If you have diabetes or high blood sugar, what can and cannot be eaten becomes a major concern. Diet plays an important role in controlling type 2 diabetes and as Sumaiya A, Clinical Dietician, Fortis Hospital, Kalyan explains, one such beneficial food item for people with diabetes is nuts as they have several nutritional benefits. Nuts are rich in monounsaturated and polyunsaturated fats, fiber, vitamins, minerals, and phytonutrients. Dieticians tell that when diabetics consume nuts, they feel full. Due to this, when they eat properly, the amount of rice or chapati is reduced, which helps in keeping the sugar level under control.
High Blood Sugar: Why You Should Eat These Nuts
Sumaiya A lists the different types of nuts that are good for people with diabetes and why:
1) Almond: Consuming this nut is especially good when it comes to glucose control in pre-diabetes. Almonds are high in fiber, vitamin E, magnesium and vitamin 12 as well as many other nutrients, so include them in snacks.
2) Pistachio: It has a low glycemic index and eating pistachios improves glycemic status in people with type 2 diabetes. A Mediterranean diet rich in pistachios improves glucose levels, low-density lipoprotein cholesterol, and total cholesterol levels.
3) Walnut: It is a storehouse of omega 3 and is also used in making walnut oil. Walnuts contain protein and polyunsaturated fat. The unsaturated fatty acids (monounsaturated fatty acids and polyunsaturated fatty acids) present in walnuts may play a role in glucose control and may also suppress your appetite by reducing appetite.
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4) Cashew: Cashew extract has anti-diabetic properties. And while cashews are relatively high in fat, most of it is good fat that is healthy for diabetics. Cashews have an ideal fat ratio of 1:2:1 when it comes to saturated, monounsaturated and polyunsaturated fat. Regular consumption can lower bad cholesterol (LDL) and increase good cholesterol (HDL), thereby reducing the risk of heart diseases. It also helps in lowering the blood sugar level.
5) Groundnut: It is high in protein, fat and fiber, while at the same time having a low glycemic index; Thus peanuts can reduce the spike in sugar levels.
While nuts are good for health, other health conditions should also be kept in mind and people should consult doctors if they have problems like heart problems, cholesterol problems, high blood pressure etc. , and other health conditions,” adds Sumaiya.