Once you are diagnosed with diabetes, you will need to change your lifestyle. It includes your daily diet. Thankfully, there are a lot of nutritious foods that individuals with diabetes can still enjoy. One of the great examples of nutritious foods is nuts.
Although small in size, nuts are a rich source of nutrition. It contains different health benefits that individuals with diabetes can take advantage of. Additionally, you can access and purchase them easily in supermarkets or small stores.
What makes nuts so special?
Nuts are a good source of unsaturated fats. The inclusion of these fats makes up the stimulation of cell growth. It also protects the heart and other organs of the body.
Nuts contain a lot of nutrients. These are as follows:
- Protein
- Vitamin E
- Thiamine
- Fiber
- Antioxidants
- Magnesium
- Carotenoids
- Potassium
- Folate
- Phytosterols
There are a lot of varieties of nuts. However, not all of them are beneficial to individuals with diabetes. Here, we listed 5 of the most nutritious varieties of nuts that help control and manage blood sugar levels.
Almonds
Who would not enjoy this universal nut variety? Besides improving blood glucose levels, almonds function by reducing your risk of having heart disease. The presence of unsaturated fats helps the body prevent the development of cardiovascular problems.
Almonds are also rich in magnesium. It is the mineral responsible for promoting healthy bones and exceptional muscle function. It is also necessary for controlling diabetes. A three-tablespoon serving of this nut is recommended for your daily diet.
Walnuts
This nut variety is high in calories. However, it does not contribute to high blood sugar levels. In fact, it has little to no impact on someone’s weight. It contains protein and fiber, which are necessary elements in managing hunger. Walnuts can significantly lessen the development of type 2 diabetes. For the serving size, dieticians recommend 14 shelled halves of walnuts per day.
Peanuts
Who doesn’t like peanuts? Besides being the most common variety of nuts, peanuts are extremely satisfying to the taste. They are everywhere! Purchasing them is easier compared to other varieties of nuts.
What makes peanuts super special is their high volume of fiber and protein. Peanuts are an excellent choice If you are on a strict diet and want to lose weight. It prevents obesity, which is the main reason why type 2 diabetes happens. Peanuts also help prevent heart disease. Two tablespoons of peanut butter added to your diet is enough for daily meal serving.
Pistachios
Another variety of nuts that helps in regulating glucose control is pistachios. While pistachios are loaded with energy, the presence of fiber and good fats balances the levels of blood glucose. It also contains a rich amount of protein, which minimizes an individual’s consumption of carbohydrate-rich foods. The recommended serving size for pistachios is 45 nuts per day.
Cashews
Besides lowering the development of cardiovascular disease, cashews are a good option in controlling blood pressure. It is also beneficial for those diagnosed with diabetes. It does not contribute to increased body weight. In fact, it promotes weight loss. One ounce of cashew is the ideal serving size for your daily diet.
Takeaway
Follow the recommended serving sizes for each nut variety. This is to ensure that you are only taking what your body needs. It also lessens the possible build-up of calories in your body. What makes nuts versatile is that they can be great as snacks. You can enjoy them any time of the day.
Doctor’s Recommendation
Eating nuts is great because of their fat content, which allows for greater satiety. Furthermore, by adopting low-carbohydrate or ketogenic diets, I was able to minimize daily carbohydrate intake variation, which makes it possible to titrate glucose-lowering medications without risking hypoglycemia. It is best to avoid pistachios and cashews as a nut choice.
