Nuts for diabetics: the complete guide to choosing the best nuts for diabetes
Nuts can be a nutritious part of a diabetes-friendly diet because they provide healthy fats, fibre, protein and essential nutrients while most plain varieties have relatively little effect on blood sugar when eaten in appropriate portions. Most plain nuts can be enjoyed as a satisfying snack or included in meals, making them a practical choice for many people living with diabetes.
The best nuts for diabetes are generally those that are naturally low in digestible carbohydrate, rich in unsaturated fats and consumed in sensible portion sizes. Almonds, walnuts, pistachios, pecans, macadamia nuts, Brazil nuts, cashews and peanuts can all have a place in a balanced eating plan, although their nutritional profiles, carbohydrate content and calorie density vary.
This guide explains how nuts can affect blood sugar, compares different types of nuts and looks at portions, preparation and practical ways to include them in a diabetes-friendly eating pattern.
Discover the best nuts for diabetics, compare their nutritional benefits, and learn how to enjoy almonds, walnuts, pistachios, cashews, peanuts and more as part of a healthy diabetes-friendly diet.
Explore our diabetes food guides
Are nuts good for diabetics?
Yes. Most plain nuts can be a healthy addition to a diabetes-friendly diet when eaten in appropriate portions. Naturally rich in healthy unsaturated fats, fibre, plant protein, vitamins and minerals, nuts provide a satisfying snack or ingredient while containing relatively little digestible carbohydrate. This combination means they generally have a lower glycaemic impact than many processed snacks containing refined carbohydrate or added sugar.
Including nuts for diabetics as part of a balanced eating plan may also support heart health, weight management and overall diet quality. This is particularly important because people living with diabetes have a higher risk of cardiovascular disease. Although nuts are highly nutritious, they are also energy dense, so enjoying sensible portions remains important.
Rather than relying on a single type of nut, aim to enjoy a variety throughout the week. Different nuts provide different combinations of healthy fats, fibre, protein, vitamins, minerals and antioxidants, making them a valuable part of a balanced diabetes-friendly eating pattern.
Nuts and blood sugar
Understanding the relationship between nuts and blood sugar helps explain why nuts are often recommended as part of a healthy eating pattern for people with diabetes. Most plain nuts have a naturally low glycaemic impact because they contain relatively little digestible carbohydrate while providing healthy unsaturated fats, fibre and plant protein.
Healthy fats and fibre can slow the digestion and absorption of carbohydrates, while protein can help promote fullness between meals. As a result, many of the best nuts for diabetes are generally less likely than refined carbohydrate snacks to cause rapid rises in blood glucose.
Although nuts are not carbohydrate-free, enjoying a small handful as a snack or alongside foods such as fruit, yoghurt or whole grains may help reduce the overall glycaemic impact of a meal. Replacing biscuits, crisps, confectionery and other highly processed snacks with plain nuts can also improve the overall nutritional quality of your diet while supporting healthier blood sugar management.
Why choose low carb nuts for diabetics?
Not all nuts contain the same amount of carbohydrate. Choosing low carb nuts for diabetics can be a practical way to help manage carbohydrate intake while still benefiting from the healthy fats, fibre, protein and essential nutrients that nuts provide.
Nuts such as pecans, macadamia nuts, Brazil nuts and walnuts are naturally lower in digestible carbohydrate than varieties such as cashews or pistachios. However, every type of nut offers its own nutritional advantages, so there is no single “best” choice for everyone.
You can explore individual varieties in our guides to can a diabetic eat almonds, can a diabetic eat cashews, can a diabetic eat walnuts, can a diabetic eat pistachios, can diabetics eat peanuts, can diabetics eat Brazil nuts, can diabetics eat pecans and can diabetics eat macadamia nuts. Whichever varieties you choose, the most important factors are selecting plain products, enjoying appropriate portions and including them within an overall balanced eating plan.
While most plain nuts can be included in a diabetes-friendly eating plan, each variety offers its own nutritional profile and unique health benefits. The next section compares the best nuts for diabetes before exploring each one in more detail to help you choose the options that best suit your tastes, nutritional needs and overall eating plan.
Best nuts for diabetes
There is no single “best” nut for everyone living with diabetes. Most plain nuts can be part of a healthy eating pattern, but they differ in their carbohydrate content, healthy fats, fibre, protein and key nutrients. Choosing a variety of nuts allows you to benefit from their different nutritional strengths while enjoying a wider range of flavours and textures.
Healthy nuts at a glance
The table below compares some of the most popular nuts to help you choose the options that best suit your nutritional needs and personal preferences.
| Nut | Carbohydrate | Fibre | Protein | Healthy fats | Key nutritional benefit |
|---|---|---|---|---|---|
| Almonds | Low | High | High | High | Rich in vitamin E and magnesium |
| Walnuts | Very low | Moderate | Moderate | Very high | Excellent source of plant omega-3 fats |
| Pistachios | Moderate | High | High | High | Rich in protein and potassium |
| Cashews | Moderate | Moderate | Moderate | High | Rich in magnesium and copper |
| Peanuts* | Low | Moderate | High | High | High in protein with a low glycaemic impact |
| Brazil nuts | Very low | Moderate | Moderate | Very high | Excellent source of selenium |
| Pecans | Very low | High | Low | Very high | Very low in carbohydrate and rich in antioxidants |
| Macadamia nuts | Very low | Moderate | Low | Very high | Rich in monounsaturated fats |
*Peanuts are technically legumes rather than tree nuts, but nutritionally they are often grouped with nuts because they provide similar amounts of protein, healthy fats and fibre.
No single nut provides every nutritional benefit. Some are naturally lower in carbohydrate, while others contain more fibre, protein or particular vitamins and minerals. Rather than choosing one variety, enjoying a mixture of plain nuts in sensible portions allows you to benefit from the unique nutritional strengths of each. The following sections explore the best nuts for diabetes in more detail, including how they affect blood sugar, their nutritional benefits and practical serving suggestions.
Can a diabetic eat almonds?
Yes, most people with diabetes can enjoy almonds as part of a balanced eating plan. If you are wondering can a diabetic eat almonds, the answer is generally yes. Almonds are naturally low in digestible carbohydrate and rich in healthy unsaturated fats, fibre and plant protein, making them one of the most popular choices for healthy snacking. They are also packed with important nutrients, including vitamin E and magnesium, both of which play essential roles in overall health.
Because almonds contain relatively little carbohydrate and plenty of fibre, they have a low glycaemic impact and are unlikely to cause large rises in blood glucose when eaten in sensible portions. Their healthy fat and protein content also help promote fullness, making them a satisfying snack that may reduce the temptation to reach for highly processed foods. A typical portion of around 30 g (about 23 whole almonds) provides a good balance between nutrition and portion control while contributing valuable fibre and magnesium to the diet.
Explore our complete guide to can a diabetic eat almonds for more information about nutrition, portion sizes and practical ways to enjoy them. It also looks more closely at are almonds good for diabetics and how almonds can fit into different meals and snacks.
Can a diabetic eat cashews?
Yes, people with diabetes can enjoy cashews as part of a balanced eating plan. If you are wondering can a diabetic eat cashews, the answer is generally yes, although they contain slightly more carbohydrate than many other nuts. Cashews are naturally rich in healthy unsaturated fats, plant protein and important minerals such as magnesium and copper, making them a nutritious addition to meals and snacks when eaten in appropriate portions.
Because cashews contain more digestible carbohydrate than almonds, walnuts or pecans, portion control is particularly important. Even so, they still have a relatively low glycaemic impact and are unlikely to cause large rises in blood glucose when enjoyed as part of a balanced meal or snack. A portion of around 30 g (approximately 16 to 18 cashews) provides a good balance between nutrition and calorie intake while supplying valuable minerals and healthy fats.
Read our complete guide to can a diabetic eat cashews for a closer look at their nutritional value, carbohydrate content and suitable serving sizes. The guide also examines cashews blood sugar impact, including how portion size and meal combinations may affect blood glucose.
Can a diabetic eat walnuts?
Yes, most people with diabetes can enjoy walnuts as part of a healthy, balanced eating plan. If you are wondering can a diabetic eat walnuts, the answer is generally yes. Walnuts are naturally low in digestible carbohydrate and are particularly well known for their high content of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. They also provide healthy unsaturated fats, fibre, protein and a range of vitamins and minerals that support overall health.
Walnuts have a low glycaemic impact and are unlikely to cause large rises in blood glucose when eaten in sensible portions. Their combination of healthy fats, fibre and protein helps promote fullness, while their omega-3 fats may contribute to heart health, an important consideration for people living with diabetes. A typical portion of around 30 g (about 12 to 14 walnut halves) provides valuable nutrition while helping support healthy eating habits.
Discover more about serving sizes, heart health and how walnuts may affect blood sugar in our detailed guide to can a diabetic eat walnuts, including the evidence surrounding walnuts blood sugar levels.
Can a diabetic eat pistachios?
Yes, most people with diabetes can enjoy pistachios as part of a balanced eating plan. If you are wondering can a diabetic eat pistachios, the answer is generally yes. Pistachios are naturally rich in healthy unsaturated fats, plant protein, fibre and a range of vitamins and minerals, including potassium and vitamin B6. They also provide a satisfying crunch and are one of the highest-protein nuts, making them a popular choice for healthy snacks.
Pistachios have a relatively low glycaemic impact and are unlikely to cause large rises in blood glucose when eaten in sensible portions. Their combination of fibre, protein and healthy fats helps promote fullness, while eating pistachios in their shells may naturally slow down eating and encourage better portion control. A portion of around 30 g (approximately 49 pistachio kernels) provides valuable nutrition while fitting comfortably into a balanced diabetes-friendly diet.
For more information about their nutritional value, serving sizes and their possible role in type 2 diabetes management, read our complete guide to can a diabetic eat pistachios, including the evidence surrounding pistachios type 2 diabetes.
Can diabetics eat peanuts?
Yes, most people with diabetes can enjoy peanuts as part of a balanced eating plan. If you are wondering can diabetics eat peanuts, the answer is generally yes. Although peanuts are technically legumes rather than tree nuts, they have a similar nutritional profile to many nuts. They are naturally rich in healthy unsaturated fats, plant protein and fibre, making them a filling and nutritious snack or ingredient in meals.
Peanuts have a low glycaemic impact and are unlikely to cause large rises in blood glucose when eaten in sensible portions. Their combination of healthy fats, fibre and protein helps promote fullness and provides longer-lasting energy between meals. Natural peanut butter can also be a good choice, provided it contains little more than peanuts and does not include added sugars, hydrogenated fats or excessive salt. A typical portion is around 30 g of peanuts or one to two tablespoons of natural peanut butter.
Explore peanuts and glycemic index, appropriate serving sizes and how to choose healthier peanut butter in our complete guide to can diabetics eat peanuts.
Can diabetics eat Brazil nuts?
Yes, most people with diabetes can enjoy Brazil nuts as part of a balanced eating plan. If you are wondering can diabetics eat Brazil nuts, the answer is generally yes. Brazil nuts are naturally low in digestible carbohydrate and rich in healthy unsaturated fats, fibre and plant protein. They are particularly well known for being an exceptional source of selenium, an essential mineral that supports antioxidant function, immune health and normal thyroid function.
Brazil nuts have a low glycaemic impact and are unlikely to cause large rises in blood glucose when eaten in sensible portions. Because they contain such high amounts of selenium, however, they should be eaten in moderation. Because selenium levels vary considerably between Brazil nuts, one or two nuts are usually sufficient for most adults. Eating larger amounts regularly may provide excessive selenium. Their healthy fats and fibre also make them a satisfying snack that fits well into a balanced diabetes-friendly diet.
Read our complete guide to can diabetics eat Brazil nuts for more information about selenium, suitable serving sizes and the evidence surrounding Brazil nuts insulin sensitivity.
Can diabetics eat pecans?
Yes, most people with diabetes can enjoy pecans as part of a balanced eating plan. If you are wondering can diabetics eat pecans, the answer is generally yes. Pecans are naturally very low in digestible carbohydrate and rich in healthy monounsaturated fats, fibre and antioxidants. Their rich, buttery flavour makes them a versatile choice for snacks, salads and a variety of cooked dishes.
Pecans have a low glycaemic impact and are unlikely to cause large rises in blood glucose when eaten in sensible portions. Their combination of healthy fats and fibre helps promote fullness, while their antioxidant compounds may contribute to overall heart health. A typical portion of around 30 g (approximately 19 pecan halves) provides valuable nutrition while fitting comfortably into a balanced diabetes-friendly eating plan.
Learn more about their nutritional value, serving sizes and the possible role of pecans for blood sugar control in our guide to can diabetics eat pecans.
Can diabetics eat macadamia nuts?
Yes, most people with diabetes can enjoy macadamia nuts as part of a balanced eating plan. If you are wondering can diabetics eat macadamia nuts, the answer is generally yes. Macadamia nuts are naturally very low in digestible carbohydrate and are one of the richest sources of heart-healthy monounsaturated fats. They also provide fibre, small amounts of plant protein and a range of vitamins and minerals, making them a nutritious addition to meals and snacks.
Macadamia nuts have a very low glycaemic impact and are unlikely to cause large rises in blood glucose when eaten in sensible portions. Their high content of healthy fats helps promote fullness and makes them a satisfying snack, although they are also one of the most calorie-dense nuts. A portion of around 30 g (approximately 10 to 12 macadamia nuts) provides valuable nutrition while helping to keep portion sizes and overall calorie intake in balance.
Discover their nutritional value, suitable serving sizes and how macadamias can fit into everyday meal planning in our complete guide to can diabetics eat macadamia nuts, including practical advice on macadamia nuts for diabetes diet choices.
Every nut has its own nutritional strengths, and there is no single variety that is best for everyone. Almonds, walnuts, pistachios, cashews, peanuts, Brazil nuts, pecans and macadamia nuts can all be enjoyed as part of a balanced diabetes-friendly eating plan when eaten in sensible portions. Beyond the type of nut you choose, however, the way nuts are processed and prepared can also influence their nutritional value. The next section explains what to look for when selecting healthier nut products.
Choosing healthy nuts
Choosing plain, minimally processed nuts is just as important as choosing the type of nut itself. Roasting methods, added salt, sugars and flavourings can all affect the nutritional quality of nuts and how well they fit into a diabetes-friendly eating plan. Reading food labels and comparing products can help you make healthier choices without giving up convenience or flavour.
Raw, roasted or salted?
Raw and plain dry-roasted nuts are generally the best everyday choices for people with diabetes. They retain their natural nutrients without the added sugars or coatings found on some flavoured varieties. Dry roasting enhances flavour and texture without necessarily affecting the nutritional value, provided no unnecessary ingredients are added.
Oil-roasted nuts can also be enjoyed, but they may contain additional fats depending on the oil used during processing. Likewise, lightly salted nuts can fit into a balanced diet for many people, although those with high blood pressure or kidney disease, or those who have been advised to reduce sodium intake, may prefer unsalted varieties.
Preparation can affect each variety differently. For more detailed advice, explore our guides to can a diabetic eat almonds, can a diabetic eat cashews, can diabetics eat peanuts and can a diabetic eat pistachios.
Nut butters
Nut butters can be another convenient way to enjoy the nutritional benefits of nuts, provided you choose them carefully. Natural peanut butter and almond butter made primarily from nuts are generally the best options, offering healthy fats, protein and fibre without unnecessary ingredients.
When buying nut butters, read the ingredient list carefully. Ideally, it should contain only the nuts themselves, with perhaps a small amount of salt. Products containing added sugars, syrups, hydrogenated fats or excessive amounts of salt are best limited, as they may reduce the overall nutritional value.
For more detailed guidance on spreads and nut-based products, see can diabetics eat peanuts and can a diabetic eat almonds, which include advice on choosing peanut butter and almond butter.
Choosing the right type of nut is only part of the picture. Equally important is selecting products with minimal processing and avoiding unnecessary added sugars, excessive salt and other ingredients that can reduce their nutritional value. The next section explains how much to eat and offers practical ways to include nuts in a balanced diabetes-friendly eating plan.
How many nuts should a diabetic eat?
Most people with diabetes can enjoy nuts every day as part of a balanced eating plan, but portion size is important. Although nuts are naturally low in digestible carbohydrate and rich in healthy fats, fibre and protein, they are also energy dense. Eating the right amount allows you to enjoy their nutritional benefits while helping to maintain a healthy weight and overall calorie balance.
Portion sizes
A typical serving of nuts is around 30 g (1 oz), which is roughly equivalent to a small handful. Depending on the variety, this may be about 23 almonds, 12 to 14 walnut halves, 49 pistachio kernels, 16 to 18 cashews, 19 pecan halves, 10 to 12 macadamia nuts or one or two Brazil nuts. These are approximate serving sizes rather than strict rules, but they provide a useful guide for everyday eating.
Rather than eating directly from a large packet, try measuring out a serving into a small bowl or reusable container. This makes it easier to enjoy nuts mindfully while avoiding accidental overeating. Although nuts are rich in healthy fats, regularly eating very large portions can significantly increase your daily calorie intake.
Serving sizes vary by variety. Our guides to can a diabetic eat almonds, can a diabetic eat cashews, can diabetics eat Brazil nuts and can diabetics eat macadamia nuts provide more detailed portion guidance.
Easy ways to include nuts in your diabetes diet
Nuts are incredibly versatile and can be enjoyed in many different ways throughout the day. A small handful makes a convenient snack between meals, while chopped nuts add flavour, texture and nutrition to breakfasts, salads, vegetable dishes and home cooking. They also pair well with unsweetened Greek yoghurt, porridge and wholegrain breakfast cereals.
Natural nut butters can also be included in moderation as part of a balanced meal or snack. Try spreading peanut or almond butter on wholegrain toast, adding a spoonful to porridge or using it as a dip for apple slices or celery sticks. Choosing plain nuts and natural nut butters without added sugars helps maximise their nutritional value.
For more ideas, explore our guides to can a diabetic eat walnuts, can a diabetic eat pistachios, can diabetics eat pecans and can diabetics eat macadamia nuts, including practical ways to use them in meals and snacks.
Choosing appropriate portions and healthier nut products can help you enjoy their nutritional benefits with confidence. The final section answers some of the most common questions about nuts and diabetes.
Frequently asked questions
Choosing the right nuts is only one part of building a healthy diabetes-friendly eating plan. Below are answers to some of the questions people most commonly ask about nuts for diabetics, including portion sizes, blood sugar, everyday eating and healthier choices.
Are nuts good for type 2 diabetes?
Yes. Most plain nuts can be a healthy addition to a balanced eating plan for people with type 2 diabetes. Their combination of healthy unsaturated fats, fibre and plant protein means they have a relatively low glycaemic impact and can help make meals and snacks more satisfying when eaten in appropriate portions.
Which nuts are best for diabetes?
There is no single “best” nut for everyone. Almonds, walnuts, pistachios, cashews, peanuts, pecans, Brazil nuts and macadamia nuts all provide different nutritional benefits. The healthiest approach is to enjoy a variety of plain nuts in sensible portions as part of an overall balanced diet.
Which nuts have the lowest carbohydrates?
Pecans, macadamia nuts, Brazil nuts and walnuts are among the lowest-carbohydrate nuts. However, even nuts with slightly more carbohydrate, such as pistachios and cashews, can still fit into a diabetes-friendly eating plan when portion sizes are appropriate.
Can people with diabetes eat nuts every day?
Yes. Most people with diabetes can enjoy a small handful of plain nuts every day as part of a healthy eating pattern. Regularly including nuts may help improve the overall nutritional quality of the diet while providing healthy fats, fibre and protein.
How many nuts should a diabetic eat?
A serving of around 30 g (about a small handful) is suitable for most adults. Because nuts are naturally high in healthy fats and calories, eating sensible portions helps you gain their nutritional benefits while supporting healthy weight management.
Are roasted nuts healthy?
Plain dry-roasted nuts are generally a healthy choice. Raw nuts are equally nutritious. Try to limit honey-roasted, sugar-coated or heavily flavoured varieties, as they often contain added sugars, salt or other ingredients that reduce their nutritional value.
Are honey-roasted nuts good for diabetics?
Honey-roasted nuts usually contain added sugar and may contain more salt than plain varieties. They can be enjoyed occasionally in a small portion, but raw or plain dry-roasted nuts are generally better everyday choices.
Is peanut butter good for diabetes?
Natural peanut butter made mainly from peanuts, with little or no added sugar, is generally a healthy choice. As with whole nuts, portion size is important because peanut butter is energy dense.
Which nuts are highest in protein?
Peanuts are among the highest in protein, followed by almonds and pistachios. Including a variety of nuts helps provide a good balance of protein, healthy fats, fibre and essential nutrients.
Related diabetes food guides
Nuts are just one part of a healthy diabetes-friendly eating pattern. Explore the guides below for more detailed information about fruits for diabetics, vegetables for diabetics, grains for diabetics, protein foods for diabetics, dairy for diabetics, drinks for diabetics, seeds for diabetics, legumes and pulses for diabetics, sweeteners for diabetics, breakfast for diabetics and snacks for diabetics.
Whether you are comparing foods across different food groups or planning everyday meals, our diabetic food guide helps you understand how they fit into a balanced diet. You can also explore the best diabetic diet, food choices for diabetics, diet guidance for diabetics, foods to avoid with diabetes and the type 2 diabetes diet sheet for practical advice on building healthier eating habits. For a complete overview of every food group covered on the site, visit what can a diabetic eat?, our master guide to eating well with diabetes.
What can a diabetic eat?
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Best diabetic diet
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Diabetic food guide
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Diet guidance for diabetics
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Food choices for diabetics
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Foods to avoid with diabetes
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Type 2 diabetes diet sheet
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Breakfast for diabetics
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Condiments for diabetics
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Dairy for diabetics
Compare milk, yoghurt, cheese and dairy alternatives, considering carbohydrates, added sugar, protein, saturated fat and suitable portions.
Drinks for diabetics
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Fats and oils for diabetics
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Fruits for diabetics
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Grains for diabetics
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Herbs for diabetics
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Legumes and pulses for diabetics
Learn about beans, lentils, chickpeas and peas, including their fibre, protein and carbohydrate content, portions and practical meal ideas.
Seeds for diabetics
Learn about chia, flax, pumpkin, sunflower and sesame seeds, including their nutrition, portions and simple uses in meals and snacks.
Spices for diabetics
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Sweeteners for diabetics
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Vegetables for diabetics
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These guides are designed to work together, with each exploring a different aspect of diabetes-friendly eating in greater detail. Use them to compare individual food groups, understand how different foods affect blood sugar, discover healthier everyday choices, and gradually build a balanced eating pattern that is both nutritious and enjoyable.
Final takeaway
Healthy nut choices for diabetes do not depend on finding one “perfect” nut or avoiding all higher-carbohydrate varieties. The most effective approach is to enjoy a variety of plain nuts in sensible portions, choosing options that provide healthy fats, fibre, protein and essential nutrients while fitting comfortably into your overall eating pattern.
Build your meals and snacks around a mixture of nutrient-rich foods, using nuts to add flavour, texture and nutrition rather than eating them in large quantities. Almonds, walnuts, pistachios, cashews, peanuts, Brazil nuts, pecans and macadamia nuts can all have a place in a balanced diabetes-friendly diet, with portion size and preparation often being just as important as the type of nut you choose.
Your ideal choices may depend on your blood sugar goals, medications, activity levels, appetite and overall health needs. Raw, dry-roasted and natural nut butters can all fit into a healthy eating plan, while sugar-coated, honey-roasted and heavily flavoured varieties are generally best enjoyed occasionally.
For guidance beyond nuts, What can a diabetic eat? provides the site’s master guide to food choices and diabetes-friendly eating.