Almonds for Diabetes

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Diabetes Prevention: Does Eating Almonds Help Regulate Blood Sugar And Blood Pressure In Patients With Pre-diabetes?

Learn more about how eating Almonds can prevent Diabetes.

Tuesday, 13th July 2021

For pre-diabetes and diabetes, good lifestyle changes and dietary adjustments are needed to help control high blood sugar levels and control other emergencies. In other words, certain types of foods should be eaten regularly, such as nuts and seeds.

Although it is important to add some nuts and seeds (in moderation), recent research specifically shows how beneficial almonds are in suppressing the risk factors associated with pre-diabetes in young people. How useful are they? Let us find out.


Health benefits of having almonds

Almonds are one of the healthiest nuts we have, and they provide a wealth of benefits. For a long time, people have believed that eating almonds regularly can also help control important health, improve blood sugar levels, cholesterol, and bone health, and promote weight loss.

A handful of almonds (approximately 28 grams) contains:

  • Calories: 161
  • Fibre:3.5 grams
  • Protein: 6 grams
  • Carbs: 2.5 grams
  • Fat: 14 grams
  • 37% recommended Vitamin E
  • 32% recommended Magnesium


What have studies found?

According to a new study conducted in Mumbai, it was found that regular consumption of almonds can improve glucose metabolism in young people and adolescents with prediabetes.

This study is a controlled trial conducted in a population aged 1625 years, investigating the effects of almonds on metabolic dysfunction and selected markers of inflammation. The focus group ate 56 grams (approximately 340 calories) of unroasted almonds as a snack every day. In contrast, the non-targeted group would receive a salty snack regularly.

The researchers measured the participants based on their weight, height, waist circumference, and fasting blood glucose levels, but the study results showed that there were considerable differences in their blood glucose levels. Although no differences were observed in other parameters, it can be seen that the blood sugar levels of the control group were significantly lower than those who had not consumed almonds from the beginning. Some differences were also observed with respect to total cholesterol and low-density lipoprotein levels.

Therefore, it is determined that almond consumption is related to lower fasting blood glucose levels and slight changes in biochemical indicators.


Also Read: Eating almonds twice a day can improve blood sugar and cholesterol levels.


How do almonds benefit in lowering blood glucose levels?

Although pre-diabetes is a major risk factor, it is said that interference, lifestyle changes, and controlled fasting blood glucose levels can delay the onset and development of diabetes.

According to experts, almonds are mainly related to lowering the level of LDL (low-density lipoprotein) or bad cholesterol in the body and increasing the level of good cholesterol, which helps reduce inflammation and heart disease, which is also an additional risk factor for pre-diabetes. . The significantly high concentration of magnesium in almonds also helps prevent and control the development of type 2 diabetes in humans. For patients with prediabetes, it can help regulate insulin secretion and better control the prognosis. They reduce oxidative stress, which is a key factor leading to diabetes and heart disease. One serving of almonds can meet your daily magnesium needs.

Eating almonds and other beneficial eating habits and physical activity will definitely help change and control blood sugar levels in the long run.


What other things should you know?

Although almonds are a good source of snacks for people with diabetes (and prediabetes), there are a few things to keep in mind when eating almonds:

  • Raw, unsalted almonds are best.
  • Almonds overnight or soaked are fine too.

Meet the recommended daily intake for better health. Focus on eating 810 (or a handful) of almonds a day.  Also, avoid the sugar or honey coating on the almonds.

To add more almonds to your diet, you can try adding them to your bowl of oatmeal and cereal, then adding a bowl of yogurt and fresh fruit, choosing almond milk and sprinkling it on salads or cooked vegetables, or using almonds to add flour to your daily crepes.

In addition to almonds, some other nuts suitable for diabetics or prediabetics are peanuts, pistachios, and walnuts.

The News Talkie Bureau


Timesofindia Indiatimes

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