What nuts and seeds are good for an Indian diabetes diet?
In an Indian diet for diabetes, nuts and seeds are excellent choices for adding healthy fats and protein. Almonds, walnuts, and chia seeds are particularly beneficial, offering fiber and essential nutrients that help manage blood sugar levels. Including a variety of these nuts and seeds in your diet can support overall health while providing satisfying, nutritious options that align with diabetes management. Here are some good options for nuts and seeds for Indian diabetes diet.
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1
Flaxseeds
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Flaxseeds (alsi) are an excellent plant-based source of omega-3 fatty acids, fiber, and lignans, which support heart health and digestion. They can be dry-roasted and ground into powder to be added to rotis, dals, or smoothies. Since whole flaxseeds pass through the digestive system undigested, consuming them ground is ideal.
2
Almonds
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Almonds (badam) are a staple in Indian diets and are often soaked overnight for better nutrient absorption. They are rich in vitamin E, magnesium, and fiber, supporting brain health, skin health, and digestion. Used in sweets like badam halwa, badam milk, and gravies, they also make a great snack on their own.
3
Hemp Seeds
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Hemp seeds are a complete protein source, rich in omega-3 and omega-6 fatty acids. Though not traditional in Indian cuisine, they can be sprinkled over salads, blended into smoothies, or mixed into roti dough to boost protein and fiber intake. Their nutty flavor blends well with Indian spices.
4
Walnuts
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Walnuts are loaded with omega-3 fatty acids, antioxidants, and brain-boosting compounds. They help reduce inflammation, support heart health, and improve cognitive function. In Indian diets, they can be used in desserts, mixed into porridge (daliya), or blended into shakes for added nutrition.
5
Pine Nuts
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Pine nuts (chilgoza) are a delicacy in India, particularly in North Indian cuisine. They are high in antioxidants, heart-healthy fats, and essential minerals. Pine nuts can be added to pulao, gravies, or desserts like kheer for a rich texture and taste. They support brain function and energy levels.
6
Sesame Seeds
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Sesame seeds (til) are widely used in Indian cooking, especially in ladoos, chutneys, and tempering (tadka). They are high in calcium, iron, and healthy fats, supporting bone health and digestion. White sesame seeds are commonly used in sweets, while black sesame seeds are used in Ayurvedic remedies for warmth and energy.
7
Chia Seeds
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Chia seeds are high in fiber, omega-3s, and protein, making them a great addition to an Indian diet. Though not traditional, they can be soaked in water or milk and added to smoothies, kheer, or raita for a nutritious boost. Their hydrating properties also make them beneficial for digestion and weight management.
8
Sunflower Seeds
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Sunflower seeds are a great source of vitamin E, magnesium, and healthy fats. They help with skin health, immunity, and heart health. In an Indian diet, they can be sprinkled over salads, blended into chutneys, or eaten as a snack. Roasted sunflower seeds make a crunchy and nutritious topping for yogurt or porridge.
9
Hazelnuts
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Hazelnuts are rich in monounsaturated fats, vitamin E, and antioxidants. They support brain function and cardiovascular health. Though not commonly used in traditional Indian cuisine, they can be added to homemade granola, nut mixes, or blended into nut butters for a nutritious spread.
10
Pumpkin Seeds
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Pumpkin seeds (kaddu ke beej) are rich in zinc, magnesium, and antioxidants. They support immunity, prostate health, and heart function. These seeds can be dry-roasted and eaten as a snack, added to chutneys, or mixed into flour for rotis. They are also great for improving sleep due to their natural tryptophan content.
11
Pistachios (unsalted)
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Pistachios are a great source of protein, fiber, and healthy fats. They help in weight management, support heart health, and improve gut health. In Indian diets, they can be used in desserts like kheer and halwa or enjoyed as a snack. Opting for unsalted versions helps control sodium intake.