Peanuts

Peanuts, with their high fiber and protein content, are a very diabetes-friendly food. According to a small pilot study published in the 2019 issue of the Journal of the American College of Nutrition, peanuts not only have a low glycemic load (a measure of how quickly a food tends to raise blood sugar), but they may also help regulate blood sugar.

According to a study published in the Journal of the American College of Cardiovascular Disease in November 2017 that connected nut consumption (including peanuts) to a lower risk of heart disease, According to the British Diabetes Association, Diabetes.co.uk, eating peanuts can successfully lower LDL cholesterol. You can put a handful of peanuts into your next salad or stir fry, or add a teaspoon of low-sodium peanut butter to your daily oatmeal or smoothie.

Serving size: about 28 peanuts