17 Research-Based Health Benefits of Almonds for Diabetes
We have known almonds for a species of nut which go very well with many foods. It adds a delicious nutty taste to your stew and stir fries. It gives crunchy sensation in your salad. And the most people favorite, it adds delicacy to your dark chocolate.
Not only amazingly delicious, almonds and dark chocolate perform Health Benefits of Almonds and Dark Chocolate. So, it is clear that people praise almonds not only for its taste, but also for the health benefits. Recently, researcher found more proves about health benefits of almonds for diabetes.
It gives health benefits for diabetics as this Middle East native nut is packed with beneficial value to control blood sugar and ease the symptoms of diabetes.
Nutritional Information of Almonds
The health benefits of almonds for diabetes are credited to the beneficial ingredients contained in almonds. Here is the nutritional information of these oval shaped brown nuts. Every 100 grams of almonds contains:
Calorie 576 kcal
- Total carbohydrate 21.69 g
- Total fat 49.42 g
- Protein 21.22 g
- Vitamin A 1 IU
- Thiamine 0.211 mg
- Riboflavin 1.014 mg
- Niacin 3.385 mg
- Pantothenic acid 0.469 mg
- Vitamin B6 0.143 mg
- Folate 50 µg
- Choline 52.1 mg
- Vitamin E 26.2 mg
- Calcium 264 mg
- Copper 0.99 mg
- Iron 3.72 mg
- Magnesium 268 mg
- Manganese 2.285
- Phosphorus 484 mg
- Potassium 705 mg
- Selenium 2.5 µg
- Sodium 1 mg
- Zinc 3.08 mg
Health Benefits of Almonds for Diabetes
Can you see the long list of nutritional value above secure the place for almonds as one of the super foods with many benefits? The health benefits of almonds including health benefits of almonds for diabetes as listed below:
- Prevent blood sugar spike after meal
People with diabetes tend to easily raise the blood sugar level, especially after meal. It is because our meal will mainly consist of carbohydrate with sugar content. This way, diabetic patients may easily raise the blood glucose level. However, a research showed that almonds are different with any other carbs. Almonds may high in carbohydrate. However, almonds are able to reduce the rise in blood sugar and insulin level after meal.
- Prevent exceed calorie intake
A research in 2011 revealed that the consumption of at least 1 ounce of almonds, or about 45 almonds may provide you with the sufficient calorie you need. This way, you won’t need any additional calorie from the other high calorie food and prevent exceed calorie intake. The calorie measurement is very important for diabetics.
- Increase insulin sensitivity
The health benefits of almond for diabetes are not only limited for those with diabetes diagnosis. Consuming almond is even better for people with prediabetes. A research in 2010 proved that consuming almonds regularly in prediabetic people may increase insulin sensitivity and effectively counter the type 2 diabetes.
- Prevent magnesium deficiency
Magnesium is one of the minerals in almonds with highest concentration. Related to the nutritional value of almonds, some studies suggest the sufficient intake of magnesium will effectively reduce the risk of developing type 2 diabetes.
In addition, long term diabetic patients found to experience magnesium deficiency as magnesium easily excreted through urine. So, don’t hesitate to pop some almonds to your mouth and get the sufficient amount of magnesium for your health.
- Prevent heart diseases
Many studies found a strong bond between diabetes and heart diseases. Many cases showed that people with diabetes may also have heart complication. In this case, you may not feel guilty of snacking almonds. Almonds contain monounsaturated fat which is very good to prevent heart diseases.
The health benefit is similar with Health Benefits of Olive Oil, as olive oil also enriched with good amount of monounsaturated fat.
- Control weight
You must have know the Health Benefits of Almonds for Weight Loss. Almonds, just like the other kinds of nuts are high in calorie. However, almonds tend to be healthier and enable you to control the weight. The controlled weight will be much easier to reduce the risk of developing diabetes.
The health benefits of almonds in controlling weight and preventing diabetes can also be obtained from the Health Benefits of Eating Raw Groundnuts.
- Control cholesterol level
The monounsaturated fat in almonds is also able reducing the LDL level or the bad cholesterol level. As we know, LDL is one of the biggest culprit credited to the heart diseases such coronary heart. Therefore, consuming almonds may help you reduce the risk of developing heart diseases as one of the complication to diabetes.
Of course, you need to pay attention to the way you prepare the almonds, and roasted almonds may be the best choice to control cholesterol level.
- Reduce the risk of stroke
People with diabetes also have potential risk of stroke. As we know, stroke is mainly caused by the clogged artery and veins with fats and cholesterol. In this case, monounsaturated fat in almonds helps reduce the risk of developing stroke especially in type 2 diabetics.
- Reduce inflammation
A research also showed that eating almonds is able to reduce inflammation in type 2 diabetics. Almonds cut down proinflammatory markers down by 10-15% in diabetes patients.
- Perfect substitute for high carbs ingredients
Diabetics should go into low carbs diet. And even when the diet still occupies carbohydrate, the patients should also carefully choose the carbohydrate which won’t quickly raise the blood glucose level. For example, the diabetes patients can choose corn rice as the substitute for white rice to get Health Benefits of Eating Corn Rice for diabetes.
In this case, almonds can also be a substitute carbs. Almonds is widely cultivated into flour, and the flour can be used for any kinds of foods such bakery and pancakes. Almonds as he low calorie carbohydrate is considered to be safe for diabetics’ recommended carbohydrate.
- Replacement for dairy milk
Besides cultivated into flour, almonds can also be a delicious almond milk to replace your regular dairy milk. The non dairy milk is far better for diabetic patient as it reduce inflammation in type 2 diabetes. Another non dairy milk which is good for diabetics is soy milk as it presents the Health Benefits of Soy Milk for diabetes.
The other health benefits of almonds for diabetes are:
- Prevent macular degeneration diseases
- prevent mindless eating habit
- Improve metabolism
- Improve HDL
- Control blood pressure
Recommended Intake of Almonds
So, how many almonds we should eat to get the health benefits of almonds for diabetes? Nutritionists recommend eating couple servings of almonds in a day. A single serving contains 1 ounce or about 30 almonds. To avoid exceeding intake of almonds, you can pack the almonds into a single serving in a plastic bag or zip lock, so that it is easier to measure the intake.
Not only eaten solo as snack, the roasted almonds can also be chopped and sprinkled onto your breakfast cereal or salad for your lunch and dinner. Diabetes patients can also have some sweet dessert from low sugar frozen yogurt with almonds sprinkle.
Precautions in Consuming Almonds
Just like the other kinds of nuts, almonds also have tendency to be allergic. Therefore, for those with hypersensitivity toward nuts products should be aware of the allergy reactions from almonds. The reactions may vary from nausea, skin rashes, abdominal pain and vomiting.
In addition, almonds are high in calories. Therefore, the diabetes patients should be aware for the portion limitation to get the health benefits of almonds for diabetes.