduced risk of metabolic syndrome. Walnuts and almonds were highlighted in particular.
The American Diabetes Association (ADA) also recommends nuts as part of a balanced diet for people with diabetes.
Practical tips: How to add nuts to your day
- Daily amount: A handful (about 25–30 g) per day is a good benchmark.
- Snack or topping: Ideal between meals or on muesli and salads.
- Choose plain: Avoid salted or sugared products.
- Eat slowly: Chew well to support satiety and digestion.
Why 2DiE4 Live Foods is the right choice
If you want to be on the safe side with nuts, choose 2DiE4 Live Foods activated organic nuts. We activate our nuts through a two-stage fermentation. They are soaked in spring water and sea salt, then dried slowly and gently at low temperatures. This reduces antinutrients such as phytic acid, increases bioavailable nutrients, supports gut health, and brings a natural umami taste with a perfect crunch. Handcrafted. No additives. 100% raw before activation. Vegan, organic, slow food.
We use only the best organic nuts – refined by hand, with no additives, not roasted. No compromises.
Our range includes:
- Activated Walnuts
- Activated Almonds
- Activated Hazelnuts
- Activated Pecans
- Activated Brazil Nuts
-
Activated Cashews
- Activated Pumpkin Seeds
- Activated Nut Mixes
Curious?
If you are looking for a snack that keeps your blood sugar in balance, try our activated nuts. Organic, fermented, gently processed – good for you and your body.
Discover now: visit the 2DiE4 shop
Get to know all our nuts: 7 varieties at 100 g each.
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FAQ: Frequently asked questions about nuts and blood sugar
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Are people with diabetes allowed to eat nuts?
Yes, in moderate amounts. They contain very little sugar, but plenty of healthy fats and fibre. -
Which nuts are best for diabetes?
Walnuts, almonds, pecans, and hazelnuts are considered especially suitable. -
How many nuts can I eat if I have diabetes?
About one handful (25–30 g) per day, unsalted and unsweetened. -
Do cashews raise blood sugar?
They are a little higher in carbohydrates, so enjoy in small amounts. -
What are activated nuts?
Nuts that are soaked and dried to improve digestibility and nutrient availability. -
Why does 2DiE4 ferment the nuts?
To reduce antinutrients, make nutrients more bioavailable, and support digestion. -
Do nuts contain carbohydrates?
Yes, but usually very little. Many nuts contain under 5 g of digestible carbohydrates per 100 g. -
Can nuts help with weight loss?
Despite their high fat content, nuts can support weight management thanks to strong satiety. -
Are all nuts suitable for diabetes?
Yes, as long as they are natural and eaten in moderation. -
Where can I buy suitable organic nuts?
At 2DiE4 Live Foods in our online shop: www.2die4livefoods.com