Nuts For Diabetics Nutritional Standpoint
Nuts are a great option for managing the metabolic syndrome often associated with Type 2 diabetes a regulated study performed on a group of patients with metabolic syndrome showed an amazing 9 percent decrease in fasting blood glucose concentration just by consuming 25 grams of pistachios twice a day!
So,are nuts good for diabetics? Definitely. The additional composition of nuts also plays a significant role in aiding Type 2 diabetes. Some of the best nuts for diabetics such as walnuts, are rich in antioxidants which reduces oxidative stress in Type 2 diabetics as well as relieving them of blood pressure by relaxing the strain on blood vessels.
Considering nuts for diabetics, you can expect a reduction in inflammation, an increase in fibre, and a reduction in various types of fat particles in the body , lowering the risk of strokes and cardiovascular complications with an underlying condition of Type 2 diabetes by up to 17% .
Healthy Nuts For Diabetics
by Justine Foong | Sep 10, 2019 | Healthy Nuts |
What we choose to eat every day has a big impact on whether we develop type 2 diabetes or worsen a prevailing condition.
With around 3.6 million Malaysians suffering from diabetes , diabetes is widespread and serious problem.
Type 2 diabetes can be a serious problem if ignored or left untreated, which can lead to serious loss of quality of life and even death .
Luckily, a few simple lifestyle adjustments is all thats needed to make a huge difference, including eating better food.
So important is this little change, however, that it could help diabetics not only live a better life, but possibly even live as long and healthy as a non-diabetic.
And healthy nutsmalaysia are a good food choice for diabetics. Lets take a closer look
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Nuts And Meal Plan Management
Depending on your condition and circumstances, there are several techniques you might use to manage your meals and their impact on your blood sugars and overall health. The American Diabetes Association favors counting the grams of carbs in your diet, while some people with diabetes monitor the glycemic index, or GI, of the foods they eat. If youre trying to lose weight, you might also be on a calorie-restricted plan. Nuts can play a role in your diet, whichever of these strategies you follow:
- Carb Counting: Most nuts have a low impact on your carb count. An ounce of walnuts contains only 4 grams of carbohydrates, almonds and peanuts have 6 grams, and cashews have 9 grams.
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Glycemic Index: The Glycemic Index, or GI, measures how quickly a food raises your blood sugar, and the lower the number the better, with any GI below 55 considered low. Most nuts are very low: The GI of peanuts is 13, for example, and even cashews
relatively high in carbs, for a nut have a GI of 22. * Calorie Counting: Nuts are more problematic in a weight-loss scenario, because theyre high in calories. An ounce of walnuts contains 185 calories, for example, and almonds contain 170. However, their combination of protein, healthy fats and fiber make them a filling and healthful snack, and may help you stay away from less-virtuous foods.
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Some Of The Dangers Of High Blood Sugar Include:
- Heart disease that may lead to heart attacks and stroke
- Kidney failure
- Eye damage to the retina, cataracts
- Problems with the skin
- Pain and burning of the nerves
The other benefits of pecans Including pecans in your daily meals been shown to have many health benefits, so next time to you want to order some candied pecans, roasted pecans or toasted pecans, pecan halves or even pecan pie remember that not only are they delicious, but also healthy. Some of the most common health benefits include promoting a healthy heart because it reduces the bad cholesterol thus reducing the risk of diseases such as heart disease.
Magnesium and vitamin E which are found in pecans also have some anti-inflammatory effects on the body, and they help fight diseases such as arthritis. Apart from the healthy fats which they are known for, the nuts are also rich in plant-based protein, making it a good choice of food for vegans. It is also rich in several minerals and vitamins which boosts the body’s immune system. Research has also shown that neurodegenerative diseases such as Alzheimer’s disease are greatly reduced when you increase your consumption of pecans.
Millican Pecan, a San Saba, Texas pecan company offers the sale of pecans, be it in wholesale pecans, raw, shelled pecan halves or chopped pecan pieces, just to name a few. Theres free shipping on U.S. retail orders above $99 on lower 48 states.
Nutrition Facts For Nuts
Tree nuts are infamous for their high fat content. And while that may seem like a bad thing, its actually a blessing in disguise.
While many people are still stuck in the age-old low fat mindset, its really old news.
The thing is, you cant live without fats. They are needed for many physical functions from building cells, to sustaining hormone levels, to assisting with optimal brain function.
And research continues to prove time and time again, that fats in our diet are not the problem. Especially healthy fats found in nuts these are extremely good for you.
Most nuts have a pretty impressive nutrient profile. But to get an overview, lets use almonds as an example.
One ounce of almonds contains:
- Calories: 164
- Polyunsaturated fats: 3.5g
- Saturated fats: 1.1g
Sure, fat is the main macronutrient in almonds, as it is in all nuts. However, almonds are also very high in protein and they contain a significant amount of dietary fiber this fat, protein, fiber combo helps to keep your appetite satisfied and helps stabilize blood sugar levels, too.
Almonds also contain micronutrients:
- Calcium needed for healthy bones
- Magnesium needed for more than 300 enzymatic processes in the body
- Potassium beneficial for blood pressure
- Phosphorus needed for bone mineralization, energy production and cell signaling
- Vitamin E a powerful antioxidant to fight free radicals
Pretty impressive for a small handful of crunchy enjoyment, right?
- catechins
- ellagitannins
- and ellagic acid
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What Are The Best Nuts For Type 2s
The type of nut doesnt seem to really matter as they all have healthy properties! Most of them offer some kind of benefit, from cardiovascular health to Omega-3 oils. But, here are some special things about our most favorite ones.
- Almonds contain a lot of nutrients, particularly vitamin E, reduce bad cholesterol, they actually contain a lot of dairy and are even better for your bones than dairy! This means that almond milk is actually an optimal choice for people concerned with their bone health, and for anyone looking to get enough calcium.
- Walnuts contain healthy omega-3 fatty acids, rich in antioxidants, reduce inflammation
- Cashews offers lots of magnesium, they are low in sugar and rich in fiber
- Macadamia are rich in heart-healthy monounsaturated fats. Researchers believe the heart benefits of macadamia nuts may come from their high monounsaturated fat content.
- Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure.
- Brazil nuts, some studies show that the selenium in Brazil nuts can help to lower insulin levels and boost insulin sensitivity, improving blood sugar levels in people with type 2 diabetes.
- Peanuts while the best known nut isnt really a nut, but a legume, they are very healthy regardless of what we consider them as. They may lower the risk of cardiovascular disease and lower high blood pressure.
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Nuts For Diabetes And Prediabetes
Tree nuts are a favorite snack around the world. They taste great, they are easily portable, and they are super nutritious!
There are many kinds of nuts to be enjoyed walnuts, almonds, macadamia nuts, cashews, pecans, pistachios, pine nuts, hazelnuts, Brazil nuts, and many more!
Below well be focusing on a few of the most popular nuts used for cooking, baking, and snacking, along with their specific benefits for people with type 2 diabetes and prediabetes.
JUMP TO:Nut nutrition facts | Different nuts compared | Research on nuts & diabetes/ prediabetes |
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Superfoods For Your Diabetes Diet
Getty Images What to Eat to Beat Type 2 Diabetes What makes a food super? When it comes to type 2 diabetes, its not just about foods that pack lots of nutrients. For a diabetes-friendly diet, you also need foods that will help keep your blood sugar levels in check. Look for items that contain healthy fats and are high in vitamins, minerals, and fiber, says Sue McLaughlin, RD, a certified diabetes educator at Burgess Health Center in Onawa, Iowa. Its also crucial to eat a wide variety of foods to make sure youre getting a healthy mix of phytochemicals and essential fatty acids. Add these 11 superfoods to your grocery cart to keep your diet diabetes-friendly.Continue reading > >
The Role Of Nuts And Seeds In Traditional Diets
Given the high density of nutrients, and the fact that they are important components of healthful traditional diets, such as the Mediterranean diet, it should not come as a surprise that the consumption of nuts and seeds has been connected to enhancing cardiovascular health and the prevention of heart disease. An added benefit is that these powerful foods, when consumed in moderation, are being shown to aid in both the prevention and management of diabetes.
For those inclined to snack, which is not generally recommended, nuts and seeds are a very good alternative to more common processed snack foods like potato chips, crackers and cookies, and can be a useful snack food for diabetics to maintain healthy blood glucose levels.
Due to rising levels of obesity around the world, it is recommended that nuts and seeds be eaten with some level of moderation due to their high energy-density. These are far from empty calories, however, and nuts and seeds should be considered one of the healthiest and most complete components of an overall balanced diet.
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But Are Nuts Good For Diabetes
Nuts are touted as one of the best foods for metabolic syndrome and type-2 diabetes. According to a study published in the Journal of the American College of Nutrition, regular consumption of nuts can decrease the prevalence of diseases such as cardiovascular diseases, metabolic syndrome and type 2 diabetes.
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Tips For Eating On A Budget
Some of the items above can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish. Foods that are easier on the budget year round are beans and whole grains that you cook from scratch.
Learn more about how to include these and other healthful foods into your meals. The American Diabetes Associations book What Do I Eat Now? provides a step-by-step guide to eating right.
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Best Nuts For Diabetics How Are They Helpful
Nuts are a widely popular snack choice and are often an essential part of our culinary creations. They are versatile enough to be enjoyed by all kinds of diets and carry an impressive amount of health benefits despite being high in fat content.
But, are nuts good for diabetics? Nuts are loaded with nutrients such as magnesium and phosphorus, rich in polyphenol antioxidants, play a role in controlling cholesterol and help maintain a low blood sugar concentration being relatively low in carbohydrates.
But the last point begs the question: can we consider the contents of trail mixes or Bombay mixtures as best nuts for diabetics? Read on as we dig deeper into this.
Peanuts Help Control Blood Sugar
If you have diabetes, you need to consider the glycemic content of the foods you eat. Glycemic content is based on how quickly your body converts carbohydrates into glucose, or blood sugar. The glycemic index is a 100-point scale that rates foods on how rapidly they cause blood sugar to rise. Foods that cause a rapid rise in blood sugar are given a higher value. Water, which has no effect on blood sugar, has a GI value of 0. Peanuts have a GI value of 13, which makes them a low GI food.
According to an article in the British Journal of Nutrition, eating peanuts or peanut butter in the morning may help control your blood sugar throughout the day. Peanuts may also help lessen the insulin spike of higher GI foods when paired together. One reason that peanuts may help control blood sugar is because they contain a large amount of magnesium. A single serving of peanuts contains 12 percent of the daily recommended amount of magnesium. And magnesium, according to a report by the Journal of Internal Medicine, helps to maintain blood sugar levels.
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Adding Nuts To Your Diet
Most studies suggest that just a few ounces of nuts per week are enough for you to enjoy their health benefits, and thats easily done. If you eat salads frequently on your diabetic diet, for example, you might scatter a few walnut or pecan halves over your portion in place of croutons. Almond or pecan meal makes a tasty breading substitute for fish or poultry. Nut flours feature prominently in many low-carb baking mixes, for those who cant do without at least an occasional treat.
Sliced or slivered almonds go well in stir-fries, or as a simple and nutritious garnish for cooked vegetables, such as broccoli or green beans. The simplest option of all is to eat them out of hand as a wholesome snack, when you feel the need for something crunchy to nibble on that wont affect your blood sugar.
References
What Nuts Are Diabetic Friendly
With a low glycemic index, nuts are diabetic friendly foods
If you have been diagnosed with diabetes, it is important to be mindful about eating diabetic friendly foods. Nuts, in general, tend to be diabetic-friendly, as they have a low glycemic index however, there are specific nuts that rank particularly high for being diabetic friendly.
Some symptoms of diabetes Increased hunger Dry mouth Blurred vision Headaches If you are not sure if you have diabetes you may want to see if you are experiencing the main symptoms of diabetes.
If you are experiencing any of the main symptoms of diabetes, be sure to consult with your physician for further evaluation. Just like with many other health conditions, diabetes can be managed in part with the foods you choose to include in your diet.
Nuts are known to be heart-healthy and be beneficial to those who have diabetes or are pre-diabetic. To derive the most health benefits from nuts, they are best eaten in the raw form with no added sugars, honey, chocolate or yogurt. These add-ons increase the sugar and carbohydrate content, shifting them from low-glycemic-index options to foods that are no longer considered diabetic friendly.
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Serum Lipids And Apolipoproteins
Two participants in the full-nut dose group increased and one participant on the half-nut dose decreased lipid medications during the study. There were no changes in lipid medications in the muffin group. Significant between-treatment differences were seen with greater cholesterol reductions for the full-nut dose compared with muffins for total cholesterol LDL cholesterol and total cholesterol:HDL cholesterol . All three diets significantly raised the HDL cholesterol . Nut intake related negatively to total cholesterol and LDL cholesterol . Through a regression analysis, the full-dose nut intake would be predicted to lower LDL cholesterol by 0.26 mmol/L . Adjustment for lipid medications still resulted in a significant LDL cholesterol difference between full-nut dose and muffins .
The changes in lipids were reflected in the corresponding changes in apolipoproteins. ApoB showed a greater reduction on full-nut dose versus muffins and half-nut dose versus muffins as did the apoB:apoA1 ratio . Nut intake related to a reduction in apoB .
Better For Your Bones Than Dairy
Almonds are actually a great source of calcium better for your bones, according to Harvard research, than dairy. The Physicians Committee for Responsible Medicine explains:
A 12-year Harvard study of 78,000 women, those who drank milk three times a day actually broke more bones than women who rarely drank milk. Similarly, a 1994 study of elderly men and women in Sydney, Australia, showed that higher dairy product consumption was associated with increased fracture risk. Those with the highest dairy product consumption had approximately double the risk of hip fracture compared to those with the lowest consumption.
This means that almond milk is actually an optimal choice for people concerned with their bone health, and for anyone looking to get enough calcium. Other ideal sources of calcium rather than dairy include dark leafy greens, like spinach, kale, and romaine lettuce.
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Nuts not only reduce the risk of heart disease, a common complication of diabetes, but also improve blood sugars in people with diabetes. Nuts are filled with beneficial substances responsible for these benefits, including unsaturated fats, plant proteins, fiber, antioxidants, vitamins, minerals and other protective plant chemicals. While any variety of nuts can be a valuable addition to a diabetes food plan, research indicates some nuts may be particularly helpful.
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