Pistachios

According to the Cleveland Clinic, pistachios have a high protein content as well as a blend of healthy monounsaturated and polyunsaturated fats that can help lower cholesterol levels. According to the CDC, lowering harmful "LDL" cholesterol can reduce your risk of heart disease, a common complication of diabetes.

Pistachios are high in calories but also high in protein and healthy fats, which help you feel satiated for longer. According to a 2014 study published in the Review of Diabetic Studies, eating pistachios can assist people with diabetes in lowering their blood sugar levels. In a 2015 study, participants with type 2 diabetes were given either a pistachio-enriched or conventional diet for four weeks. Researchers discovered that when comparing the pistachio group to the standard diet group, the ratio of HDL to LDL cholesterol was much improved in the pistachio group. Triglyceride levels were also lower in those on the pistachio diet, indicating better heart health.

Serving size: about 45 nuts