KONTAN.CO.ID – JAKARTA. Maintaining normal blood sugar levels is important for diabetics. These four types of nuts are safe for diabetics to consume.
Diabetes is one of the most common diseases suffered by people in Indonesia and other countries.
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Diabetes arises due to many factors, some of which are heredity, poor lifestyle, and frequent consumption of foods and drinks that contain high sugar.
Diabetics must have a healthy diet to help manage blood sugar levels and reduce the risk of complications.
The American Diabetes Association says several types of nuts are good for diabetics.
Why are nuts good for diabetics?
Nuts contain unsaturated fats that play a role in supporting cell growth and protecting organs, including the heart.
Not only that, nuts are also rich in protein, fiber, vitamin E, folate, thiamine, potassium, magnesium, carotenoids, antioxidants, and phytosterols.
You need to know, not all types of nuts are good for diabetics. Salted nuts can worsen the condition of diabetics, because it can increase the risk of complications.
Here are four types of nuts that are good for diabetics, quoted from Medical News Today.
1. Almonds
A 2011 study found that incorporating almonds into the diet of people with type II diabetes for 12 weeks could have a positive effect on blood sugar and reduce the risk of heart disease.
A more recent study suggests that regular consumption of almonds for 24 weeks can help control blood sugar levels in people with type II diabetes and reduce the risk of heart disease.
Just so you know, almonds play a role in lowering bad cholesterol levels and increasing good cholesterol.
2. Cashews
Cashews can help increase the HDL ratio and reduce the risk of heart disease.
In a study conducted in 2018 involving 300 people with type II diabetes, it was stated that a diet enriched with cashews did not affect blood sugar levels.
Even regular consumption of cashews for 12 weeks can help lower blood pressure and increase good cholesterol.
3. Pistachios
These beans are known to be rich in fiber and energy-dense.
A study conducted in 2015 stated that people with type II diabetes who consumed pistachio nuts regularly for four weeks experienced reduced triglyceride levels, improved heart health, and decreased bad cholesterol levels.
4. Peanuts
The last type of bean that is good for diabetics is peanuts.
For your information, peanuts are a good source of protein and fiber. Peanuts can also help you lose weight and reduce the risk of heart disease
A study conducted in 2013 stated that people with type II diabetes who followed a diet containing peanuts could help control appetite, blood sugar levels, lose weight, and have a significant impact on diabetes risk.
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