5 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.
What Are Nuts?
Nuts are a type of fruit consisting of an inedible, tough outer shell that encapsulates (or coats) an edible seed underneath.
The colloquial and more widespread use of the term “nut” is different from its botanical origin; however– a nut in botany refers to a leguminous seed that cannot and does not release itself from its outer shell.
Besides, certain drupes (which contain the edible portion outside and the shell or kernel inside) are also commonly categorised as nuts, such as almonds, cashews, pecans, etc.
In general, the nuts we are accustomed to are typically available and edible as is, and we will be using the colloquial definition throughout this text.
Let’s analyze your query.
Are nuts good for diabetics?
A meal rich in nuts is much more satiating than a meal without them for the same quantity. Considering nuts for diabetics inadvertently reduces the likelihood that one would snack or binge heavily after a meal.
Since these nuts are not as high in carbohydrate sources as other foods such as rice and bread, they keep the blood glucose concentration at a relatively moderate level, overall.
Moreover, nuts are filled with unsaturated fats, which play a vital role in keeping the heart healthy and reducing cardiovascular complications.
Are nuts good for diabetics really? The smaller minerals in nuts have a more defined role, therefore, nuts can be identified to be healthy. The magnesium in nuts is excellent for helping to maintain the balance of calcium and potassium in the body.
These minerals, in combination with folate, which is also rich within nuts, are essential for maintaining healthy cognitive function. Other nutrients, including arginine (an essential amino acid) and nitric oxide, are responsible for maintaining proper and healthy blood circulation.
Can we really consider nuts for diabetics?
Diabetes mellitus is a widespread disease that leads to a dysregulation of blood glucose concentration. It is related to the reduced production, inability to physiologically receive or complete lack of production of an essential hormone called insulin.
In healthy individuals, insulin is responsible for maintaining blood glucose concentration by making more glucose available to the body cells after a sugary or starchy meal.
When considering nuts for diabetics, it is important to remember that nuts are not heavy in starch or carbs in general. This aspect alone makes it an excellent alternative for persons with Type 2 diabetes or those attempting to control their blood sugar levels.
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 (such as triglycerides, LDL, HDL, and so on), lowering the risk of strokes and cardiovascular complications with an underlying condition of Type 2 diabetes by up to 17% .
What are the Best Nuts For Diabetics To Eat?
Although nuts in general have beneficial attributes, nuts for diabetics may not be suitable in all circumstances.
The following are the best nuts for diabetics to eat for Type 2 category.
Almonds play an important part in reducing the levels of low-density lipoproteins (LDLs) and associated cholesterol in the body. This reduces the chance of developing blocks within blood vessels (atherosclerosis) and the risk of developing high blood pressure (hypertension).
Almonds are one of the best nuts for diabetics as they help in increasing the concentration of high-density lipoproteins (HDLs), which help remove LDL cholesterol from the bloodstream.
On the other hand, Walnuts are another range of best nuts for diabetics – walnuts have been shown to exhibit the same desirable effects as almonds without significantly altering the body weight and water composition of the consumer.
Similarly, other best nuts for diabetics are cashews, peanuts and pistachios play a major role in maintaining the HDL/LDL ratio within the body in order to keep cardiovascular complications in diabetics at bay.
Now, you would know the range of best nuts for diabetics.
Nuts for diabetics – Final thoughts
Being a diverse type of food, nuts are easy to incorporate into a healthy diet. Answering your query – “Are nuts good for diabetics?”, we can say that nuts can be identified to be safe and are beneficial to individuals in general and particularly so in patients suffering from diabetes.
Although such dietary restrictions can help manage your diabetes, we’re sure you would fare better just getting rid of it altogether – Twin Health offers a new, diabetes-free generation using our patent Digital Twin technology. Consult our specialists today and enjoy a whole new realm of feasting and snacking to your heart’s content (and relief!)