Photo: Image by Steve Buissinne on Pixabay / Pixabay
By now we all know that nutrition and physical activity are important elements of a healthy lifestyle when you have diabetes. It’s a path that’s packed with benefits that are simply essential for keeping your blood glucose, blood pressure, and cholesterol stable. All basic concepts in good diabetes control. Based on this, every day more people with diabetes are interested in learning more about the best food alternatives. Such is the case of a new study in which it was shown that consumption of almonds can improve blood sugar levels. Best of all, its positive effects can help both in the stage known as prediabetes, in the prevention and good control of the disease. They also protect the cardiovascular system.
The study suggests that integrating the habit of eat almonds twice a day It is a wonderful natural aid to improve glucose metabolism and keep cholesterol levels under control. As stated by the study’s principal investigator Jagmeet Madan, professor and director of the Sir Vithaldis Thackersey College of Home Sciences in Mumbai: “Lifestyle changes, including improved nutrition and exercise targeting adolescents and young adults, have the potential to halt the progression from prediabetes to type 2 diabetes. ” And the results of the study confirm this, since they show that the change does not have to be so radical: simply including an almond snack twice a day can make a difference.
The results are incredibly promising, as they show how almonds improve total and LDL cholesterol levels. In addition, it was proven that the daily consumption of these delicious nuts has the ability to reduce HbA1c levels in just 12 weeks of consumption. For more context: The glycosylated hemoglobin (HbA1c) test is a blood test for type 2 diabetes and prediabetes. It measures the average level of glucose or sugar in the blood during the last three months.
What did the study consist of? The team included 275 participants (59 men, 216 women) who had impaired glucose metabolism (prediabetes). The first group ate 56 grams (about 2 one-ounce servings, which equals 340 calories) of unroasted almonds every day for three months and the control group consumed a sandwich made with whole wheat flour, chickpea flour, salt and Indian spices, the snack provided the same amount of calories. So both almond and salty snacks accounted for 20% of the participants’ total calorie intake. The findings were overwhelming in the group of almonds, HbA1c which is one of the main diagnostic criteria for prediabetes and diabetes, decreased significantly compared to the control group. They also showed a decrease in fasting blood glucose in the almond group compared to the control group.
On the other hand, almonds that are considered one of the Currently most recommended superfoods and of course one of the healthiest nuts for diabetes; they are also a wonderful dietary addition for those with glucose alterations that present high cholesterol. In such a way that the habit of eating almonds twice a day as a snack reduces the risk of cardiovascular disease in people with prediabetes and type 2 diabetes. And this is directly related to its ability to lower bad cholesterol, which are small dense particles of low-density lipoprotein (LDL) and that excessively block the arteries.
The truth is that every day more people have high cholesterol levels and diabetes. It is one of the conditions that are most diagnosed in bedside medical consultations and is known as a silent enemy since it does not usually present with symptoms. The truth is that there are many risks related to high cholesterol, one of the main ones is the formation of fat deposits in the blood vessels. Over time, these deposits grow and make it harder for enough blood to flow through the arteries. Sometimes those deposits can rupture and form a clot causing a heart attack or stroke.
In a complementary way, it is worth mentioning that there have been multiple studies focused on analyzing the effect of almonds on lipids and the results are promising. One of those that has attracted the most attention analyzed a wide range of participants with various health conditions, including those with high cholesterol, normal cholesterol levels, diabetes and obese, who consumed between 20 and 168 g of almonds a day for 4 to 16 weeks. This equates to roughly 1 to 6 handfuls of almonds a day. As part of the findings, it was discovered that the consumption of almonds is associated with reduced levels of cholesterol from 3 to 25% and with reduced levels of LDL cholesterol from 4% to 35%.
It is also worth mentioning that almonds, they are very rich in vitamin E and magnesium that promote healthy bones, normal blood pressure, and good muscle and nerve function. Another discovery that most caught the attention of specialists is that the habit of eating an ounce of almonds before consuming a meal with carbohydrates can result in a 30% reduction in glucose levels after meals, which is very useful as a preventive measure for prediabetic patients and those with type 2 diabetes.
Last but not least it is worth mentioning that almonds are a basic addition to any healthy and medicinal diet. Not only are they a great ally to control blood sugar levels and prevent diabetes, They are considered one of the most powerful protectors of heart health. They are also associated with great qualities to accelerate metabolism and promote weight loss, which is a fundamental factor in the prevention and control of diabetes.
Almonds are simply the perfect snack– Positively increase energy levels, mood, and brain function, enhance cognitive abilities, and are incredibly satiating. Undoubtedly, these types of studies come as one more proof of how food can be the best and most faithful medicine, finally following a diet that is characterized by the consumption of these superfoods as part of the daily routine It is the best prevention measure!
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.