Buy online
Freshly packed, delivered in 3 to 5 days
Free delivery on orders ₹399+ · Cash on Delivery available
The Short Answer
Yes, walnuts are one of the better nuts for people with diabetes. A handful (about 28 g, or 7 whole walnuts) has under 2 g of sugar and about 4 g of carbohydrate, along with fat, protein and fibre that slow down digestion. They will barely move your blood sugar on their own. The thing to watch is calories, not sugar.
Walnut Nutrition for a Diabetic
Featured Product
Premium American Walnut Giri 🇺🇸
Shell-free akhrot giri — #1 plant source of omega-3, best for brain health & memory
✓ FSSAI certified · Free delivery ₹399+
USDA figures for 28 g of walnuts (about 14 halves).
| Nutrient | Amount |
|---|---|
| Calories | 185 kcal |
| Carbohydrates | 3.9 g |
| Sugar | 0.7 g |
| Fibre | 1.9 g |
| Protein | 4.3 g |
| Omega-3 (ALA) | 2.5 g |
| Magnesium | 44 mg |
Why Walnuts Suit Diabetes
- Low carb, low sugar. Very little that turns into glucose.
- Slow digestion. Fat, protein and fibre blunt the sugar rise from the rest of your meal when you eat walnuts with it.
- Heart support. People with diabetes have a higher risk of heart disease. Walnuts are among the nuts studied for better cholesterol and blood vessel function.
- Fullness. A few walnuts can replace biscuits or namkeen between meals.
How Many Walnuts a Day?
Most diabetics
4 to 7 whole walnuts (8 to 14 halves) a day.
If you are also losing weight
3 to 4 whole walnuts, in place of another snack, not on top of it.
With other nuts
Keep the total handful to about 30 g across all nuts.
Best Time to Eat Them
Featured Product
Premium California Almonds 🇺🇸
Premium California almonds — 21g protein, Vitamin E rich, ideal for daily soaking & snacking
✓ FSSAI certified · Free delivery ₹399+
- With breakfast, especially if breakfast has roti, poha or bread. It slows down the sugar rise from the meal.
- As an evening snack instead of tea-time biscuits.
- Soaked if you find them hard to chew. Soaking does not change the sugar content.
What to Watch Out For
- Honey walnuts, walnut barfi and walnut brownies are sweets, not walnut snacks.
- Trail mixes with raisins and dates add sugar quickly. Check the label.
- Large portions. A bowl of walnuts is several hundred calories, and weight gain makes diabetes harder to manage.
- Medicines. Walnuts are food and do not replace your tablets or insulin. Check your sugar after a few days of the new habit and talk to your doctor if you change your diet a lot.
Buy Walnuts
Our American walnut giri (₹390 for 200 g) is the easiest for daily portions. For other diabetes-friendly options, see dry fruits for diabetes and the glycemic index chart for dry fruits.
*This guide is general information, not medical advice. Please check with your doctor before changing your diet.*
Editorial Note
How we publish Chau Foods blog guides
This article is published by the Chau Foods editorial team for general food education, ingredient guidance, and shopping support. It is not a substitute for medical advice, diagnosis, or treatment.
Reader Checklist
- Published on 11 October 2026
- Last reviewed and updated on 11 October 2026 by the Chau Foods editorial team.
- Use this guide for food education and buying decisions, not medical treatment.
- If you have allergies or a clinical diet plan, check with a qualified professional first.
About the Author
Chau Foods Editorial Team
This guide is written and fact-checked by the Chau Foods editorial team - a small group of FSSAI-certified food specialists based in Rohini, Delhi. Led by founder Mohit, the team combines direct farm-sourcing experience (California almonds, Bihar makhana from Darbhanga & Madhubani, Kashmir walnuts, Kerala spices) with hands-on quality control at the Chau Foods packing facility. We publish only what we would feed our own families, cite Indian nutrition data where relevant, and refresh every article when sourcing, pricing, or health guidelines change.
- Credentials
- FSSAI Lic. 13321008000704
- Based in
- Rohini, Delhi · since 2020
- Rating
- 4.9/5 · 27+ Google reviews
Keep Exploring
Shop related collections and next steps
Use this guide to compare options, then move directly into the most relevant collection, brand story, or bulk-order path.
Dry Fruits Collection
Browse premium dry fruits and pantry-friendly staples selected for everyday snacking.
Shop the collectionWhy Chau Foods
Learn more about our sourcing, freshness standards, and the quality promises behind each product we ship.
Read our storyBulk & gifting help
Need larger quantities, office snacks, festive gifting, or repeat ordering support? Start with our bulk orders page.
Start a bulk enquiry
