2023-06-08 06:14:13
Almonds are the dried fruit of the Prunus dulcis tree, native to the Middle East and South Asia. They are highly valued for their flavor, texture, and health benefits. Next, I will tell you about the benefits that almonds can provide to the body.
What is prediabetes?
According to Elsevier magazine, the prediabetes is a condition in which blood glucose levels are higher than normal, but not high enough to be classified as type 2 diabetes. People with prediabetes are at increased risk of developing type 2 diabetes, as well as heart disease and strokes.
In terms of numbers, prediabetes is diagnosed when the hemoglobin A1c (HbA1c) level is between 5.7% and 6.4%, or when fasting glucose levels are between 100 and 125 mg/dL.
The good news is that prediabetes is reversible through lifestyle changes, such as exercising regularly, eating a healthy diet, and maintaining a healthy weight. It’s also important for people with prediabetes to have regular checkups to monitor their blood sugar and prevent progression to type 2 diabetes.
The discovery
A group of scientists from the Center for Nutrition and Metabolic Research (C-NET)New Delhi, India, led by Dr Seema Gulati, discovered that the consumption of almonds before meals is capable of lowering post-meal blood glucose levels (after eating), adiposity (formation of adipose tissue) and is capable of reversing prediabetes until bringing it to normal glucose levels.
The experimentation was divided into groups, the short-term focused on monitoring the results of consuming almonds over three days. Its counterpart, the long study, was carried out in three months, where the same parameters were evaluated according to the article.
In each group of the experiment, 60 people participated, who consumed 20 grams of almonds, equivalent to a handful, 30 minutes before breakfast, lunch and dinner.
In the own words of scientist Anoop Misra, who is a professor and chairman of the board of the Fortis-C-DOC Center of Excellence for Diabetes, Metabolic Diseases and Endocrinology (New Delhi): “The results of our studies indicate that almonds could be a key differentiator to help regulate blood glucose levels as part of a dietary strategy,” he said.
Research conclusions
The researchers found that the addition of 20 g of almonds (a handful), 30 minutes before each main meal, leads to a significant improvement in body weight, glycemic control (particularly postprandial glucose) and insulin resistance. and shows potential to reverse prediabetes to normal glucose regulation for 3 months.
fun facts about almonds
- Rich Nutrients: Almonds are an excellent source of essential nutrients. They are especially known for their vitamin E, magnesium, calcium, iron and fiber content. They also provide plant protein and healthy fats, such as monounsaturated and polyunsaturated fatty acids.
- Cardiovascular health: The healthy fats present in almonds, such as monounsaturated fatty acids, help maintain cardiovascular health. These fatty acids can lower LDL cholesterol (the “bad cholesterol”) levels and lower the risk of heart disease.
- Blood sugar control: Almonds have a low glycemic index, which means they release sugar into the blood gradually. This helps keep blood sugar levels stable and may be beneficial for people with type 2 diabetes.
- Source of antioxidants: Almonds contain antioxidants such as vitamin E and flavonoids. These antioxidants help protect cells from free radical damage, which can help prevent chronic disease and premature aging.
- Brain Health Benefits: Nutrients in almonds, such as vitamin E and omega-3 fatty acids, have been associated with brain health. It has been suggested that these nutrients may improve cognitive function and help reduce the risk of neurodegenerative diseases, such as cognitive decline and Alzheimer’s disease.
The original article was published in the magazine Elsevier scientist.
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