Walnuts and Diabetes

Publish On Diabetes By Ilia

walnuts and diabetes

Walnuts is one of the best types of nuts for diabetes. They are easily accessible. You can buy them in supermarkets, and groceries. It is one of the universal snacks that you can purchase and enjoy. But more importantly, walnuts are full of health benefits favorable for diabetes patients.

Are walnuts safe for individuals with diabetes? The answer is YES. Besides walnuts, other varieties of nuts that are good for your blood sugar levels are almonds, peanuts, and pistachios. Research also proves that walnuts do not significantly affect an individual’s body composition.

Compared to other edibles, one cup of walnuts has less impact on blood glucose. Furthermore, this nut variety has a low carbohydrates level. Walnuts contain protein, good fat, and fiber that help limit blood sugar increase.

What are the nutrients contained in walnuts?

Besides the sumptuous

  • Protein
  • Fiber
  • Magnesium
  • Manganese
  • Copper
  • Phosphorus
  • Heart-healthy fats

The following explains why walnuts are considered healthy options for diabetes management.

  • Eating walnuts lowers your risk of developing type 2 diabetes. What’s special about these nuts is that it builds resistance to the insulin hormone.
  • One way to lessen the spike in blood sugar levels is to slow the release of glucose in the bloodstream. Thankfully, walnuts are rich in fiber. Any food with high fiber slows down the breakdown of food or the digestion process.
  • The Glycemic index plays a vital role in your blood sugar. The lower the GI is, the better for those who have diabetes. Fortunately, walnuts have a low GI, making them ideal for your daily diet.

The presence of fiber in walnuts makes it a hearty food. This also prevents you from craving unhealthy food choices. Additionally, limits your food intake, making it easier to control and manage diabetes better. It also aids in weight loss, and prevents the body from developing Type 2 diabetes.

Additionally, walnuts are also a good source of ALA or alpha-lipoic acid. This compound reduces episodes of inflammation, the kind of condition immensely linked with diabetes and heart problems. Walnuts serve as your healthy option if you wish to manage your condition properly.

The recommended serving size for walnuts is 14 shelled halves. Like other foods, consume walnuts moderately and do not abuse them. Discuss with your dietitian if walnuts should be included with  other super foods that you can add to your daily diet. What’s more important is that you are managing your diabetes well.