A Harvard University study found that eating walnuts just two to three times a week can reduce the risk of type 2 diabetes by nearly 25 percent, particularly in women.
Studies have previously shown that because walnuts are rich in healthy fatty acids, consuming them can reduce inflammation in the body and protect against heart disease, cancer, and arthritis.
However, recent research published in the journal Journal of Nutrition show that Walnuts are a great food to prevent type 2 diabetes, because their slow release of carbohydrates allows better assimilation without causing decompensation.
In the same way, walnuts increase the body’s ability to use insulin and regulate glucose levels, in addition to the fact that their sugars are well tolerated by people who suffer from this disease.
Due to its properties, the American Diabetes Association recommends including three walnuts in the daily diet to prevent type 2 diabetes, as well as reduce the risk of developing other chronic-degenerative diseases.
Additionally, nuts also contain fiber and there is evidence that soluble and insoluble fiber can help improve blood sugar levels, lower cholesterol, and decrease the risk of some of the complications of the disease.
What is it about walnuts that makes them so healthy?
Walnuts are very rich in fat, out of 100 grams of walnuts, 62-63 grams are fat, most of which are polyunsaturated fatty acids, omega-3 fatty acids, which are very good for health, because they lower cholesterol, They lower triglycerides, dilate blood vessels, therefore lower blood pressure a little, have antithrombotic action, meaning that walnuts are a very healthy food.
In addition to this, they have another series of substances that are also very good, since they have vitamin B6, they have niacin, they have potassium, magnesium, phosphorus and many micronutrients that make it a food that everyone can take, whether they have diabetes or not.
What nutrients do nuts have so that a person with diabetes can consume them?
In addition to what was mentioned above, it is proven that 100 grams of walnuts have 7 grams of both soluble and insoluble fiber, this is also an important component because delays the absorption of carbohydrates, decreases the absorption of cholesterol, etc.
What foods should a person with diabetes avoid?
Diabetes increases the risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods that contain the following may work against a heart-healthy diet:
- Saturated fats: A person with diabetes should avoid high-fat dairy products and animal proteins, such as butter, beef, hot dogs, sausage, and bacon. Also limit coconut and palm oils.
- Trans fat: Trans fats found in processed snack foods, baked goods, butter, and stick margarines should not be eaten by people with diabetes.
- Cholesterol: Sources of cholesterol include dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. It is important not to eat more than 200 milligrams (mg) of cholesterol a day.
- Sodium: You should try to consume less than 2,300 mg of sodium per day. The doctor may suggest a lower consumption in case the person has high blood pressure.
What are the results of a diet for diabetes?
Taking advantage of your healthy eating plan is the best way to keep your blood glucose under control and prevent diabetes-related complications. If you need to lose weight, you can tailor the plan to your specific goals.
In addition to controlling diabetes, such a diet also offers other benefits. Because generous amounts of fruits, vegetables, and fiber are recommended on a diabetes diet, you’ll likely reduce your risk of cardiovascular disease and certain types of cancer by following it. And consuming low-fat products can reduce the risk of low bone mass in the future.