Everything You Need to Know About Almonds and Diabetes

Everything You Need to Know About Almonds and Diabetes

By NaDica | Articles

Mar 28

Almonds might be bite-sized. However, these nuts come with a huge nutritional punch. They are an incredible source of a couple of minerals and vitamins, such as manganese and vitamin E. Also, they are a good source of calcium, protein, riboflavin, copper, and fiber.

According to a consultant and dietitian in Boston, Peggy O’Shea-Kochenbach, almonds are among the highest sources of protein when it comes to tree nuts.

But are almonds good for people with diabetes? Those who have diabetes need to watch what they consume and try to follow a healthy and balanced diet in order to control their blood glucose and keep their heart healthy.

Here you will learn everything you should know about almonds and diabetes.

Almonds and Diabetes – Are They Good for You?

Almonds are nutritionally beneficial for most people, but they are extremely good for those people who have diabetes. O’Shea-Kochenbach says that almonds might help lower the rise in insulin levels and blood sugar (glucose) after meals.

In one 2011 study, researchers came to the discovery that the consumption of 2 oz of almonds was linked with lower levels of fasting sugar and fasting insulin. This is around 45 almonds.

However, in this study, the participants actually reduced their caloric consumption by enough in order to accommodate the addition of the almonds. They did this in order not to consume extra calories.

Another 2010 study came to the discovery that consuming almonds might help increase insulin sensitivity in individuals who have prediabetes.

Health Benefits of Almonds

People who have diabetes, also have a higher risk of heart disease. The good thing about almonds is that they might reduce this risk.

It is like that since almonds are abundant in monounsaturated fat. This is the same kind of fat linked with olive oil for its benefits on the health of the heart.

The USDA, i.e., United States Department of Agriculture notes that 1 oz of almonds has around 9 g of monounsaturated fat.

Although yes, nuts are a high-calorie snack; they don’t contribute to weight gain if you eat them in moderation. They contain healthy fats and make you feel full.

Magnesium and Almonds

You should know that almonds are abundant in magnesium. According to some studies, the dietary magnesium consumption might lower the risk of obtaining type 2 diabetes.

In one 2012 study, the scientists came to the discovery that long-term high blood glucose levels might lead to loss of magnesium through the urine.

Due to this, individuals who have diabetes might be at more significant risk for magnesium deficiency.

Study on This Topic

According to this particular study, consuming almonds might help prevent the development of heart disease and diabetes. This study came to the discovery that including almonds in our diets might help treat type 2 diabetes.

This accounts for 90-95 % of all cases. The study was published in the Journal of the American College of Nutrition.

According to this study, almonds fight the condition which is related to physical inactivity and obesity and tackle the cardiovascular disease.

The study suggests that following a diet rich in almonds might lower LDL-cholesterol levels and improve insulin sensitivity in people with pre-diabetes.

Prediabetes is a condition in which individuals have blood sugar levels which are higher than the normal ones, but these levels are not high enough to be listed as diabetes.

More About the Study

This study involved 65 participants with pre-diabetes, of them 17 were men and 48 were women. All participants were in their mid-50s.

The participants were divided into 2 groups. In fact, the group which followed an almond-enriched diet had a clinically notable reduction in LDL-cholesterol levels and more significant improvements in insulin sensitivity.

This is in comparison to the group which followed a nut-free diet. According to the lead author of the study, for those people with risk factors for specific chronic diseases, like cardiovascular disease and type 2 diabetes, this is promising.

It means that dietary changes might help improve these factors which may have a potential role in the development of the disease. Now you know that it is safe to consume almonds if you have diabetes. But how much should you consume?

How Many Almonds Should You Eat?

You should know that a couple of almonds can go a long way when it comes to filling you up. Make sure to stick to 1 oz serving. To be more precise, that is around 23 almonds.

The USDA notes that one oz of almonds has:

  • Dietary fiber – 3.5 g
  • Protein – 6 g
  • 164 calories

How to Avoid Mindless Eating

In order to avoid mindless eating, you should try to portion out your almonds in small plastic bags or containers. As a matter of fact, some companies sell them in single-serving packages.

This is a fast to-go option for busy days.

Include Almonds in Your Diet

In the grocery store, you will find different almond products like almond butter, almond milk, and different flavored almonds. However, when choosing an almond product, always read the Nutrition Facts label.

Be careful of the sugar and sodium which might come from specific flavorings. Also, you should be careful of the sugar and carb content in nuts which are covered with chocolate.

The good thing about almonds is that they are versatile, so there are different ways to include them in your diet.

Ways to Include Almonds in Your Diet

  • Add almonds on top of your dessert or any frozen yogurt
  • Add almond butter on apple slices or toasted high-fiber, whole-grain bread
  • You can add almonds in many entrees. Put almonds into a stir-fry, green beans amandine, salads or on cooked vegetables
  • You can stir almonds into grain side dishes such as rice
  • Eat whole almonds as a healthy snack
  • Sprinkle shave, slivered or chopped almonds on dry oatmeal
  • Add one tbsp. of almonds in your morning smoothie

Conclusion

According to these studies, almonds are good for people who have diabetes. But remember for any change in your diet is vital to consult your doctor, and this includes adding almonds. Your doctor should know about any change in your diabetes management plan.

Also, you should bear in mind that even with almonds moderation is the key. So, do you eat almonds? How do you include them in your usual diet?