Are Almonds Good For Diabetes? Know Benefits
Nutrition

Almonds - Good Or Bad For Diabetes

When you are constantly worried about a spike in your blood sugar levels, you weigh the pros and cons of everything you eat. A well-balanced diet includes a healthy dose of fresh vegetables and fruits, legumes, whole grains, nuts, and lean proteins. It is well-known that nuts are a good source of nutrition, as they come packed with healthy fats and protein. Nutritionists recommend including nuts in your daily diet to reduce the risk of developing diabetes and heart disease. Almonds, in particular, help lower cholesterol and triglyceride levels. 

If you are still wondering whether almonds are good for people with diabetes, here’s some good news. Almonds help manage blood sugar quite effectively. Unsaturated fats that are found in nuts, protect the organs by supporting cell growth. Studies also indicate that almonds reduce a the spike in post-meal blood sugar and insulin levels. They are easy to carry as a snack and offer both nutrition and flavour in a small serving.

Nutritional Profile

Among nuts, almonds are the best option for people with diabetes. In general, nuts are a good source of protein. Additionally, almonds also contain a variety of other nutrients. These nuts are low in carbs and rich in fibre, magnesium, manganese, vitamin E, vitamin B2, phosphorus, and copper. While almonds may be considered calorie-dense, they can keep you going through the day with these components. 

The high fibre in almonds helps make you feel fuller for a longer period, which curbs mindless snacking and aids weight loss. Almonds also work as great antioxidants, with above-average levels of vitamin E. These wonder nuts contain soluble and insoluble fibre. Insoluble fibres improve bowel health by adding bulk to your diet. Moreover, soluble fibre controls blood sugar levels and helps reduce LDL (bad) cholesterol. Almonds increase HDL (good) cholesterol that prevents the plaque buildup in arteries, in turn reducing the risk of heart disease. The fibre, protein, and healthy fats in almonds make these nuts the perfect choice of snack between meals.

Benefits Of Almonds For People With Diabetes

The nutrients in a handful of almonds, with regular consumption, can help improve insulin functioning. When planning a diet chart, nutritionists often come across this question – can people with diabetes eat almonds? Studies have indicated that the intake of magnesium in one’s the daily diet is likely to reduce the an individual’s risk of developing type 2 diabetes. According to a 2012 study, high blood sugar levels over a period of time can lead to loss of magnesium via urine. This, in turn, can lead to magnesium deficiency. Including almonds in your daily diet can help change this. Magnesium deficiency is also known to cause hypertension (high blood pressure). Almonds, therefore, help regulate blood pressure that may otherwise lead to strokes or a heart attack. Increasing magnesium intake also promotes good nerve and muscle function, normal blood pressure, and healthy bones.

Almonds also help reduce the spike in insulin and blood sugar levels after meals. However, to balance your daily dietary needs, make room for almonds by lowering your overall calorie intake. If consumed in moderation, nuts don’t cause weight gain. Nuts are a healthy snack option as they leave you feeling satisfied for longer periods.

The majority of the fat found in almonds is monounsaturated, which promotes cell growth. This protects vital organs like the heart. Overall, the consumption of almonds is believed to reduce an individual's risk of developing heart disease. Persons with diabetes are more susceptible to the same, and thus, almonds offer added benefits. 

Almonds come packed with a good amount of vitamin E, which makes them an excellent antioxidant. This helps counter the damaging effects of free radicals.

Book a Free Session

How Many Almonds Should You Eat In A Day?

Almonds bring a variety of nutrients to the table and are a remarkable addition to your daily diet. But can people with diabetes really eat almonds? Yes! Almonds help manage blood sugar levels and, therefore, should be included in your daily diet. A handful (around 28 grams) of almonds contains 6 grams of protein and 3.5 grams of fibre, in addition to 14 grams of healthy fats. It makes up for 37% of the recommended daily vitamin E intake and 32% of Magnesium intake. You must stick to a serving of 8-10 almonds. 

You can have almonds between meals to satisfy hunger pangs. Consume almonds in their raw form, preferably soaked overnight and peeled. Avoid having salted, sugar-coated, or chocolate-coated almonds. The sodium in salt can increase blood pressure, while chocolate or sugar-coated almonds will increase blood sugar levels. Add these wonder nuts to your breakfast cereal or oatmeal. You can have them with fruit and yoghurt as a dessert or have them sprinkled on dishes you like. You can even top your toast with some almond butter for a change.

Best Time To Consume Almonds

To derive maximum benefits, include almonds in your first meal of the day. Having almonds in the morning boosts metabolism, keeps you satiated, and also helps regulate blood sugar throughout the day. You can add these to smoothies or simply have 8-10 soaked almonds before breakfast – these work to handle the mid-morning energy slump or late-night hunger cravings. If you prefer having them as a snack, you can mix almonds with other seeds and nuts or pair them with fruit. A number of expert chefs use almonds in desserts, and so can you! Sprinkle almonds on frozen yoghurt or use almond flour to make gluten-free snacks.

Bottomline

Almonds are best dry fruits for diabetes, it is a great way to spruce up your daily meals, packing in nutritional benefits alongside flavour. Almonds are gut-friendly, gluten-free, and heart-healthy. These nuts aid weight management and regulate blood sugar, making them especially beneficial for people with diabetes. The mild flavour makes them versatile enough to be added to a variety of meals. However, one must ensure not to exceed the recommended serving size. You can replace unhealthy snacks with almonds but don’t overeat as these are also high in calories.

Was this post helpful?

+91 -
Book Free Consultation