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Is almond milk good for a diabetic?

Almonds and almond milk are good options for people with diabetes. Whole almond nuts, in particular, appear to provide several benefits, including superior blood sugar control, better weight management, and improved heart health. They are also a great source of magnesium.

medicalnewstoday.com - Are almonds and almond milk good for people with diabetes?

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Almonds and almond milk may provide several health benefits for people with diabetes. As these nuts are high in protein, healthful fats, and fiber but low in carbohydrates, they may increase satiety and aid blood sugar regulation and weight management. Diabetes is a long-term condition that affects how the body regulates blood sugar levels. Although snacking on almonds and drinking almond milk cannot reverse diabetes or substitute medical treatment, eating these nuts as part of a balanced diet may help a person manage their symptoms and reduce their risk of complications. In this article, we examine the potential benefits of eating almonds for people with diabetes. We also cover the nutritional content of almonds, how many almonds to eat a day, ways to eat more almonds, and other nuts that may be good for people with diabetes. Weight management Share on Pinterest For people with diabetes, a healthy body weight is important. Maintaining a healthy body weight is important for people with diabetes. Obesity increases the risk of developing type 2 diabetes and its complications, including heart disease. Weight loss may help people with prediabetes to delay or prevent the onset of type 2 diabetes. Almonds are high in protein, fiber, and healthful fats. As a result, they may help people manage their weight by increasing feelings of fullness. A large body of research demonstrates that tree nuts can help people achieve and maintain a healthy weight. A 2017 systematic review of the effects that nuts have on human health reports that eating almonds does not cause weight gain, despite the high number of calories that they contain. A 2018 study suggests that people who eat nuts regularly have a lower risk of being overweight or obese and tend to gain less weight over time than those who do not eat nuts. This 5-year study looked at dietary and lifestyle data from over 373,000 people aged 25 to 70 years from 10 European countries. Almond milk is unlikely to contribute to satiety as it is low in protein. However, unsweetened almond milk is a low-calorie drink option, containing just 36.6 calories per cup in comparison with 110 calories per cup of low-fat cow’s milk. A source of magnesium Almonds are a good source of magnesium. An ounce (oz), which is equivalent to 23 whole almonds, contains 76.5 mg of magnesium, which is approximately: 18 to 19 percent of an adult male’s recommended dietary allowance (RDA)

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of an adult male’s recommended dietary allowance (RDA) 24 to 25 percent of an adult female’s RDA Almond milk is not such a good source as it only contains 14.6 mg of magnesium per cup. People with diabetes may have abnormally low levels of magnesium in their blood. A 2012 study suggests that having high blood sugar for extended periods may reduce magnesium levels in the body because more of this mineral leaves in the urine. Furthermore, 2017 research suggests that low magnesium levels may increase a person’s risk of prediabetes and type 2 diabetes. Nutritional properties of almonds Almonds are high in fiber and a great source of plant-based protein and healthful fats. Macronutrients A cup of whole, raw almonds contains a wealth of macronutrients : calories — 828

carbohydrates — 30.82 g

fiber — 17.90 g

sugars — 6.22 g

protein — 30.2 g

fat — 71.4 g Micronutrients The following quantities of micronutrients are present in a cup of whole, raw almonds: calcium — 385 mg

folate — 62.9 micrograms (mcg)

iron — 5.3 mg

magnesium — 386 mg

niacin — 5.17 mg

phosphorus — 688 mg

potassium — 1,050 mg

riboflavin — 1.63 mg

sodium — 1.43 mg

thiamin — 0.293 mg

vitamin A — 2.86 international units (IU)

vitamin B-6 — 0.196 mg

vitamin E — 36.7 mg

zinc — 4.46 mg

How many almonds to eat per day? While almonds are a healthful food, it is best to avoid eating more than 1 oz, or about a quarter of a cup, per day. These nuts are high in calories and fats, and they may contribute to weight gain if a person does not eat them as part of a balanced diet. To avoid eating too many almonds, measure out a 1-oz portion and avoid second helpings. It is important to choose unsalted almonds and avoid those that have a coating of sugar, honey, or chocolate. Salt can increase blood pressure and heart problems, while sugar is a carbohydrate and not a good choice for people with diabetes. Ways to eat more almonds It is easy to incorporate more almonds into the diet as they are a versatile and tasty type of nut. People can eat almonds: on oatmeal

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in homemade muesli

in trail mix

as a topping for fresh fruit

on their own

sprinkled on top of salads, stir-fries, or cooked green vegetables Ground almonds, or almond meal, can also add flavor and texture to many baked goods. People can enjoy sugar-free almond milk on its own as a hot or cold beverage. Alternatively, they can have it in smoothies, on cereals, or in tea and coffee. Another option is to eat almond butter with no added sugar or salt. This product works well with apple slices, on whole-wheat toast, or as a smoothie ingredient. Other nuts that are good for people with diabetes Share on Pinterest Pistachio nuts may improve blood sugar control. Most other unsalted nuts are an excellent choice of snack for people with diabetes. Some of the best options include: Peanuts Although they are technically legumes, whole peanuts and peanut butter may improve blood sugar control in individuals at high risk of type 2 diabetes, according to a small 2013 study. Pistachios A 2014 study reported that snacking on pistachio nuts may improve blood sugar control in people with diabetes. Walnuts Research from 2013 indicates that women who eat walnuts regularly have a significantly lower risk of type 2 diabetes.

medicalnewstoday.com - Are almonds and almond milk good for people with diabetes?

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