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Did you know how good Nuts and seeds are for Diabetes?

Dt Sheetal chhabria

Dt Sheetal chhabria

  Vasanth nagar, Bengaluru     Feb 9, 2017

   4 min     


People with diabetes can have nuts and there are many good reasons why they should eat nuts regularly. An increased risk of heart disease is there in people with Type 2 diabetes and is also likely to be overweight as compared to those without diabetes. Daily consumption of nuts can help reduce the risk of developing heart disease while it also helps to control blood glucose, blood cholesterol, and blood pressure.

Nuts are generally a low carbohydrate snack and the nuts that contain carbohydrates like cashews and chestnuts, contain low glycemic index carbs. A handful of nuts can make a perfect afternoon tea snack. Adding nuts to meals with carbs will help lower the rise in blood glucose after a meal.

  • Barley: You can choose Barley instead of white rice as it can reduce the rise in blood sugar level after a meal by almost 70% and you can keep your blood sugar lower and steadier for hours. This happens because the soluble fiber and other compounds in it dramatically slow the digestion and absorption of the carbohydrate. You can’t compare it with brown rice too. Add barley to soup and serve it as a side dish.

  • Flaxseed: Flaxseeds, the shiny brown seeds, hit the diabetes trifecta. They’re rich in protein, fiber, and good fats like you get in fish. Flaxseeds are also a source of magnesium, a mineral that is key to blood-sugar control because it helps cells use insulin. Ground flaxseed gets spoiled quickly, so you can buy whole seeds in bulk, you can keep it in the fridge, and grind as needed. Sprinkle on cereal, yogurt, or ice cream or blend into burgers, pancakes, bread, etc.

  • Nuts: Because they are high in fiber and protein content, nuts are ‘slow-burning’ foods and are friendly to blood sugar. And even though they contain a lot of fat, it is that healthful monounsaturated kind again. Roasting brings out the flavor of nuts and makes them a great addition to your dish.

  • Seeds: Seeds of all types like pumpkin, sunflower, sesame are filled with good fats, protein, and fiber that work together to keep blood sugar low and save you from any heart disease. Seeds are also a natural source of cholesterol-lowering sterols, the same compounds added to some cholesterol-lowering margarine. In case of snack emergencies, fill an empty Altoids mint tin with your favorite unsalted seeds and stash it in your purse or pocket.

  • Walnuts: Walnuts are high in calories. Walnut-enriched diet can improve the ratio of HDL to LDL cholesterol without negatively affecting body composition. The research found that people who had eaten walnuts in the past 24 hours were half as likely to have diabetes, compared with people who had eaten no nuts in this period.

  • Cashews: Cashews can help improve the ratio of HDL to LDL cholesterol and lower the risk of heart disease. The cashews have no negative impact on blood glucose levels or weight.

  • Pistachios: Pistachios are relatively energy-dense, but they contain healthful amounts of fiber and beneficial fats. Some research found that the ratio of HDL to LDL cholesterol was significantly better in the pistachio group, in comparison with the regular diet group. Those on the pistachio diet also had lower triglyceride levels, which indicate better heart health.

  • Peanuts: Peanuts are a good source of protein and fiber. They can help with weight loss and may reduce the risk of heart disease. Adding peanuts to cereal helped control blood sugar levels and appetite. This can help with weight loss, which has a significant impact on diabetes risk.

  • Almonds: Almonds have a range of benefits for individuals with this diabetes. Almonds reduce the body's levels of low-density lipoprotein (LDL) cholesterol, which can block arteries. They increase the amount of high-density lipoprotein (HDL) cholesterol, which helps remove LDL cholesterol from the arteries. This is part of the reason why almonds reduce the risk of heart disease

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.

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Tags:  diabetes, Diabetes Diet and Fooding, Nutrition, blood pressure, Obesity, ,diabetes, nuts and seeds, nutrition

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