The action of nuts on diabetes

The action of nuts on diabetesSystematic consumption has been combined with situation prevention

Nuts are rich in nutrients, rich in monounsaturated and polyunsaturated fatty acids and omega 3, are good sources of vegetable protein and are rich in fiber, vitamins and many minerals (calcium, iron, magnesium), while they have a low sweetness. 

Their systematic consumption has been combined with prevention and treatment of situations. For this reason their integration into the daily diet can improve the overall quality of food and they have their own place in the Pyramid of the Mediterranean diet.

Two new studies on the potential health benefits of eating almonds have once again highlighted the importance and nutritional value of nuts in general. More specifically, these studies have shown that certain nuts can help people with type 2 diabetes to better maintain their blood glucose, as well as regulate cholesterol levels.

One of the studies, published in the journal 'Metabolism', showed that eating about 30 grams of almonds just before a high-starch meal resulted in a 30% reduction in postprandial glucose levels in people with type 2 diabetes, compared to just 7% reduction in non-diabetics.

In addition, after an overnight fast, people with type 2 diabetes by adding almonds to their meal had a reduction in postprandial blood sugar levels. The effect of regular consumption of almonds on blood glucose levels in people with type 2 diabetes was also investigated, with daily consumption of 30 g of almonds for 12 weeks, and was associated with a 4% reduction in hemoglobin A1c (HbA1c) and a decrease in the index itself. body mass (BMI).

The second study, published in 'Diabetes Care', found that nuts such as almonds could help maintain healthy blood glucose and cholesterol levels for both men and postmenopausal women with type 2 diabetes.

People who regularly eat nuts such as peanuts, walnuts, and almonds have a lower risk of developing type 2 diabetes. This has been shown by large and perennial, reliable studies.

Previous large-scale research from Harvard University on 83.818 women, (34-59 years old) in the United States for 16 years who studied the diet of these women, as well as body mass index, family history of diabetes, smoking, physical activity, showed that those women who consumed 30 g. nuts for 5 or more times a week had a 27% reduced risk of developing type 2 diabetes, those who ate 30 g of nuts less frequently (1 to 4 times a week) had a 16% lower risk of diabetes, while those who ate 5 or more than 30 g of peanut butter per week, had a 21% reduced risk of diabetes.

A 2010 study by the British Journal of Nutrition in Canada, which studied the relationship between nut consumption, metabolic syndrome and diabetes, found that beyond the known ability of nuts to improve lipid profile and reduce the risk of coronary heart disease, there are positive effects on health and parameters related to metabolic syndrome and the prevention of diabetes.

Also, Diabetes Organizations are increasingly recognizing their importance in overall control of postprandial glycemic fluctuations, with their proper addition before or along with carbohydrate meals or snacks.

Although when we think of people with diabetes we mainly focus on sugar control and insulin metabolism, people mainly with type 2 diabetes usually have other health problems in other related systems, and are particularly associated with an increased risk of cardiovascular disease. . Thus, an important goal for the proper planning of a diet plan for people with diabetes is to reduce the risk of future cardiovascular problems.

In the context of this goal, the consumption of nuts, such as e.g. walnuts, has shown significant results in better health and blood vessel function. A daily intake e.g. Walnut (30-60 g) provides significant benefits in this area for people with type 2 diabetes, such as better blood lipid synthesis (including less LDL cholesterol and less total cholesterol), has also been shown in people with type 2 diabetes.

These benefits are mainly related to the unsaturated lipids (polyunsaturated or monounsaturated) contained in nuts, which have been shown to improve blood lipid levels by lowering bad LDL cholesterol.

A study recently published by the scientific review 'Diabetes Care' showed that when unhealthy and fatty snacks such as e.g. A small sweet like a muffin or even a snack source of starch and carbohydrates like 1 slice of bread replaced by one - two handfuls of nuts can help diabetics better control their sugar and cholesterol levels.

The results of this study showed that after a quarter of this replacement, their sugar and 'bad' cholesterol levels gradually began to decline.

Thus, if systematically controlled quantities and salts of nuts (almonds, walnuts, peanuts, cashews) are systematically included in the diet and if they replace other aggravating snacks such as sweets, crackers and starch products, they are likely to contribute to better glycemic regulation. at the best cholesterol and lipid levels in people with diabetes.