Almonds May be Tied to Reduced Blood Sugar Levels

Several studies suggest that almonds might help reduce and/or level blood sugar levels in individuals with prediabetes and type 2 diabetes. Research also shows that in addition to reducing blood sugar, almonds can also help sustain feelings of satiety due to their unique macronutrient profile of good fats, protein, and fiber. For more information on the links between almonds and diabetes, click here.

Almonds May Lessen Blood Sugar Impact of High-Carbohydrate Foods

A 2006 study¹ suggests that in healthy individuals, almonds may lower the blood sugar impact of high-carbohydrate foods eaten with them. The study examined the effects of varying amounts of almonds on the post-meal blood sugar response to a carbohydrate meal.

Method

Four meal types were tested on separate days. Each meal contained 50 grams of available carbohydrate from white bread eaten alone (control) or with 30, 60 or 90 grams (~1, 2 or 3 ounces) of almonds. Nine healthy volunteers participated.

Results

The study showed that almonds helped blunt the expected rise in blood sugar in response to eating white bread in a dose-dependent manner. Participants who ate 60 and 90g of almonds with the bread experienced a smaller blood glucose impact than those consuming only 30g with the meal. 

Acute and second-meal effects of almonds

A 2011 randomized acute crossover trial² aimed to determine the impact of eating almonds on post-meal blood sugar and feelings of fullness over the course of the day.

Method

Fourteen adults with prediabetes participated in this study where whole almonds, almond butter, defatted almond flour, almond oil or no almonds were incorporated into a carbohydrate-matched breakfast.

Results

The study found that the addition of whole almonds to the breakfast meal significantly increased satiety and decreased blood glucose concentrations throughout the day (measured after breakfast and again after the following meal), compared to a high-carbohydrate breakfast without almonds. It was noted that whole almonds provided the greatest feeling of fullness. The test breakfast that included whole almonds moderated post-meal blood sugar concentrations better than those that included almond butter, oil or flour.      

These results suggest that including almonds at breakfast may help stabilize blood sugar levels and feelings of fullness for the better part of the day. Although the test meals were matched for available carbohydrate content, they were not matched on energy value or macronutrient composition. Additional research is needed to assess the long-term effects of including almonds in the breakfast meal on blood glucose concentrations.