Nuts and nut butter

Nuts have been demonstrated to be an excellent way to help manage blood sugar levels in studies. When eaten alongside high-carbohydrate or high-GL foods, peanuts and peanut butter have been found to help reduce blood sugar spikes. Peanuts and peanut butters are low GI and GL foods because they include healthful oils, protein, and fiber that help regulate blood sugar levels.

A study of 25 people with type 2 diabetes found that eating peanuts and almonds throughout the day as part of a low-carb diet decreased blood sugar levels both fasting and post-meal. Furthermore, a review found that in people with type 2 diabetes, diets emphasizing tree nuts at an average daily consumption of 2 ounces (56 grams) significantly lowered fasting blood sugar and hemoglobin A1c (HbA1c), a marker of long-term blood sugar management.