What Food Group Do Nuts Fall Under For A Diabetic?

A handful of nuts can make a healthy snack, even for a diabetic. Though the fat they contain is labeled as a good fat, nuts still fall under the fat food group for a diabetic. These small foods provide big nutrition, but a diabetic still needs to monitor his nut consumption.

Nuts as Fats

The American Diabetes Association categorizes nuts under the fat food group, although they are still considered to be a "healthy" fat. A healthy diet, especially for a diabetic, substitutes healthier fats for unhealthy ones. Nuts, and the oil from nuts, can help you do just this.

Healthy Fats

Nuts are considered a fat, but you should include them in your diet. Nuts are a source of healthy monounsaturated fats, and some contain omega-3 fatty acids. These fatty acids can help reduce your chances of developing heart disease by lowering your triglyceride levels and raising your good cholesterol levels.

Fiber

Nuts also contain fiber, which can help keep your blood glucose under control. When you eat a high-fiber food, the release of glucose into your bloodstream occurs slowly over a significant amount of time. This can help you avoid any large spikes in blood glucose. The mix of fiber and protein that nuts provide can keep you feeling fuller for a longer period of time, which may help you control your weight.

Diabetic Implications

Nuts can definitely be part of a healthy diet, but be careful because they are still considered to be part of the fat food group. For this reason, you must monitor your intake of nuts. Due to their large amount of fat, nuts are also high in calories. One gram of fat provides nine calories, more than double the amount of calories provided by carbohydrates and proteins. Look for unsalted nuts, because excess sodium intake can be bad for your blood pressure.