Almonds

The edible fruit of the almond tree, which grows primarily in the Middle East, is known as almonds. Almonds have long been regarded as the epitome of health and wellness, as they are tasty, nutty, and crispy. The kernels are one of the best sources of plant-based nutrients for good health. The almond kernel has a brown exterior peel and creamy-white meat. It is oval to conical in shape, measures about 2 cm long and 1 cm wide, and weighs 1.5 to 2 grams. Its cultivation and processing have become a major commercial crop in many parts of the world, including the United States, in recent years.

According to a previous study, almonds help people with type 2 diabetes maintain their glucose levels and minimize their risk of cardiovascular disease. There is one more reason almonds are a diabetes superfood: According to the National Institutes of Health (NIH), a 1-ounce (approximately 3 tbsp) portion contains 80 milligrams of magnesium, making it a great source. Magnesium supplementation can aid with bone health, blood pressure regulation, blood glucose control, and muscle and neuron function.

Serving size: about 23 nuts