5 Healthy Nuts for Diabetics

What we choose to eat every day has a big impact on whether we develop type 2 diabetes or worsen a prevailing condition.

With around 3.6 million Malaysians suffering from diabetes (with another 2.6 million who likely don’t realise it), diabetes is widespread and serious problem.

Type 2 diabetes can be a serious problem if ignored or left untreated, which can lead to serious loss of quality of life and even death (diabetic coma).

Luckily, a few simple lifestyle adjustments is all that’s needed to make a huge difference, including eating better food.

So important is this little change, however, that it could help diabetics not only live a better life, but possibly even live as long and healthy as a non-diabetic.

And healthy nuts malaysia are a good food choice for diabetics. Let’s take a closer look…

Nuts are some of the best food choices for diabetics.

Nuts offer so many benefits for diabetics that the American Diabetes Association has listed nuts as a good food for it (see: https://www.diabetes.org/nutrition/understanding-carbs/types-carbohydrates)

Why are they good? Well, they’re rich in proteins and other nutrients that are essential for healthy living, which reduces risk factors for type 2 diabetes as well as cardiovascular disease and metabolic syndrome. These are the most important nutrients found in nuts that confer these benefits:

• • • vitamins (particularly vitamin E)
    • fibre
    • minerals (including potassium and magnesium)
    • carotenoids
    • phytosterols
    • antioxidants
    • thiamine
    • folate

The experts do advise diabetics to stay away from nuts that are salted, however, as consuming too much salt is, generally, bad for health. Maybe you’re familiar with the sad case of this person suffering quadriplegia due to an overdose of salt? Not good… (Watch: A Woman Drank 1 Litre of Soy Sauce Colon Cleanse in 2 Hours).

Which Healthy Nuts For Diabetics Are Best?

Almonds

Almonds are a universal pick for diabetics, and adding almonds into the diet has been shown to improve blood sugar levels and reducing the risk of heart disease in 12 short weeks. This is due to its high unsaturated fatty acid content.

This is because eating almonds reduces levels of lipoprotein (LDL) cholesterol which block arteries while increasing levels of high-density (HDL) cholesterol, which also helps to displace LDL cholesterol.

Almonds are also rich in magnesium. In addition to replacing that same mineral lost through urine due to high blood sugar levels, the magnesium that almonds contain also help reduce an individual’s chances of developing type 2 diabetes in the first place.

But just like any foods, almonds are best eaten in moderation. A 30g serving of almonds should provide all its unsaturated fatty goodness and magnesium you’ll need to combat type 2 diabetes.

Walnuts

Everyone’s favourite ‘brainy nut’ is also another top pick for diabetics looking to improve their health are walnuts.

Can a diabetic eat walnuts? They certainly can and they should.

Though high in calories, eating walnuts surprisingly has little impact on body weight or composition – but works miracles at lowering LDL cholesterol and raising HDLs.

Walnuts also have many other benefits for diabetics and is known to improve blood vessel function and neutralising free radicals due to its high anti-oxidant content.

Walnuts also contain a higher fibre content compared to other nuts, which helps lower its glycaemic index (the rate at which foods are broken down and converted into blood sugar).

This study shows how individuals who regularly ate walnuts within 24 hours were half as likely to develop type 2 diabetes. Now that’s a good reason to start including these healthy nuts in your diet!

Cashews

Like many nuts, daily intake of this yummy nut helps balance LDL to HDL ratios in a good way, which is key to reducing the risk of cardiovascular disease as well as lowering and controlling blood pressure.

All this with little to no effect on blood glucose levels or body weight.

Cashews do have a lower fat content than other nuts, which are mostly made up of the healthy monounsaturated fatty acids (oleic acids, in this case).

We probably should have mentioned this sooner but, before making any nut a part of one’s daily diet it’s probably best to check and see if you have any allergies present.

Pistachios

Though loaded in energy, pistachios make up for this in large amounts of fibre and good fatty acids. In one study, pistachio-fed participants experienced significant improvement in HDL to LDL cholesterol levels.

Their triglyceride levels were also lower than in the controls, which is generally a good healthy sign.

For diabetics, eating pistachios helps them regulate fasting glucose and lower insulin hormone levels without affecting body mass index or blood pressure. It also reduces systolic blood pressure.

best food for diabetics control

Peanuts

Peanuts may be everywhere but they’re really good for diabetics. They’re rich in protein and fibre, making it an excellent food for combating heart disease, diabetics control and helping with weight loss.

A study conducted on women with obesity (and who were at risk of developing type 2 diabetes) showed that peanut consumption with this group helped control blood sugar levels and appetite – the perfect thing for people looking to lose weight.

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 diabetics.

Nuts can make a simple snack. Most are safe to eat raw, and they are available in Vermi Food Malaysia. 

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