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Diabetic diet: Can diabetics eat nuts and raisins?

Diabetics are advised to carefully watch their carb and calorie intake. Lack of proper disease management can lead to grave consequences, such as organ failure and heart disease.

Fruits tend to have a healthier form of carbohydrate that comes mostly in the form of starch. Diabetics are advised against taking foods with a high glycemic index score. These foods generally raise blood sugar and after a few hours, the patient experiences completely low blood sugars. High glycemic foods include soft drinks, white bread, white pasta, and all sugary snacks you can think of.

It is important to note that even the carbohydrate found in fruits has the potential to cause a blood sugar spike. Therefore, as with all other foods, moderation is key. Opting for a healthier source of carbohydrates such as raisins and nuts will be a wise decision; this combination also gives the body fiber, vitamins, and anti-oxidants. So, “can a diabetic eat nuts and raisins?” let us study this further!

Can diabetics eat raisins?

can diabetics eat raisins

Raisins are sun-dried seedless grapes. Raisins retain the nutritional content of grapes. There are a lot of misconceptions that revolve around what a diabetic is allowed to eat and what is harmful. Unfortunately, most people assume that because is sweet, it should be avoided in a diabetic diet. So “can diabetics eat raisins?”

Diabetic patients can have raisins and other fruits. However, this does not mean that you can eat the whole box of them! You have to exercise control.

When purchasing raisins from a local store, avoid ones with added sugar. Raisins have so much sugar that adding sugar is unnecessary. One and a half once box of raisins has about 34g carbs which are equivalent to 2 slices of white bread. It is important to note that raisins can make your blood sugar spike too.

In addition to being a healthy source of carbohydrates, raisins also offer other nutrients such as potassium, magnesium, and anti-oxidants. They contain no fat, saturated fat, or cholesterol. One serving of raisins gives 3g of fiber and up to 90 calories.

Eating raisins can help prevent conditions that are brought on by diabetes such as heart disease, stroke, blood pressure, and cholesterol. In fact, according to multiple experiments, raisins help stabilize blood sugar levels and can even help you reduce reliance on insulin.

Raisins are also heavy on the stomach, they give a feeling of satiety, decrease appetite, and are a good way of including fiber-rich meals in our diet. As a diabetic, ensure you get your daily fiber fix by at least finishing half your plate containing vegetables and fruits.

There are many misconceptions around raisins; that they affect blood sugar and can cause cavities. These are all lies. Simply eat your fair share of raisins!

Can diabetics eat nuts?

Nuts are considered very nutritious. They have high vitamin, mineral, calcium, and unsaturated fatty acids. A diabetic is advised to consume at least a handful of nuts every day.

However, not all nuts are safe for a diabetic; others are safer than others. It is important to note that nuts are high in calories. Diabetics are advised to practice portion control. One ounce per serving is adequate. Although nuts are not associated with weight gain, overeating nuts can lead to weight gain. Coated nuts are a big no for diabetics since they tend to contain a lot of carbs. dry roasted or raw nuts are ideal for diabetics.

So, can diabetics eat nuts? Here are the best nuts suggested for diabetic people;

  • Walnuts. Walnuts are a good source of protein and fiber; these help manage appetite and blood sugars. They give a feeling of fullness, therefore, preventing snacking before meals which will eventually lead to weight loss. Walnuts also contain anti-inflammatory constituents such as alpha-lipoic acid (ALA). Diabetes and other diseases such as Alzheimer’s disease and heart disease are closely linked to inflammation. This makes walnuts ideal for diabetics.
  • Almonds. Almonds help prevent heart disease for type 2 diabetics. They are also a good sauce of fiber. In addition, almonds are a great source of magnesium. This is ideal for diabetes patients because most diabetics lack magnesium. Taking higher amounts of magnesium to promote healthy bones, stable blood sugar, normal blood pressure, and effective muscle and nerve function.
  • Pistachios. With a recommended serve size of about 45 nuts, pistachios are a great source of fiber, protein, and healthy fat. They also help lower cholesterol levels.

How to include nuts and raisins in your diabetic diet

There are many ways to include nuts and raisins in your diabetic diet, these include:

  1. You can choose to add powdered nuts to your cup of tea
  2. Add nuts and raisins to your smoothie. Put nuts and other ingredients in a blender and simply blend!
  3. Add raisins and nuts to your desserts. Hearing the word dessert automatically screams unhealthy! However, nowadays you can make your nut-based unsweetened desserts. Make sure to put enough nuts and raisins in your desert to even out the carbs!
  4. You can also top your salad with raisins and nuts! They make the salad more interesting
  5. Use as a pancake topping. Instead of using syrup, use raisins, and other berries as your pancake topping
  6. Add to cereal or oatmeal. Adding nuts and raisins to cereal will help balance out its glycemic index
  7. You can eat raisins and nuts as a snack on your own too! However, remember that they form part of your calorie intake for the day too!

When it comes to the question, “can diabetics eat raisins and nuts?” here are the key takeaways

  • Raisins and nuts are very healthy for diabetics; however, portion control is the key to eating these snacks
  • Raisins and nuts have anti-oxidants and anti-inflammatory that is very helpful in diabetes management
  • Consider combining raisins and nuts with other meals. It is a sneaky way of ensuring you are getting your fiber and protein intake.

So, there you have it! Enjoy taking your nuts and raisins without any guilt.


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