A healthy diabetic diet must consist of all essential nutrients and calculated calories and carbohydrates in order to ensure you don’t overload. Research suggests that two servings ofnuts (approximately 50-60 grams) lowers and stabilizes blood sugar level in people with Type 2 Diabetes. Here is a list of nuts along with their nutrients and the benefits they have when included in thefood to control Diabetes.
We recommend a handful of 6 almonds, 3 pistachios and 2 walnuts a day as part of your diabetic food plan. Toss them in your salad or eat a fistful on your way to work. So what really makes the food for diabetic patients go nuts? Well, let us find out what the following nuts have to offer?
Nutrients –Calcium, Magnesium, Zinc, Vitamin E Benefits –It helps inlowering cholesterol, reduces risk of heart diseases, protects from different types of cancer and healthy bones.
2) Pistachios
Nutrients –Antioxidants, Minerals, Vitamins, and Protein. Benefits –It helps in lowering bad LDL cholesterol and increases good HDL cholesterol levels. Reduce risk of heart diseases and stroke by building a healthy lipid profile.
3) Walnuts
Nutrients– Alpha-Linolenic Acid and Omega-3 fats, along with high amounts of Copper, Manganese, Molybdenum, and Biotin. Benefits –Improved blood vessel function, blood lipids and cholesterol profile thereby reducing risk of heart disease. Studies also suggest walnuts reduce the risk for type 2 diabetes in women and help in reducing insulin resistance in both genders.
4) Cashew nuts
Nutrients –Iron, Zinc and Potassium and Antioxidants. Cashews have high protein and carb content and good fats. Benefits–It reduces blood pressure and antioxidants protect us against cataracts ( in eyes). Helps form and utilize blood cells thereby improving immunity, nerves and healthy bones.
5) Hazelnuts
Nutrients –Vitamin E, complex carbs, healthy monounsaturated fats, Vitamin B – Biotin, iron and calcium. Contain no cholesterol but are high in calories. They also contain flavonoids Benefits –Lowers cholesterol and risk of cancer. Biotin improves hair, skin and nails. Flavonoids may improve brain health, improve circulation and reduce allergies. Minerals improve blood pressure count.
6) Peanuts
Nutrients –Low Glycemic index, Magnesium, High in Protein, Healthy Fats and Antioxidants. Benefits –It doesn’t spike blood sugar levels and protects your heart and blood vessels.
Nutrients –High in calories (two nuts = calories of an egg), Healthy Fatty Acids and reliable source of Selenium. Benefits –Just one Brazil nut has shown to lower the risk of heart disease and cancer, and also play a role in reducing allergies and inflammation.
8) Macadamia Nuts
Nutrients – Very good source of Magnesium and healthy fats. They are also highest in calories compared to other nuts. Benefits – Lowers cholesterol and blood pressure. Protects cells from free- radical damage and reduces the risk of different types of cancer. Magnesium content also helps on sex- hormone formation.
9) Pine Nuts
Nutrients –Rich in mono-unsaturated fatty acids, Vitamin E, Gluten Free, B-complex and minerals such as Manganese, Potassium, Calcium, Iron, Magnesium, Zinc and Selenium. High in calories. Benefits –Lowers cholesterol therefore reduces risk of heart disease. Anti- aging antioxidants and boost energy levels. Pine nuts are also good for the eyes.
Keep in mind the glycemic index of food items before consuming them. In case of doubts, always consult your doctor or health coach. Along with that, monitor your sugar levels on a regular basis and have a regular fitness regime.
According to a review of clinical trials, consumption of 2–3 servings of walnuts per day has been found to consistently decrease total cholesterol and LDL cholesterol. Consumption of walnuts has also been shown to improve endothelial function (EF) in individuals with hypercholesterolemia and type 2 diabetes.
Almonds are nutritious and versatile nuts, which a person can easily include more of in their diet. However, nuts are high in calories and fat, so it is best to avoid exceeding a daily serving of 1 oz. It is also important that people with diabetes avoid nuts and nut products that contain added sugar or salt.
The most important nuts for people with diabetes are probably the ones that improve cardiovascular health: almonds, walnuts, and pistachios, namely. If you only incorporate a few nuts into your diet, choose these ones. But be sure to avoid the salted varieties.
As per a study of 2014, published in the Review of Diabetic Studies, eating pistachios help to improve blood sugar level in people suffering from diabetes. How to have: Salted pistachios should be avoided. You can have 30 nuts everyday with a bowl of fruits salad.
How many walnuts should you eat in a day? A 2021 article on the effect of walnut consumption found that consuming 30–60 grams of walnuts daily is beneficial for heart health. 30–60 grams is the same as 1–2 ounces or a 1/4–1/2 cup of walnuts.
Excessive consumption of walnuts may cause diarrhea, bloating, stomach pain or kidney stones. Due to the phytic acid they contain, too many walnuts may also inhibit the absorption of dietary iron, calcium and zinc. Recommendation: One ounce (10-14) English walnut halves per day.
Almonds may be beneficial if you have diabetes because they might reduce a spike in blood sugar and insulin levels, and they're rich in magnesium. Almonds may be bite-sized, but these nuts pack a big nutritional punch. They're an excellent source of several vitamins and minerals, including vitamin E and manganese.
Eating 20 g of almonds 30 minutes before an oral glucose load showed a significant decrease in blood sugar and hormones. Almonds' nutritional makeup of fiber, monounsaturated fats, zinc, and magnesium work together to help provide better glycemic control and reduce hunger," said lead author Dr.
Takeaway. As a diverse type of food, nuts can be easy to incorporate into a healthful diet. They can provide a good source of protein and beneficial fats for people with diabetes. To avoid excess calorie intake, consider a serving size to be a small handful or one-fourth of a cup.
Nuts naturally contain a small amount of sugar. Whilst not regarded as an inherently 'sugary food', nuts naturally contain some sugar (around 2-6g/100g, depending on the nut type) in the form of sucrose. Pistachios contain the most sugar (5.9g/100g) and Brazil nuts the least (2.1g/100g).
Pistachios are a very nutritious food. They offer several health benefits, especially for the heart, gut, and waistline. Regularly eating pistachios may help improve health and wellbeing. But people should stick to plain, unsalted pistachio nuts in their shells and avoid eating more than 1 oz a day.
If you have diabetes, the key to maintaining your blood sugar is to use portion control. Thanks to the low-carbohydrate density of strawberries, you can safely enjoy a 1¼-cup serving. The diabetic exchange for blueberries is 3/4 cup. The diabetic exchange for blackberries is 3/4 cup.
Cheese can be included as part of a healthy, balanced diet if you have diabetes. However, people with diabetes should opt for cheeses that are low in saturated fat and sodium while high in protein. If you have diabetes, combine higher-GI foods with cheese to help regulate blood sugar and prevent spiking.
Walnuts also contain fiber. There is evidence that both insoluble and soluble fiber can help improve blood sugar levels, reduce cholesterol, and lower the risk of some of the complications of diabetes.
However, when looking for an optimal nut for weight loss and blood sugar control, almonds may be the best choice. In contrast, walnuts may be better for brain health.
Furthermore, people with diabetes also need to choose salt-free or restricted-salt walnuts, as excess salt can increase the risk of cardiovascular disease and stroke. Ideally, you should eat walnuts raw, less processed and unsalted.
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