A healthy diabetic diet must consist of all essential nutrients and calculated calories and carbohydrates in order to ensure you don’t overload. Research suggests that two servings of nuts (approximately 50-60 grams) lowers and stabilizes blood sugar level in people with Type 2 Diabetes. Here is a list of nuts along with their nutrients and the benefits they have when included in thefood to control Diabetes.
We recommend a handful of 6 almonds, 3 pistachios and 2 walnuts a day as part of your diabetic food plan. Toss them in your salad or eat a fistful on your way to work. So what really makes the food for diabetic patients go nuts? Well, let us find out what the following nuts have to offer?
1) Almonds
Nutrients –Calcium, Magnesium, Zinc, Vitamin E
Benefits –It helps inlowering cholesterol, reduces risk of heart diseases, protects from different types of cancer and healthy bones.
2) Pistachios
Nutrients –Antioxidants, Minerals, Vitamins, and Protein.
Benefits –It helps in lowering bad LDL cholesterol and increases good HDL cholesterol levels. Reduce risk of heart diseases and stroke by building a healthy lipid profile.
3) Walnuts
Nutrients– Alpha-Linolenic Acid and Omega-3 fats, along with high amounts of Copper, Manganese, Molybdenum, and Biotin.
Benefits –Improved blood vessel function, blood lipids and cholesterol profile thereby reducing risk of heart disease. Studies also suggest walnuts reduce the risk for type 2 diabetes in women and help in reducing insulin resistance in both genders.
4) Cashew nuts
Nutrients –Iron, Zinc and Potassium and Antioxidants. Cashews have high protein and carb content and good fats.
Benefits–It reduces blood pressure and antioxidants protect us against cataracts ( in eyes). Helps form and utilize blood cells thereby improving immunity, nerves and healthy bones.
5) Hazelnuts
Nutrients –Vitamin E, complex carbs, healthy monounsaturated fats, Vitamin B – Biotin, iron and calcium. Contain no cholesterol but are high in calories. They also contain flavonoids
Benefits –Lowers cholesterol and risk of cancer. Biotin improves hair, skin and nails. Flavonoids may improve brain health, improve circulation and reduce allergies. Minerals improve blood pressure count.
6) Peanuts
Nutrients –Low Glycemic index, Magnesium, High in Protein, Healthy Fats and Antioxidants.
Benefits –It doesn’t spike blood sugar levels and protects your heart and blood vessels.
7) Brazil Nuts
Nutrients –High in calories (two nuts = calories of an egg), Healthy Fatty Acids and reliable source of Selenium.
Benefits –Just one Brazil nut has shown to lower the risk of heart disease and cancer, and also play a role in reducing allergies and inflammation.
8) Macadamia Nuts
Nutrients – Very good source of Magnesium and healthy fats. They are also highest in calories compared to other nuts.
Benefits – Lowers cholesterol and blood pressure. Protects cells from free- radical damage and reduces the risk of different types of cancer. Magnesium content also helps on sex- hormone formation.
9) Pine Nuts
Nutrients –Rich in mono-unsaturated fatty acids, Vitamin E, Gluten Free, B-complex and minerals such as Manganese, Potassium, Calcium, Iron, Magnesium, Zinc and Selenium. High in calories.
Benefits –Lowers cholesterol therefore reduces risk of heart disease. Anti- aging antioxidants and boost energy levels. Pine nuts are also good for the eyes.
Keep in mind the glycemic index of food items before consuming them. In case of doubts, always consult your doctor or health coach. Along with that, monitor your sugar levels on a regular basis and have a regular fitness regime.
