Making sensible food choices is the number one way to manage Type 2 diabetes. One of the best decisions you can make is to include a healthy selection of nuts in your eating plan. Not only are certain nuts good for your heart and cholesterol, but they have an amazing positive effect on your Type 2 diabetes, as well.
Numerous studies have shown nuts protect against heart disease. And it also appears these crunchy little morsels help fight diabetes as well.
How do nuts help protect against Type 2 diabetes?
Nuts provide several health benefits:
- the fiber and magnesium in nuts help maintain lower blood sugar and insulin levels.
- as well, nuts are high in polyunsaturated and monounsaturated fats… which may also help prevent insulin resistance.
- it’s also possible the antioxidants, phytochemicals, and protein in nuts may play a part in diabetes prevention as well
Studies show three nuts in particular have amazing health benefits for diabetics:
1. Walnuts serve as a naturally occurring wonder food. They are great for the heart, for lowering “bad” cholesterol, and they have their own way of helping to stabilize blood sugar levels. For those who do not fancy eating them outright, they can be made into a plethora of dishes where they are hidden, but their substantial benefits can still be derived.
2. Almonds. Research has shown almonds have the amazing ability of lessening blood sugar increases and insulin levels, even four hours after a meal. It has also been proven when they are combined with food that rates high on the glycemic food index, they also have the ability to reduce spikes in blood sugar levels after a meal.
The positive effects of almonds can also be directly attributed to the volume which is consumed. It has been found as an individual integrates a reasonable amount of almonds in their eating plan, they lower their risk of spikes in blood sugar levels after eating.
3. Cashew nuts. Another popular nut that has taken its place in the arsenal of diabetes management is cashews. Cashews have a few distinctions of their own. For one, approximately 75 percent of the nut is made up of a mono-unsaturated fat, called oleic acid, that is not only good for the heart, but it also happens to be the same type of fat that is present in olive oil… another heart-healthy product.
Oleic acid is a wonder of its own in the fact it is great for lowering triglyceride levels, which is a type of fat found in our blood. This is important in and of itself since high triglycerides are a major contributor to heart disease. So, in essence, cashews ward off two complications at the same time.
Another interesting component of cashews is that they are listed as having some of the lowest fat content of all nuts. This makes them a naturally good choice for snacking. But some of the best news comes from the fact that it appears cashews may also be beneficial for monitoring hyperglycemic effects.
A word of warning though: One quarter cup of nuts contains approximately 200 calories (840 kj), so it’s important to find ways to substitute nuts for other foods such as sweets and chips.