Not just delicious, Almonds have a myriad of goodness for diabetics
People with diabetes are usually recommended to be more careful in sorting out food for consumption. One that is considered good for diabetics is almonds. Yes, even though it’s small in size, but there is a myriad of benefits of almonds that don’t need to be doubted, especially for those of you who have diabetes. Just how good are almonds for people with diabetes?
What are the benefits of almonds for diabetes?
Almonds are included in a list of healthy nuts for daily consumption. Not without reason, almonds contain carbohydrates that are low, high in protein, fiber, and healthy fats so they can make you full longer.
Almonds are also dense with various vitamins and minerals that can help meet the body’s needs. All of these things make the benefits of almonds unquestionable for diabetics.
Peggy O’Shea-Kochenbach, MBA, RDN, LDN, a nutritionist in Boston, United States, revealed that almonds are a low-carbohydrate food source. So, eating almonds won’t make the blood sugar of diabetics soar.
Also supporting this, a study in 2011 published in the journal Clinical and Experimental Metabolism, found that in fact consuming about 2 ounces of almonds can reduce insulin levels as well as blood sugar in the body.
The role of almonds can also help reduce the possibility of heart disease. This is because almonds are a good source of monounsaturated fats to maintain heart health and function. This is proven by the presence of 9 grams of monounsaturated fat contained in 1 ounce of almonds.
Do not stop there, the benefits of other almonds are also rich in vitamin E, potassium, and magnesium which can help smooth blood flow, oxygen, and nutrients throughout the body; keep blood pressure normal; control blood sugar levels; to support the work of the nervous system and the muscles of the body.
How many almonds can you consume?
Although fairly healthy and have good benefits, but the consumption of almonds should still be limited and should not be excessive. You can only eat almonds around 28 grams per day, or the equivalent of a quarter cup.
Because eating too many almonds can lead to weight gain because of the high calorie and fat content. While if you eat according to the recommended portion, you will get around 164 calories, 6 grams of protein, and 3.5 grams of fiber that is enough to meet your body’s needs a day.
To be more practical and avoid eating almonds in large quantities, you should separate every 1 ounce of almonds into several small containers.
Keep in mind the nutritional content of processed almonds
If you buy processed products from almonds, it is important to pay close attention to the composition of the ingredients contained in them. Avoid processed products that contain too much sugar, chocolate, honey, sodium, and flavorings that are not recommended for people with diabetes.
Instead, you can make your own food from processed almonds according to taste. Whether it’s a fruit salad mixed with almonds, a sandwich with a slice of almonds, a pudding from almonds, or a paste with sliced almonds, and so on.