Regular almond consumption can affect blood sugar in several key ways, but this depends on how you incorporate almonds into your diet. If you include a handful of almonds in your diet daily, you may experience more stable blood sugar levels and fewer post-meal spikes.

1. Almonds May Reduce Post-Meal Blood Sugar Spikes

When almonds are eaten before or as part of a meal , several studies have shown that they can help blunt the rise in blood glucose (sugar) that follows eating.

For example, two studies showed that individuals with prediabetes who consumed 20 grams of almonds (about 20 whole almonds) 30 minutes before a meal experienced lower blood glucose levels and improved insulin sensitivity .

Here’s why almonds make a difference:

Almonds’ mix of fiber, protein, and healthy

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