Diabetes presently affects more than 425 million individuals around the world. There are more than 72.9 million instances of diabetes in India in 2017, with many individuals having type 2 diabetes and are at an increased risk of cardiovascular ailments and its complexities. An ongoing survey by the International Diabetes Federation of more than 12,000 individuals with Type 2 diabetes depicts that two out of three people have cardiovascular risk factors; yet, around one-fourth said that they have never talked about, or couldn’t recollect of a discussion or consultation about the cardiovascular risk factors with their doctors. Diabetes is a lifestyle disease and hence a lot of its occurrence and increase depends on the food that one consumes. For everything that a person with diabetes eats, there arises a question as to whether it is good for diabetics or not. In this article, we will try to understand whether almonds are good for diabetics or not.
Nutrition in Almonds
Eating around 23 almonds daily is a simple method to consolidate numerous crucial supplements into your diet. Almonds have high levels of vitamin E, magnesium, calcium, and potassium. Also, almonds are a great sources of fiber and protein, while being low in sugar. A 23-almond serving provides 1 gram of saturated fat, 13 grams of healthy unsaturated fats, and no cholesterol or salt. Almonds ranks the top in protein, fiber, calcium, vitamin E, riboflavin and niacin content by weight. There are 160 calories in 23 almonds. While most of these calories are obtained from fat, it is basically the healthy unsaturated fats and not the saturated kind.
Are Almonds Good for Diabetics?
For individuals with diabetes, including almonds into meal plans seems to diminish after-meal rises in glucose and insulin. Further, eating almonds alongside a high-glycemic-index food fundamentally brings down the glycemic index of the food and decreases the increase of glucose post eating. There was one research study which found that supplementing 20% of the dietary calories through almonds leads to enhanced insulin sensitivity and lower cholesterol levels.
Tips for Adding Almonds to Your Diet
- Take some almonds as an item for breakfast with an apple
- One should eat almond butter instead of peanut butter on entire toast or bread.
- Consuming Salads with almonds that have been daintily toasted in the stove.
- Cutting up the almonds in slices and add to pasta, rice, or sautéed vegetables for some crunch.
Conclusion
On a total scenario, the nutritional constituents of almonds suggests it to be low on the glycemic index and gives an amazing nutritional package containing dietary fiber, magnesium, riboflavin, calcium, protein and folate consisting with their flexibility and variations, makes them a brilliant food for those with Type 2 diabetes in a good dieting plan.
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