Regular nut consumption helps control blood sugar
Core Tip: Research shows that moderate consumption of pistachios has beneficial effects on diabetic patients.
A recent study by the Mexican Diabetes Association found that moderate consumption of pistachios in the daily diet has beneficial effects on 11% of adult diabetic patients and 36% of adolescent diabetic patients. Experts say that eating the pistachio kernel along with its thin inner skin, the fiber in pistachios can slow down the absorption of sugar into the bloodstream in the intestines, thus preventing blood sugar from rising too quickly. Researchers suggest that adding pistachios to lunch and afternoon tea yields better results.
Regular nut consumption is beneficial for health
Nuts are nutritious and have many benefits from regular consumption. A new study published in the *Journal of the American Nutrition Society* found that nuts as a snack help maintain a slim figure.
This new study, conducted by scientists at Louisiana State University, found that compared to participants who did not eat nuts, participants who regularly ate different tree nuts such as almonds, cashews, and pistachios had lower body weight, lower body mass index (BMI), smaller waist circumference, and a lower risk of heart disease, type 2 diabetes, and metabolic syndrome.
The lead researcher of the new study stated that experts recommend adding 42 grams of nuts to a healthy daily diet. In the new study, researchers compared the risk factors for heart disease, type 2 diabetes, and metabolic syndrome between participants who ate nuts (at least 7 grams per day) and those who did not. The results showed that, compared to participants who did not eat tree nuts, those who ate tree nuts had relatively lower body weight, BMI, and waist circumference.
The lead researcher pointed out that tree nuts include: almonds, Brazil nuts, hazelnuts, macadamia nuts, pecans, pine nuts, cashews, and walnuts. Regular consumption of these nuts is beneficial for increasing good cholesterol levels and reducing the risk of chronic diseases such as heart disease. Additionally, eating tree nuts can significantly reduce the risk of the four major risk factors for metabolic syndrome: abdominal obesity, high blood pressure, high blood sugar, and low good cholesterol.
Diabetics need to be mindful of calorie intake when eating nuts
Although nuts are low-glycemic index foods and suitable for diabetics, due to their high calorie content, diabetics still need to be mindful of their calorie intake while enjoying them.
It is recommended that diabetics consume one tablespoon of nuts per day, such as shelled peanuts, sesame seeds, walnuts, almonds, pine nuts, cashews, etc., and eat them as a snack between lunch and dinner.