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Should People With Diabetes Eat Almonds?Monday December 19, 2022 at 8:15 am
When it comes to food, it a generally a smart move to go nuts from time to time. Nuts are an important source of proteins and healthy fats that can be consumed by everyone – even by people with vegan and vegetarian lifestyles. However, what about people with preexisting health conditions? It is this question that this article shall try to answer.
The restrictions that people with diabetes may face are due to the fact their bodies can no longer free-process and consume glucose. It means that glucose can spike up in the blood and might create severe health complications. Thus people with diabetes must limit their intake of calories in various forms. Some products like sweets or chocolates are a big no, while others like greens and citric foods can still be eaten in healthy amounts. So where do nuts fall in this classification?
The short answer is yes but with some caveats. The detailed answer is covered below:
1. Almond milk, a diabetes-friendly milk
One of the best ways of consuming Almonds is Almond milk. Now, almond milk does have some carbohydrates but it has far lesser carbohydrates and sugars than dairy milk – besides it is both vegetarian and vegan. People with type-2 diabetes can exercise better control of their glucose by using almond milk instead of normal milk.
2. Might increase insulin sensitivity.
Some research suggests that almonds might increase insulin sensitivity. Insulin insensitivity is when the body fails to react to the presence of insulin in the blood. This is the root cause of type-2 diabetes. Though regular consumption of almonds might not be able to cure diabetes altogether, it can reduce its impact to a great extent by increasing insulin sensitivity.
3. Benefits for people with prediabetes
Prediabetes is a health condition when people have glucose levels that are higher than normal but not as high as to be considered diabetic. People with prediabetes are much more likely to develop type-2 diabetes. They are also likely, much like diabetes patients, to develop a heart problem. Thus, anyone having prediabetes should move toward a disciplined lifestyle. Almonds can help increase insulin sensitivity and thus can help keep diabetes in check.
4. Good for the heart
As mentioned earlier, people with diabetes or prediabetes are far more vulnerable to heart problems. Low-density lipoprotein cholesterol often abbreviated to LDL and called bad cholesterol, is one of the root causes of heart problems of all sorts. Almonds can help regulate bad cholesterol levels. It can also improve good cholesterol or HDL (High-density Lipoprotein), Studies have repeatedly suggested that the consumption of almonds might lower the incidence of heart-related diseases.
It is also rich in Vitamin E which saves LDL from oxidation and thus becomes a factor for cardiovascular diseases. Another nutrient almonds are rich in is magnesium which helps keep blood pressure in check, a risk factor for a heart condition.
5. Weight management
Obesity can worsen the risk of getting both type-2 diabetes and heart problems. And one of the best ways to manage obesity is by eating almonds. Weight loss is also beneficial for people with prediabetes. Almonds are mostly proteins, fiber, and healthy fats – and thus a good way to manage one/s weight.
6. Other health benefits
As mentioned above, almonds are rich in proteins which is a vital nutrient. Additionally, they also offer antioxidants that have anti-inflammatory properties which are desirable so that the body can fight the effects of diabetes. Vitamin E present in it is good for human eyes and skin and can also strengthen one’s immune system. Despite their high calorie, they can effectively help keep weight in check. Magnesium present in almonds helps support muscle and nerve function and energy production.
Frequently Asked Questions
There are several questions. The following are some of the most Frequently Asked Questions:
Question: How many almonds to eat per day?
Answer: About a quarter of a cup.
Question: What are some of the precautions that must be taken when people with diabetes consume almonds?
Answer: The following are some of the things to be kept in mind while consuming almonds as a person with diabetes:
- One should not add sweeteners to almond milk for the best health benefits.
- Almonds should not be coated with sweeteners or salt.
- The above information is generic and may not apply to the specific case of the reader.
- This article should not be considered a substitute for the advice of a medical practitioner. It is critical to get the approval of one’s medical practitioner before making changes to one’s diet.
If the reader has any other questions, they should feel free to ask them here.
The Bottom Line
One can easily wrap up the above discussion by concluding that almonds can be consumed by people with diabetes as long as they do so with certain caveats.