Blood sugar-lowering effect of oilseeds

Hearing (16:25)

Consuming oilseeds before meals has been shown to reduce postprandial blood sugar spikes and contribute to improving glucose management, especially in people with insulin resistance and type 2 diabetes.

Theoretical background: how do oil seeds work?

Oil seeds – such as almonds, walnuts, cashews, pistachios, and peanuts – have a positive effect on blood sugar levels thanks to their complex effects:

• They have a low glycemic index, meaning they raise blood sugar levels to a minimal extent.
• They are high in fiber, protein, and healthy fats (monounsaturated and polyunsaturated fatty acids), which slow down the absorption of carbohydrates.
• Fiber and fat also slow down stomach emptying, so the effect of digested carbohydrates on blood sugar is blunted, and the blood sugar spike becomes flatter. 1. 2.
• Plant protein also supports insulin sensitivity.

Clinical evidence and human studies

Numerous clinical studies have shown that consuming oilseeds before or as part of a meal significantly reduces the rise in blood sugar levels after a meal: 1. 2. 3.

• In a randomized controlled trial, daily consumption of 60 g of oilseeds significantly reduced both glycohemoglobin (HbA1c) and LDL cholesterol levels in type 2 diabetics. 1.

• Studies have combined almonds or a mixed seed mixture with white bread and found that consuming the seeds before or at the same time significantly reduced postprandial (after-meal) blood sugar spikes in both healthy and diabetic subjects. 1. 2.

• Eating ground peanuts also reduced blood sugar spikes in a human study.

Eating 15-30 g of nuts before a meal – especially almonds, cashews, and walnuts, which are rich in fiber and protein – reduces the post-meal blood sugar spike and can improve the feeling of satiety. 1. 2. 3.

Mechanisms: why does it work?

The glucoregulatory benefits of oilseeds can be attributed to the following mechanisms: 1. 2. 3.

• Fats and fiber slow down absorption: by slowing down the emptying of the stomach, they prevent a large increase in blood sugar. 1. 2
• Low carbohydrate content: seeds have a minimal glycemic impact on their own. 1.
• Protein and fatty acids: promote smooth insulin response, improve insulin sensitivity, and help smooth out post-meal blood sugar fluctuations. 1. 2.
• Micronutrients: seeds are rich in antioxidants, magnesium, polyphenols, which bring additional benefits in improving carbohydrate metabolism. Pdf.

Practical application and recommendations

Dietary pre-loading of oilseeds (consumption before or with meals) has significant benefits for diabetics and those with insulin resistance: 1. 2. 3.

• Recommended amount: 15-30 g per day, preferably unsalted and unroasted. 1.
• Almonds, walnuts, cashews, peanuts, and pistachios can be particularly beneficial choices.
• It is worth consuming it about 30 minutes before the main meal, or as the first part of the meal. 1. 2.
• You should pay attention to the energy content, especially when dieting, but the high fiber content of the seeds supports a feeling of satiety and can help control weight. 1. 2.
  

Conclusion

Regular, moderate consumption of oilseeds before or with meals has been shown to reduce blood sugar spikes, improve glycemic control, promote insulin sensitivity, and provide additional health benefits in terms of preventing heart and metabolic diseases.

These effects have been supported by clinical studies, which is why incorporating oilseeds into the diet is particularly recommended for improving blood sugar control .

Glycemic index of oilseeds and their known blood sugar-lowering effects 1. 2. 3.

Seed type	Glycemic index	Blood sugar-lowering effect
Almond Walnut Pistachio Cashew Pecan Macadamia nuts Paradise Hazelnut Peanut Sunflower seeds Sesame	15 15 15 20 20 20 20 25 15-20 35 35	strong strong medium medium strong medium medium medium strong medium medium

• All of the seed types listed here have a low glycemic index (15-35), meaning they barely raise blood sugar levels.
• The blood sugar-lowering effect of almonds, walnuts, pistachios, and peanuts is outstanding, as clinical studies also indicate. 1. 2. 3.
• All of these oilseeds improve insulin sensitivity and reduce blood sugar fluctuations when consumed before main meals .

The table clearly shows that among the oilseeds, almonds, walnuts, peanuts and pistachios have the strongest blood sugar-lowering effect, therefore regular, moderate consumption of these is recommended in cases of insulin resistance and diabetes.

Daily servings and calorie values

The table below summarizes the recommended daily intake of the most common oilseeds and the calorie content of one serving (30 g), as well as their blood sugar-lowering effects.

Seed type	Recommended daily dose	Calories/serving (~30 g)	Blood sugar-lowering effect	Comment
Almond	25-30g	approx. 170 kcal	strong	20-25 grains/serving
Walnut	25-30g	about 200 kcal	strong	5 nuts/serving
Pistachio	30g	approx. 165 kcal	medium-strong	30 grains/serving
Cashew	15-20g	approx. 98-130 kcal	medium	15-18 grains/serving
Pecan	15-20g	approx. 145 kcal	strong	15-20 grains/serving
Macadamia nuts	15g	about 110 kcal	medium	8-10 grains/serving
Brazil nuts	2-3 grains (~10 g)	about 66 kcal	medium	high selenium content
Hazelnut	20-25g	approx. 120-135 kcal	medium	15-20 grains/serving
Peanut	20-30g	approx. 170 kcal	strong	a small handful/portion
Sunflower seeds	15-20g	about 100-120 kcal	medium	peeled, unroasted recommended
Sesame	10-15g	about 60-80 kcal	medium	Salad and bakery addition

• The most common recommendation is to consume a handful (~30 g) of oilseeds per day as part of a healthy diet, taking into account the high calorie content.
• Almonds, walnuts, pistachios and peanuts have an outstanding blood sugar-lowering effect; even a small amount daily significantly improves glycemic control.
• Tip: Due to their special nutritional content, it is not recommended to consume more than 2-3 Brazil nuts per day, due to the selenium content.

The above dosages are recommended for those who need to stabilize blood sugar levels, but due to the high energy content of the seeds, it is always worth considering your daily energy intake. 1. 2. 3.

For people with diabetes, incorporating oilseeds into their diet can be an important tool for stabilizing blood sugar levels and improving metabolic health.

The following practical dietary guidelines will help you consume seeds effectively and safely:

Daily amount and dosage

Consume 15–30 grams (a small handful) of oilseeds daily, preferably unsalted and unroasted.

It is recommended to choose almonds, walnuts, pistachios or peanuts, as most research shows that these have a significant blood sugar-lowering effect.

It is recommended to consume it 15–30 minutes before a meal or as part of a meal to slow down the absorption of carbohydrates and reduce blood sugar spikes.

Consumption methods

The seeds are eaten as a snack on their own or as an addition to salads, yogurt, porridge or smoothies.

Avoid sugared or salted versions, as well as roasted seeds that are too fatty or flavored.

Strive to consume a variety of seeds to maintain a balanced composition.

Managing energy and calorie intake

Since oilseeds are high in calories (approx. 160-200 kcal/30 g serving), you should pay attention to your total daily energy intake, especially if you are overweight or on a diet.

It is advisable to include the calorie content of seeds in your daily diet and reduce other energy-dense foods accordingly.

Additional advice

Regular blood sugar testing is recommended when changing your diet to monitor the effects of the seeds on your own body.

Due to their high fiber and protein content, seeds help you feel full, thus reducing the risk of overeating.

Avoid excessive consumption of seeds, as certain varieties, such as pumpkin seeds, can cause selenium overdose in larger quantities.

Medical control and personalization

Always consult a doctor or dietitian before including seeds in your diet, especially if you are taking medication.

In addition to dietary seeds, it is important to maintain a moderate intake of complex carbohydrates, exercise, and regular medical check-ups.

These guidelines help diabetics find a safe and effective dietary solution to lower blood sugar levels by consuming oilseeds.

Let's make a seed mixture!

When consumed together, the combination of almonds, walnuts, and peanuts can have several beneficial effects on blood sugar control and metabolic health: 1. 2. 3. 4. 5.

• Blood sugar stabilization: Consuming mixed seeds has been shown to reduce post-meal blood sugar spikes and improve insulin responses.
• A recent clinical study found that daily consumption of mixed nuts (such as walnuts, almonds, and peanuts) did not increase postprandial blood sugar or insulin levels, and in fact had more beneficial effects compared to a high-carbohydrate control of chips. 1.
• Nutrient diversity: Almonds, walnuts, and peanuts have different nutritional profiles, so their combined consumption is richer in protein, healthy fats (omega-3 and omega-6 fatty acids, monounsaturated fats), fiber, antioxidants, magnesium, and other micronutrients (e.g., vitamin E), which together improve metabolism and cardiovascular health. 1. 2. 3.
• Cardiovascular benefits: Walnuts and peanuts are particularly rich in polyunsaturated fatty acids (e.g. omega-3), which reduce the risk of atherosclerosis and inflammation, so consuming mixed seeds may also provide protection against heart disease in the long term.
• Weight control: Although seeds are high in energy, research shows that moderate daily consumption does not lead to significant weight gain and may even reduce the risk of obesity by increasing the feeling of fullness.

Weight change over a 4-year period

Practical advice

Consuming about 30-40 grams of mixed nuts per day (e.g. 10-15 g almonds, 10-15 g walnuts, and 10-15 g peanuts) can be ideal for blood sugar control.

Eat seeds raw and unsalted, preferably, and avoid sugary, salty versions.

Consumed 15-30 minutes before a meal or as part of a meal, they help slow the absorption of carbohydrates and improve carbohydrate metabolism.

Overall, the combination of almonds, walnuts, and peanuts, due to their rich nutrient profile and beneficial metabolic effects, can be an effective dietary tool in controlling blood sugar levels and preventing or treating diabetes.

How does this affect blood sugar levels in the short and long term?

Oily seeds, such as almonds, walnuts, and peanuts, have a positive effect on blood sugar levels in both the short and long term.

Short-term effects

• Consuming them before or during meals reduces the postprandial rise in blood sugar levels, which reduces blood sugar fluctuations and insulin load. 1. 2.
• Their low carbohydrate content, high fiber and healthy fat content slows down the absorption of carbohydrates and gastric emptying, so blood sugar levels remain more stable.
• According to a 3-week study, consuming mixed seeds did not increase blood sugar levels in the postprandial period, compared to high-carb, processed snacks.

Long-term effects

• Regular daily consumption helps improve glycemic control and may reduce glycated hemoglobin (HbA1c), a long-term metabolic marker of diabetes. 1. 2.
• It reduces insulin resistance and improves insulin sensitivity, allowing the body to regulate blood sugar levels more effectively. 1.
• The antioxidants, magnesium, and polyphenols found in the seeds have anti-inflammatory and metabolism-supporting effects that may help prevent complications of diabetes.
• In the long term, consuming oilseeds can be associated with weight control and a lower risk of obesity, which can also help stabilize blood sugar levels.

The high fiber and fat content of seeds delays gastric emptying, resulting in a milder and longer-lasting rise in blood sugar levels, resulting in smaller blood sugar peaks:

Blood sugar levels without edible seeds or with almonds, walnuts and peanuts, over 120 minutes.

This visualization illustrates how consuming oilseeds reduces post-meal blood sugar fluctuations, which may be particularly beneficial for people with diabetes or insulin resistance.

Summary

Almonds, walnuts, and peanuts, consumed together or separately, reduce post-meal blood sugar spikes in the short term, while in the long term they can contribute to maintaining blood sugar balance, better insulin sensitivity, and metabolic health.

This makes them an important component of the diet of diabetics and those with insulin resistance.