We’ve heard it over and over again that nuts are a healthy snack and provide great nutritional benefits. Eating a handful of pecans every day can have a significant impact on our heart health. In fact, eating about 1.5 ounces each day can reduce your risk for developing a cardiovascular disease and type 2 diabetes. But what about those with diabetes? Are they just as suitable for people with diabetes, or are they something to stay away from?
Adults with elevated blood glucose levels and insulin resistance are at-risk for cardiometabolic disease. For disease prevention and management, physical activity and dietary modifications are recommended. Overweight and obesity weight status combined with insulin resistance will inevitably increase the body’s demand for insulin and production of pancreatic beta cells.
Studies have shown that eating a serving (~1.5oz) of pecans a day can improve serum insulin, insulin resistance, and beta cell function in at-risk adults. The introduction of pecans into the diet can also improve blood lipid levels, reducing that pesky LDL cholesterol (or as you might often hear it, the “bad” cholesterol) and promoting healthier arteries.
How Can PecansHelp Diabetics?
Since nuts are low on the glycemic index, pecans can slow the body’s absorption of carbohydrates down, which ultimately leads to lower blood glucose (sugar) levels; just ensure you’re using unsalted, dry-roasted pecans and not candied pecans that can be high in sugar and added fat. Added bonus, pecans have heart-healthy qualities that can impact your overall health status for the better!
Being cholesterol- and sodium-free, rich in vitamins and minerals, a great source of fiber, and full of phytochemicals that are high in antioxidant properties, these powerhouse nuts are a great option as a snack, salad garnish, or recipe booster to enhance flavor. They help to add texture, and help keep blood sugar levels in check. And remember that although these nuts are high in nutritional value, they are also a calorie-dense food, so eat in moderation and enjoy the delicious, nutritious benefits!
Pecans have a very low glycemic index, which means that eating them does not cause a spike in blood sugar, even in people with diabetes. Eating pecans can even offset the effects of higher glycemic index foods when eaten as part of the same meal.
We're happy to report that the answer is yes. The health benefits of pecans are off the charts, making them great for snacking as a diabetic. They contain low carbohydrates, high fiber, healthy fats, and essential vitamins and minerals. Eating a handful of pecans every day may help keep the doctor away.
Go nuts. That's right—go ahead and snack on almonds, cashews or even pistachios. In one study, pregnant people at-risk for gestational diabetes had lower blood sugar after eating pistachios versus the group that consumed whole wheat bread.
Like many other nuts, pecans contain a high percentage of fat and can lead to diarrhea if too many are eaten in a short amount of time. Over-consumption may also lead to digestive issues like gas and bloating. Recommendation: One ounce (15-19) pecan halves per day.
With their rich, buttery flavor and natural sweetness, they make a tasty and satisfying snack. But did you know that one of the health benefits of pecan is to lower blood sugar levels? Diabetes is a long-term condition that affects how the body regulates blood sugar levels.
Consuming nuts can help people with diabetes lower their A1C and blood sugar levels. A study at St. Michael's Hospital in Toronto found that people who ate 2 servings of nuts per day (1/2 cup total) – including almonds, cashews, chestnuts, hazelnuts and pecans – had improved A1C and blood sugar levels.
Pecans are also uniquely high in good fats and other heart healthy nutrients which is why this special nut is certified by the American Heart Association's® Heart-Check Program.
Pecans have a very low glycemic index, which means that eating them does not cause a spike in blood sugar, even in people with diabetes. Eating pecans can even offset the effects of higher glycemic index foods when eaten as part of the same meal.
“Both nuts can be a healthy addition to a balanced diet promoting satiety, heart health, and antioxidants,” says Chaudhry. “For example, if you are looking to manage diabetes, pecans may be a better option since they have more fiber to keep you full longer and can help stabilize your blood sugars,” she adds.
People with diabetes are advised to limit salt (sodium). Salt intake doesn't affect blood sugar. But limiting salt may help prevent or control high blood pressure and heart disease.
Oatmeal can be a good option for people with diabetes. Oatmeal has a low glycemic index (GI) score, and the soluble fiber and beneficial compounds in oats may help people control markers of diabetes.
Pecans have a very low glycemic index, which means that eating them does not cause a spike in blood sugar, even in people with diabetes. Eating pecans can even offset the effects of higher glycemic index foods when eaten as part of the same meal.
Avoid nuts that are coated in salt — Dobbins notes that sodium is bad for your blood pressure — and sugar. More bad news if you love the sweet-and-savory combo: Chocolate-covered peanuts and honey-roasted cashews are high in carbs and not the best choice when you have diabetes, Dobbins says.
The most important nuts for people with diabetes are probably the ones that improve cardiovascular health: almonds, walnuts, and pistachios, namely. If you only incorporate a few nuts into your diet, choose these ones. But be sure to avoid the salted varieties.
Introduction: My name is Pres. Lawanda Wiegand, I am a inquisitive, helpful, glamorous, cheerful, open, clever, innocent person who loves writing and wants to share my knowledge and understanding with you.
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