Diet is essential to prevent numerous diseases. Leading a healthy lifestyle that includes regular exercise and a balanced diet is basic, especially in the case of those who suffer from a disease such as diabetes. Patients must be very careful about what they eat to maintain their glucose levels at bay and, in this sense, there are certain foods that can help to achieve it.
Some recent studies, without going any further, have shown that the almonds they can be big allies against diabetes. It is a dry fruit, rich in vitamins, minerals, healthy fats, proteins and dietary fiber, so it is not surprising that there are those who consider it a superfood, very beneficial for health.
Among the many advantages that we can derive from consume almonds habitually, highlights that they help reduce cholesterol levels, protect the body from oxidative stress, help lose abdominal fat, are good for the brain, contribute to heart health, and favor bones. And now, in addition, two investigations confirm that they also help lower blood sugar.
The studies in question, which have been published in the European Journal of Clinical Nutrition and in the Clinical Nutrition ESPEN, indicate that the fact that almonds help regulate and control glucose, has a lot to do with its high fiber content. And it has been proven that fiber helps reduce glucose levels.
“The results of our studies indicate that almonds could be a key differentiator in helping regulate glucose levelsa in the blood as part of a dietary strategy,” said lead author of one of the studies, Anoop Misra. He added, “These results show that simply adding a small serving of almonds before each meal can rapidly improve and drastically the glycemic control in patients with prediabetes in just three days.
Considering the results, the researchers believe that including almonds in the diet may be a good strategy for a better glucose control and prevent the progression of diabetes. But the truth is that it is not the only effect that eating them daily can have.
What happens if you eat almonds every day?
The contribution of almond nutrients is infinite: proteins, monounsaturated fatty acids, unsaturated fatty acids, fiber, calcium, phosphorus, magnesium, iron, zinc, potassium, vitamin E, riboflavin, thiamin, niacin and folates are among its composition, according to the Spanish Federation of Nutrition ( FEN). In addition, it should be noted that its fiber content is greater compared to other nuts, so it is an ideal food for digestive problems and of constipation.
However, do not overdo it, since your calorific value It is quite high due to its high fat intake and the low amount of water it contains. It is a perfect snack for mid-morning, which can be eaten daily for satisfy hunger and avoid snacking between meals.
Gulati, S., Misra, A., Tiwari, R., Sharma, M., Pandey, R. M., Upadhyay, A. D., & Sati, H. C. (2023). Beneficial effects of premeal almond load on glucose profile on oral glucose tolerance and continuous glucose monitoring: randomized crossover trials in Asian Indians with prediabetes. European Journal of Clinical Nutrition. https://doi.org/10.1038/s41430-023-01263-1
Gulati, S., Misra, A., Tiwari, R., Sharma, M., Pandey, R. M., Upadhyay, A. D., & Sati, H. C. (2023). Premeal almond load decreases postprandial glycaemia, adiposity and reversed prediabetes to normoglycemia: a randomized controlled trial. Clinical Nutrition ESPEN, 54, 12-22. https://doi.org/10.1016/j.clnesp.2022.12.028