Ultra.fit

Food Sequencing : Chocolate v/s Nuts?

Reviewed by

Shifa Fathima

          Food Sequence Experiment

Components

1. Carbohydrates : Chocolate

2. Proteins : Nuts

Experiment Question

Carbs First OR Proteins First?

Experiment Answer

Protein First - Have Nuts before eating Chocolate

Nuts help in regulating and reducing the insulin levels in our body. They have a low glycemic index. They are rich in proteins, essential fats, vitamins, minerals and antioxidants which have an anti-inflammatory effect. Taking these before carb meal/snack will reduce sharp sugar spikes.

Scientific Rationale

Several studies have shown the consumption of nuts to be linked with a decreased prevalence of cardiovascular diseases, type 2 diabetes, and even metabolic syndrome. 

The ones that have a lot of nutrients like Vitamin E, omega-3 fatty acids, magnesium, etc can be good. Nuts provide a wide range of health-related benefits to people with diabetes. They also help to manage the overall blood sugar levels.

The ones that have a lot of nutrients like Vitamin E, omega-3 fatty acids, magnesium, etc can be good. Nuts provide a wide range of health-related benefits to people with diabetes. They also help to manage the overall blood sugar levels.

Benefits of Nuts

  • They contain high levels of useful fats. These unsaturated fats help by performing several functions like – promoting healthy cell growth, protecting organs, etc.
  • They are rich in protein and fibers
  • Most nuts also are rich in Vitamin E, Thiamine, etc
  • Minerals such as magnesium, potassium, manganese, etc are also found in many of the approved ones by the ADA
  • Not all nuts should be consumed – avoid salted or caramelized ones. 
  • Dried fruits and nuts are rich in nutrients and antioxidants. They are packed with essential vitamins (vitamin E, niacin, folic acid, and/or choline), minerals (calcium, magnesium, potassium, and/or phosphorus), and antioxidants.
  • As they are rich in fiber content, they help curb your cravings and reduce the risk of indulging in unhealthy food. Eating dried fruits early morning before your exercise can help you energize enough to sustain a workout or a long walk.
  • Dried fruits provide you with immense energy and greatly benefit your health.

What are some of the Best Nuts and Dry Fruits?

1. Walnuts

Enriched with fiber, proteins, and good fats, walnuts can energize you and help in preventing you from binging on unnecessary food. by helping you control hunger, they support your weight loss. Besides, they are enriched in alpha-lipoic acid (ALA), which helps reduce inflammation, and helps promote the feeling of a full appetite which results in much less hunger for a longer duration. Since unhealthy food cravings are prevented, a person can regulate insulin intake and blood sugar levels. I

2. Almonds

If you have the question that which nuts are good for diabetes – almonds would make the top of the list. Almonds help in the control of blood sugar levels to a large extent. Another major complication that is associated with T2D – cardiovascular diseases – is also prevented. Since almonds are a good source of fiber, they keep the overall blood sugars more stable and also aid in the process of digestion. Almost all are considered superstars among people with diabetes and help answer the question are nuts good for people with diabetes? They are low in carbs and can be eaten as it is.

3. Cashews

There are several benefits that cashews provide to a person with diabetes and hence can be considered one of the most important ones. The question - are cashew nuts good for diabetes will be answered here. They help in reducing and lowering the overall blood pressure within the body thus also eliminating the complications associated with high BP. They boost the HDL cholesterol which again reduces the risk of heart-related conditions. Cashews help to maintain a healthy weight and also promote insulin sensitivity. They do not cause a spike in sugar levels due to a low GI.

4. Peanuts

Peanuts are among the best nuts for people with diabetes to eat as they are super satiating and diabetes-friendly. Along with being high in fiber, they are also high in protein. Peanuts can be eaten as it is or also can be consumed in the form of peanut oil. They have a low glycemic load and might also help to regulate the overall blood sugar levels. Moreover, peanuts are also known to prevent post-meal sugar spikes in the blood. Another benefit could be that peanuts effectively reduce LDL cholesterol. 

5. Pistachios

Known to provide ‘trio’ benefits – fiber, protein, and good fats, pistachios fall under which nuts are good for diabetes. They are often known as the ‘smart snack’ as studies have also proved the beneficial nature of pistachios in improving the blood sugar levels in people with diabetes. People who eat these nuts also have lower LDL cholesterol levels. Add them to the meals or eat them as an evening snack along with a few other nuts or fruits and you are good to go. 

6. Fox Nuts 

To effectively answer the question of – is fox nut good for diabetes, it is first important to see what fox nuts are. Popularly known as makhana in India, fox nuts are super healthy for people with diabetes. They are rich in antioxidants and are also good for the heart. Fox nuts are also known to bring about several positive changes in the digestive system and overall skin health. They have a low GI that makes them friendly for people with diabetes to eat. Cook a few fox nuts in pure ghee and add a little bit of salt or chaat masala for taste. 15-20 fox nuts per day should be good for your overall health.

7. Dried Apricots

Delivering just a few calories and containing fewer carbs, apricots can be an excellent addition to your diabetes meal plan. They offer a high fiber content and are enriched with vitamin A.‍

8. Dried Apples, Berries, and Prunes

Enriched with vitamins, fibers, and minerals, these dried fruits can add great flavor to your food without adding excess sugars.

9. Raisins and Sultanas

Raisins are rich in fiber, antioxidants and are relatively low on the glycemic index. Likewise, sultanas and currents better your digestive health, regulate your blood sugar levels, help decrease inflammation and lower your blood pressure. However, don't binge on them, as they can spike your blood levels when consumed in excess quantities.

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