Almonds are quite low in carbohydrate, contain many healthy minerals, like magnesium, as well as fiber.
A study on type 2 diabetics found that eating just 1 serving (1 ounce or 28 grams) of almonds 5 days per week for 12 weeks, reduced HbA1c.1
It also found that adding 1 serving of almonds to a carbohydrate-rich meal reduced post-meal blood sugar by 30%.1
In another study, type 2 diabetics eating about 2 ounces (60 grams) of almonds per day for 4 weeks, got lower body fat and fasting blood sugar, and 9% lower insulin resistance, compared to a standard diabetes diet.2
It’s best to use almonds as a substitute for refined carbohydrates, high-carb snacks, sugary foods, junk foods, etc.
- Cohen AE, Johnston CS. Almond ingestion at mealtime reduces postprandial glycemia and chronic ingestion reduces hemoglobin A(1c) in individuals with well-controlled type 2 diabetes mellitus. Metabolism. Sep;60(9):1312-1317.
- Li SC, Liu YH, Liu JF, Chang WH, Chen CM, Chen CY. Almond consumption improved glycemic control and lipid profiles in patients with type 2 diabetes mellitus. Metabolism. Apr;60(4):474-479.