Managing blood sugar levels isn’t just limited to cutting down on certain foods. It is about understanding thoroughly how different kinds of foods affect your blood sugar levels and how to consume them in various combinations to aid in good blood glucose level and improve the overall health. When you have diabetes, all your focus lies on how to control the sugar levels. However, you should keep in mind about eating various foods that prevent complications, especially when it comes to type 2-diabetes.
Are Walnuts Good for Lowering Blood Sugar?
Amongst all the other nuts available in the market today, walnuts have demonstrated numerous health benefits. This includes improvisation in the functioning of blood vessels and fighting against the free radicals. This is because they are loaded with a high content of antioxidants. According to research conducted at Yale University, it has been found out that walnuts are beneficial in reducing the chances to develop type 2 diabetes amongst adults. A study in the “Journal of Nutrition” shows that walnuts have proved to be more effective in reducing the blood glucose levels than the other nuts.
Walnuts are an excellent source of alpha-linolenic acid that helps to protect against the formation of plaque in the arteries. Walnuts also contain higher amounts of L-arginine, an amino acid that helps to control blood pressure by relaxing blood pressure. People suffering from diabetes have higher levels of triglycerides and lower levels of HDL. Walnuts are richly sourced with omega 3 fatty acids that help in raising HDL levels and lowering triglyceride levels. Therefore, eating walnuts is much beneficial for people having high blood sugar levels. In fact, researches have proved that consuming a smaller amount of walnuts every day can help in improving a few cardiovascular markers amongst people who are having diabetes.
How Much Walnut Should Be Consumed In A Day?
It is quite easy to add approximately an ounce of walnuts in your day to day diet. The easiest option to consume them lies in eating them as a snack rather than other alternatives. They are rich in fiber, have lower levels of carbohydrates, and the fat and protein content in them makes you feel satisfied for a longer period of time.
Alternatively, you can even include walnuts in various baked dishes, salads, and yogurts.
Various studies have found the different effects of consuming walnuts in the daily diet amongst those who suffer from diabetes or are at risk of developing it. Various researchers have found out that eating walnuts have a correlation with lowering the incidence of several heart diseases and lowers the blood sugar levels in both men and women. According to the “British Journal of Nutrition”, consuming walnuts on daily basis have been beneficial in lowering the levels of blood sugar by up to 50% and the risk of developing heart diseases by up to 30%.