How does almond and nuts help those who have sugar?


For most of us, nuts are associated with weight gain because they are usually high in calories. So we avoid them altogether, but that's wrong. In a balanced diet, nuts can contribute positively to our health.

One such example is almonds and their positive effect on sugar. It is an excellent source of many vitamins and minerals, including vitamin E.

They are also a good source of protein, fiber, riboflavin and calcium. In fact, "almonds are one of the best sources of protein in all nuts," said O'Shea Kochenbach, a dietitian in Boston, USA.

Because almonds are good for people with diabetes

Almonds are nutritious for most people, but they have unique benefits for diabetics. "Research has shown that almonds can reduce the rise in blood glucose (sugar) and insulin levels after meals," says Kochenbach.

A study published in the journal Metabolism found that consuming about 45 grams of almonds dropped insulin and glucose levels.

They reduce the chances of type 2 diabetes

Almonds are rich in magnesium and experimental studies have shown that taking magnesium can reduce a person's risk of developing type 2 diabetes.

They are good for the heart

Almonds can minimize the risk of heart disease. This is important for people with diabetes because, according to the World Heart Federation, people with diabetes have a higher risk of heart disease.

"Almonds are high in monounsaturated fats, which are the same type of fat as olive oil, which is known for its heart health benefits. One serving of almonds contains about 13 grams of unsaturated fat and only 1 gram of saturated fat." , says Kochenbach.

Nuts are a high-calorie snack, but when consumed in moderation (about 23-45 grams) they do not contribute to weight gain.

How many almonds are recommended to eat?

It is a good idea to eat about 23 almonds a day that contain 161 calories, 6 grams of protein and 3 grams of dietary fiber.