Are Walnuts Good for Diabetics?- Here’s Why they are Healthy

Nuts are healthy and very beneficial for you. Are Walnuts Good for Diabetics? Out of all the nuts there are, walnuts are about the healthiest. While all nuts have benefits for you, managing diabetes takes some work. Once you are diagnosed with diabetes, you have to make several lifestyle changes which means eating healthy and getting off your butt. 🙂

Why Walnuts are Healthy for you as a Diabetic

Are Walnuts Good for Diabetics
Walnuts for Diabetics

Now while diabetes means that you will no longer be eating some of your favorite “sugar” foods, nuts are not the ones causing diabetes or being eliminated.

Nuts and walnuts are not only going to help you with your diabetes, but they are beneficial for pitching in against other health issues.

So you have diabetes and maybe having some troubles with your blood sugars. Then you might want to turn to walnuts as a healthy snack. They are good for your cholesterol. They’re also heart healthy and help your blood vessels to improvement.

Now the one thing that you have to watch and be careful with is calories. One ounces contains 185  calories, so you should be aware of that and not go overboard. But since walnuts provide healthy fats, fiber, and protein they make an excellent healthy snack.

Having a handful of walnuts a day can cut your risk for diabetes by 25%! It’s a great option to have to help avoid diabetes. Another positive feature of walnuts for diabetes is that out of all the nuts is that they have the highest content of polyunsaturated fats and there’s proof  that these fats have positive effects on how your body uses insulin.

There has been significant research done about walnuts can help to prevent cancer, the onset of diabetes, benefits for cardiovascular, and gallstones. Since they are also a good source of omega 3 fatty acids, it’s also been shown to decrease inflammation. Decreasing inflammation is the absolute best thing you can do for your body.

One of the highest antioxidant foods available is walnuts and this helps to protect against oxidative stress and damage from free radicals. The health of your brain including your memory, your mood, and preventing the problem of trouble remembering as you age are things that walnuts can improve with.

Most nuts are low in carbohydrates. One ounce of walnuts has only four carbs. Most nuts including walnuts are low in the glycemic index. This measures how fast a certain food will raise your blood sugar. Walnuts and other nuts are low in this aspect which is good news.

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Nutritional Value of Walnuts

One cup provides the following nutrients daily value:

  • Manganese- 200%
  • Calcium- 11%
  • Riboflavin- 10%
  • Iron- 19%
  • Folate- 29%
  • Thiamine- 27%
  • Copper- 93%
  • Vitamin B6- 31%
  • Zinc- 24%

Health Benefits of Walnuts

Weighing in on a Scale
Weighing in on a Scale

Losing Weight

Even though walnuts are high in calories and high in fat, they can help you in the weight loss department. First things first, keep the portions low. One handful is about 13 pieces of walnuts and is enough to make you feel full without getting too many calories and too much fat.

We all seem to lose weight with snacking and those “empty” calories. Normally a person’s average snack is about 600 calories. With walnuts you’re looking at only less than 200 calories. Now couple this with at least some modest exercise and you could be losing a pound a week.


Your body needs fiber and about 25-30 grams a day. Most people are deficient in fiber. Walnuts gives you almost 8 grams of fiber with one cup a day. Fiber is so important with weight loss and and bowel movements.

Breast Cancer

Breast cancer risk can be reduced by having a few walnuts a day according to The American Society for Cancer Research.

Your Skin

Vitamin B’s are essential for the health of your skin and they also help lower your stress levels which results in your skin looking better. Walnuts are packed with vitamin B’s so they are good for you and your skin. The vitamin B’s coupled with vitamin E are antioxidants that aid in the fighting off the free radicals that cause stress. This process puts off your aging process.

Hair Follicles

Ingredients that help to strengthen your hair follicles are the omega’s, omega-3, omega 6, and omega 9- fatty acids and also potassium.

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Healthier Hair

Trying to keep your hair looking healthier these days isn’t easy with all the negatives that can affect it such as a stressful and hectic schedule, pollution in the air, and bad eating lifestyle. Walnuts help tremendously by keeping your hair healthy whether you use externally as an oil or by consumption.

Your Scalp

If you have a healthy scalp, then you’ll have healthy hair. The use of walnut oil on a regular basis will keep dermatitis away by keeping your scalp hydrated and moisturized. Walnut provides properties that are anti-fungal and can help preventing ringworm that causes infections.


Would you like something to help you sleep better? Of course you do. Walnut contain melatonin which is the hormone that aids us in getting to sleep. Melatonin after all, helps you not only to fall asleep quicker, but helps you to stay asleep not wake up as often during the night.

Your Heart

Heart disease and cardiovascular risk factors can be reduced by decreasing your LDL levels of cholesterol by eating walnuts. Research was done and it showed that you can also reduce your overall BMI and fats in your blood by eating walnuts They contribute to heart disease. Pass the walnuts please!


Walnuts has more antioxidants than any other nut. This includes pecans, brazil nuts, and almonds. The polyphenols which are these healthy antioxidants contribute to every benefit that walnuts offers. You only need to have a handful of walnuts daily to obtain the benefits.

Your Immune System

And because walnuts have the highest amount of antioxidants, they are extremely beneficial in keeping your immune system running in top form! You need a strong and healthy immune system for survival.