Nuts, which are often regarded as a “low carb” food, are usually regarded as a healthy option for those suffering from diabetes. However, similar to many healthy foods, these should be consumed in moderation in order to enjoy their beneficial effects without suffering from any health problems. Walnuts, almonds, pistachios and peanuts are some of the best nuts that are recommended for those suffering from diabetes.
Why are Nuts Good for Diabetics?
Nuts are rich sources of healthy fats, which can help protect your heart. According to the American Heart Association, it is very useful for patients affected by Type 2 diabetes who are 2 to 4 times likelier to die because of heart disease than non-diabetics.
These have monounsaturated as well as polyunsaturated fats, which are very beneficial for heart, and can easily reduce “bad” cholesterol or LDL. The levels of ‘good,’ or HDL, cholesterol, at the same time, are also raised by the intake of nuts. Good cholesterol helps prevent the buildup of plaque in the arteries, and removes LDL from the tissues – to be expelled.
Nuts can regulate the levels of sugar in the bloodstream. During afternoons, when you feel hungry, you should choose these over pretzels, if you want to make a healthier choice. Many types of nuts are found to have such an impact on the body. It has been found that the intake of almonds can slow down the body’s response to high blood sugar, when consumed carbohydrate-rich foods. Also, due to the presence of antioxidants, minerals, vitamins, fiber and protein, nuts are very beneficial for the body. The presence of these can improve the quality of diet to a great extent.
How Should Diabetics Eat Nuts for Diabetes Management?
Nuts are generally packed in calories. Although these are not usually associated with weight gain, it is suggested by the 2017 study in Nutrients that it is better not to eat nuts indiscriminately. Rather, it is better to measuring out portion sizes of 1-ounce. Overeating of nuts could invite risks of weight gain, and diabetics need to keep their body weight in check in order to prevent the risks of a host of problems that arise due to obesity and diabetes.
The way that nuts are prepared can affect their health benefits. You should avoid having salt-coated nuts, given that too much of sodium – like sugar – is bad for health. It can raise blood pressure. When you have diabetes, it is better to have raw or dry-roasted nuts. These are healthy as well as flavorful, like Okra.
ABOUT THE AUTHOR: James Johnson is the founder of Healthy Reports. He is a seasoned researcher and author with over 15 years of experience. He has a unique combination of experience and skills in nutrition, dietetics, and communication.