Nuts Will Change Your Life
Last year everyone was talking about how good nuts are for diabetes. This year they’re just as good, and new research shows it. If you aren’t eating lots of nuts yet, I’m going to try to get you started. Nuts are great because they are seeds and fruit combined. They are literally full of life. According to Wikipedia, while fruit seeds are separate from the fruit itself, in nuts (according to the botanical definition of the term), the seeds and fruit (which the seed will use to grow if planted) are bound up together, making them among the most nutritious foods on the planet. New research from Louisiana State University found that people who regularly eat tree nuts — including almonds, macadamias, pistachios, walnuts, and cashews — have lower risks for Type 2 diabetes and heart disease. Their C-reactive protein (a major marker of inflammation) levels were lower. Their HDL (“good cholesterol”) levels were higher. According to The Huffington Post, the study was funded by the International Tree Nut Council Nutrition Research & Education Foundation. Study results often show what the funders wanted them to show, but I tend to believe this one. It appeared in the Journal of the American College of Nutrition and was based on analyzing data from NHANES, the National Health and Nutrition Examination Survey, the gold standard for this kind of study in the US. This research confirms dozens of other studies. As Web Editor Diane Fennell wrote in 2011, “Nuts are well known for their nutritional benefits, including their high levels of heart-healthy fats, protein, antioxidants…, plant sterols (natural substances found in plants that can help lower cholesterol), fiber, and minerals.” Nutritionist Amy Campbell explained in this article that nuts are good because they h Continue reading >>
The Best Nuts For Diabetes: Walnuts, Almonds, And More
When you’re looking for a satisfying diabetes-friendly snack, it’s hard to beat nuts. “Nuts are a super snack food for people with diabetes because they’re the total package — low in carbs and high in protein, fiber, and healthy fat — and they create a feeling of fullness,” says Cheryl Mussatto, RD, founder of Eat Well to Be Well in Osage City, Kansas. Nuts: A Good Choice for Diabetes and Your Heart The healthy fat in nuts protects your ticker, says Melissa Joy Dobbins, RDN, CDE, a spokesperson for the American Association of Diabetes Educators. That’s important because people with diabetes are 2 to 4 times more likely to die of heart disease than those without it, according to the American Heart Association. Heart-healthy monounsaturated and polyunsaturated fats found in nuts can lower your LDL, or “bad” cholesterol, Mussatto says. “At the same time, nuts also raise levels of ‘good,’ or HDL, cholesterol,” she says. “This cholesterol acts sort of like a sanitation worker, removing cholesterol from the tissues for disposal, which prevents plaque buildup in the arteries.” What’s more, nuts help regulate blood sugar, which makes them a better option to reach for than, say, pretzels, when afternoon hunger strikes, Mussatto says. Many kinds of nuts have this effect: Almonds have been shown to slow down the blood sugar response when eaten with carbohydrate-rich foods, according to a small study published in the journal Metabolism that focused on healthy people without the disease. A study published in March 2011 in the European Journal of Clinical Nutrition found similar results for pistachios when eaten by healthy volunteers. For those people already diagnosed with diabetes, regularly eating tree nuts can also improve blood sugar management, Continue reading >>
Which Nuts Can A Diabetic Eat
Managing diabetes requires a number of lifestyle changes, including becoming more active and making changes in your diet. Often that means saying goodbye to foods you enjoy, but nuts aren't one you need to worry about. Not only can diabetics eat nuts, but they may actually help minimize the impact of some other health issues that often come along with diabetes. Depending on your condition and circumstances, there are several techniques you might use to manage your meals and their impact on your blood sugars and overall health. The American Diabetes Association favors counting the grams of carbs in your diet, while some people with diabetes monitor the glycemic index, or GI, of the foods they eat. If you're trying to lose weight, you might also be on a calorie-restricted plan. Nuts can play a role in your diet, whichever of these strategies you follow: Carb Counting: Most nuts have a low impact on your carb count. An ounce of walnuts contains only 4 grams of carbohydrates, almonds and peanuts have 6 grams, and cashews have 9 grams. Glycemic Index: The Glycemic Index, or GI, measures how quickly a food raises your blood sugar, and the lower the number the better, with any GI below 55 considered "low." Most nuts are very low: The GI of peanuts is 13, for example, and even cashews – relatively high in carbs, for a nut – have a GI of 22. * Calorie Counting: Nuts are more problematic in a weight-loss scenario, because they're high in calories. An ounce of walnuts contains 185 calories, for example, and almonds contain 170. However, their combination of protein, healthy fats and fiber make them a filling and healthful snack, and may help you stay away from less-virtuous foods. Nuts and Health Benefits "First, do no harm" is a fundamental principle in medicine, but nuts go Continue reading >>
Eating Pistachios Could Help Balance Blood Sugar And Curb Diabetes
Eating Pistachios Could Help Balance Blood Sugar and Curb Diabetes When it comes to a healthy snack, nuts are one of our favorite options. Now you have even more of a reason to love nutsespecially pistachios! A recent study presented at the European Congress on Obesity found that eating pistachios significantly decreased fasting glucose levels in people with pre-diabetes. In the United States alone, roughly 30 million children and adults have diabetes, nearly 95% of whom have type two diabetes . But that doesnt even include the estimated 79 million people with pre-diabetes , the condition where blood glucose levels are elevated, but not high enough to be classified as diabetes. The researchers from Universitat Rovira i Virgili in Spain created a small study with 49 subjects overweight or obese individuals for a four-month randomized clinical trial. Subjects were given a control diet that included olive oil, or isocaloric pistachio diet that included 57 grams of pistachios daily or slightly less than a half cup. While there were no significant changes in BMI between groups, the subjects on the pistachio diet most notably had significant decreases in fasting blood glucose levels. Pistachio diet subjects were also found to have significant decreases in additional metabolic risk markers including fibrinogen, glucagon-like peptide-a, oxidized LDL and platelet factor-4. Is this spice the natural solution to lifelong cognitive health? So is this the answer to our diabetes epidemic? No, but this small study does yield interesting results. Despite the fact that the study was indeed funded by the Western Pistachios Association and Paramount Farms, the research shows that regular consumption of pistachios could provide a somewhat protective role against type two diabetes. But pis Continue reading >>
Diabetic Snacks: What To Eat And What To Skip
"Don't eat between meals." That's one piece of advice diabetics might want to take with a grain of salt. If you go more than four or five hours between meals, a mid-afternoon snack might be just what the doctor ordered to help you keep your blood sugar steady. Snacking is also important if you're taking medication that could cause a blood-sugar low between meals. Discuss with your doctor or a registered dietitian what snacking approach is right for you. Keep your snacks to 150 calories or less The danger of snacks is that they can become more like extra meals if you go overboard. First, make sure you're truly hungry—and not just bored or stressed or craving chocolate—before reaching for a snack. Then limit yourself to 150 calories per snack. (Cutting calories is easier than you think.) This will help keep your snacking "honest." After all, it's hard to find a candy bar with only 150 calories. And if you're hankering for a candy bar, but a healthier snack doesn't appeal, you're probably not truly hungry. Beware of low-fat snacks Studies show that people tend to eat about 28 percent more of a snack when it's low-fat because they think they're saving on calories. But low-fat snacks, such as cookies, only have about 11 percent fewer calories than their full-fat counterparts. Stick to the same amount you'd eat if you thought the snack was full-fat. Need more snack ideas? Check out these delicious snacks for adults. Check the ingredients Avoid heavily processed crackers and chips. If the list of ingredients is long and has big words with lots of syllables, put it back on the shelf. Stay away from these worst eating habits for diabetics. Watch those carbs Carbohydrates are major culprits when it comes to raising blood sugar (though there are some good carbs for diabetes). Continue reading >>
11 Superfoods For Your Diabetes Diet
Getty Images What to Eat to Beat Type 2 Diabetes What makes a food “super”? When it comes to type 2 diabetes, it’s not just about foods that pack lots of nutrients. For a diabetes-friendly diet, you also need foods that will help keep your blood sugar levels in check. “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber,” says Sue McLaughlin, RD, a certified diabetes educator at Burgess Health Center in Onawa, Iowa. It’s also crucial to eat a wide variety of foods to make sure you’re getting a healthy mix of phytochemicals and essential fatty acids. Add these 11 superfoods to your grocery cart to keep your diet diabetes-friendly. Continue reading >>
Nuts And Diabetes
Tweet Nuts provide a number of benefits for people with diabetes. Studies suggest that nuts may even decrease the risk of type 2 diabetes. A study published in the Journal of the American College of Nutrition found that "nut consumption was associated with a decreased prevalence of selected risk factors for cardiovascular disease, type 2 diabetes, and metabolic syndrome.[138] This page explores the various benefits of nuts for people with type 2 diabetes. Do different nuts have different health benefits for people with diabetes? Yes. Some nuts have benefits that others don't. Almonds contain a lot of nutrients, particularly vitamin E Walnuts contain healthy omega-3 fatty acids Cashews offers lots of magnesium Almonds, peanuts, and pistachios all reduce 'bad' cholesterol Almost all nuts offer something good for people with diabetes. Salted nuts, however, should be avoided. Excessive salt consumption is consistently linked to an increased risk of heart disease. Nuts and cholesterol One of the most prominent characteristics of nuts for people with diabetes is their effect on cholesterol levels. Avoiding high cholesterol levels is essential for people with diabetes, because exposure to high blood glucose levels increases the risk of the arteries narrowing. Almonds, peanuts, and pistachios all reduce "bad" cholesterol very effectively. "Bad" cholesterol refers to small, dense particles of low-density lipoprotein (LDL), too much of which can clog the arteries. Almonds, walnuts, pistachios, pecans, and hazelnuts reduce "bad" cholesterol by increasing levels of high-density-lipoprotein (HDL), or 'good' cholesterol. HDL clears out 'bad' cholesterol, thus reducing the risk of heart disease. Nuts and the glycemic index (GI) The glycemic index measures the speed at which your body Continue reading >>
Pistachios Could Help You Avoid Diabetes | Daily Mail Online
Eating pistachio nuts could help prevent diabetes, research suggests. Pistachios, which are rich in healthy fats, could be particularly beneficial for those already on the cusp of type 2 diabetes. It is the most common form of the condition and is fuelled by obesity. Eating pistachio nuts, which are rich in healthy fats, could help prevent diabetes, particularly those on the cusp of type 2 diabetes, according to scientists In the Spanish study, 54 people with borderline diabetes were put on a Mediterranean diet for eight months. They ate the same amount of calories all the way through but for half the time they also ate 57g of pistachios - or around 60 of the nuts - a day. Their weight did not change but blood tests clearly showed that eating pistachios did make a difference. Most importantly, levels of sugar and the hormone insulin in the blood fell a sign the body was finding it easier to process the sugar in food. This should cut the risk of the volunteers going on to develop full-blown diabetes, the European Congress on Obesity in Sofia, Bulgaria, was told. Researcher Mnica Bull, of the Rovira i Virgili University in Spain, said it is likely the various health-boosting nutrients in pistachios - including unsaturated fats, fibre, anti-oxidants and carotenoids - combine to make it easier to for the body to deal with sugar. Other benefits included a fall in artery-clogging bad cholesterol, the conference in Sofia, Bulgaria heard. She said that although nuts are thought of as high in fat, the fats are healthy when eaten in moderate amounts. She advises that people snack on nuts to improve their general health. The researcher said: I advise people to eat more nuts, and pistachios in this case, for everything. I would say include a handful in your diet maybe not every da Continue reading >>
Diabetes
Are you trying to prevent diabetes, lower your blood sugar levels, or just looking to understand the condition? Learn more about diabetes and check out this list of healthy snacks handpicked by our Health Nut and Registered Dietitian. Successfully managing diabetes is all about balancing blood sugar levels and maintaining or achieving a healthy weight. What is Diabetes? Diabetes (often referred to in the medical community as diabetes mellitus) is caused by the body's inability to produce any or enough insulin. Insulin is the hormone the converts sugar, a.k.a glucose, to energy. Without adequate levels of insulin, sugar accumulates in the bloodstream instead of being delivered to cells to use as energy. This glucose build-up leads to high blood sugar, which triggers the signs and symptoms of diabetes. What is the Difference Between Type 1 and Type 2 Diabetes? Type 1 diabetes (formerly known as juvenile diabetes) is characterized by a complete lack of insulin. This type of diabetes only accounts for about 5% of people who have diabetes, and is typically diagnosed in children and young adults. In Type 1 diabetes, the immune system destroys pancreatic cells that are required to produce insulin. Blood sugar levels rise without insulin to convert glucose to energy. Type 2 diabetes (also referred to as adult-onset diabetes) is the most common form of diabetes. Affecting 95% of people with diabetes, type 2 is usually detected in adulthood, although children can also develop it. In Type 2 diabetes, the body does not effectively use insulin, a condition known as insulin resistance. Initially, the pancreas responds by making more insulin to compensate, but over time, it produces less and less. This results in insulin deficiency because the body can't make enough insulin to keep bl Continue reading >>
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Eating Nuts May Help Pause Path To Type 2 Diabetes
Eating Nuts May Help Pause Path to Type 2 Diabetes SOFIA, Bulgaria Eating nuts could help protect against the development of type 2 diabetes in individuals who are already at high risk for the disease, 2 new studies suggest. Researchers from Spain and the United States reported on the potential benefits of pistachio nuts and almonds, so-called "tree nuts," here at the 2014 European Congress on Obesity . Mnica Bull, MD, of the human nutrition unit at Virgili University, Reus, Spain, and senior author on the pistachio study, told Medscape Medical News: "I would advise people to eat a handful of nuts whenever they can." Her study, conducted in 49 overweight or obese prediabetic subjects, showed that 57 g of pistachios daily for 4 months significantly reduced fasting glucose, insulin, and insulin resistance. Importantly, there was no change in body weight after eating the nuts. The other trial, presented in a poster by Sze Yen Tan, PhD, of department of nutrition science, Purdue University, West Lafayette, Indiana, reported on 137 adults at elevated risk for diabetes who were randomized to consume 43 g of almonds per day either with meals or as a snack or to no almonds, for 4 weeks. Those who ate the nuts felt less hungry and fuller than those who didn't, and they had lower postprandial blood glucose levels, without experiencing any weight gain. Dr. Bull added that nuts in general have been found to be associated with a reduced risk for coronary heart disease through moderation of LDL cholesterol, triglycerides, and circulating glucose concentrations. And in studies in type 2 diabetes, they have been shown to reduce postmeal glucose and insulin levels, although she admitted findings have been "mixed" in this patient population. But nuts are, she noted, "a rich, dense food Continue reading >>
Pistachio Nuts Can Lower Blood Sugars?
Munching a handful of pistachio nuts not only makes for a great snack but also a healthy one because it lowers the blood sugar level by slowing down the absorption of carbohydrates in the body, a study said Tuesday. “Pistachio, when eaten with high carbohydrate food items like white bread, may actually slow the absorption of carbohydrates in the body, resulting in a lower than expected blood sugar level,†said a statement on a study conducted by the University of Toronto. “Therefore, these nuts can help control diabetes in a country like India where 40 million people suffer from the disease. This figure is likely to go up to 80 million by 2025,†the statement added. Cyril Kendall, lead researcher of the study, said: “Controlling blood glucose level is important for preventing and controlling diabetes. Our preliminary findings demonstrate that suppressing the glycemic (blood sugar) response of high carbohydrate foods may be part of the mechanism by which pistachio contributes to the prevention and control of diabetes." The study further found that pistachio helps control the appetite by controlling hunger stimulating hormones – thus improving long-term blood sugar control. According to an India-US study, there are about 2.98 million people suffering from diabetes in Delhi alone. Health expert R.R. Kasliwal said: “In the past five decades, the rate of coronary disease among urban population has more than doubled from four to 11 percent. The situation is of concern in India where more and more young people are getting affected by heart diseases." “The mono-unsaturated fat in pistachio has been scientifically proven to help lower the bad cholesterol (LDL) and increase the good cholesterol (HDL) which protects the heart," he added. The inf Continue reading >>
Nuts And Seeds Address 4 Problems | Reverse Diabetes
Author Sidebar: I didn't really care that much for nuts (or seeds) as a snack. I preferred potato chips or pretzels; or, a piece of fruit such as an apple or some grapes. But, after I recovered from my coma and returned to work, I realized that I needed something healthier than potato chips for a snack. :-) I started with salted, roasted peanuts; but, after doing some research, I discovered that roasted nuts tended not to be healthy because the heat caused damaged to the healthy fats within the nuts. In addition, I discovered that peanuts were one of the least healthy nuts. So, I gradually transitioned to raw nuts (no salt, not roasted), mainly almonds, pecans and walnuts; and, sometimes macadamia nuts, Brazil nuts, and pumpkin seeds. Beyond helping with blood pressure, cholesterol, weight gain, and other health issues, there are 4 major problems that nuts and seeds help address to have them quality as super fats that help reverse your diabetes. 1. Healthy Snacks: is key to help diabetics maintain proper glucose control, especially between major meals. Eating nuts and seeds make it a lot easier to prepare quick and healthy snacks. 2. Healthy Fats: is one of the areas where many diabetics are lacking from a nutrient content perspective. Nuts and seeds provide monounsaturated fats, oleic acid and Omega-3 fats to help address inflammation, oxidation, weight gain, blood glucose levels and insulin levels. 3. Cravings: is a problem area that nuts and seeds can help with because of their macronutrient and micronutrient content, especially the fat, protein and minerals. 4. Eating Fruits: can be better tolerated when eaten with a handful of nuts and seeds. Why? Because the protein and fat in the nuts and seeds offset the carbs in the fruit. Nuts and Seed | Reverse Diabetes| Othe Continue reading >>
Nuts Good For Some With Diabetes
July 8, 2011 -- Eating about 2 ounces of nuts daily in place of carbohydrates may be beneficial to people with type 2 diabetes by lowering bad cholesterol levels and improving blood sugar control, a new study shows. “There are two important factors in caring for diabetes: blood sugar control and heart health,” study researcher Cyril W.C. Kendall, PhD, of the University of Toronto, says in a news release. The study involved 117 people with type 2 diabetes who were randomly assigned to one of three groups. One group’s members ate about 2 ounces of mixed nuts daily, another a healthy muffin, and the third half nuts and half muffin. Researchers say those whose diet included 2 ounces of nuts showed better results after three months in both blood sugar and LDL "bad" cholesterol levels than participants in the other two groups. The nuts consisted of a mixture of unsalted and mostly raw almonds, pistachios, walnuts, pecans, hazelnuts, peanuts, cashews, and macadamias. The muffin was concocted to be a healthy whole wheat product, sweetened with apple concentrate but with no sugar added. The muffins had similar protein content to the nuts from the addition of egg white and skim milk powder. Calories from monounsaturated fatty acids (MUFAs) in the nuts were the same as the carbohydrate calories in the muffin, the researchers write. During the three-month study, participants were asked to maintain their oral diabetes medications. The main outcome researchers looked for was change in a marker of blood sugar control called HbA1c. Kendall described the results of the study as “a very exciting and promising finding about the treatment” of type 2 diabetes. The researchers write that the reduction in the HbA1c level was significantly more in those in the nuts-only group than pa Continue reading >>
Regularly Eating Pistachios Might Help Reduce Blood Sugar Levels, Diabetes Risk
Regularly Eating Pistachios Might Help Reduce Blood Sugar Levels, Diabetes Risk New research out of Spain shows that people with prediabetes might be at a lower risk of developing diabetes if they eat pistachios regularly. Someone with prediabetes has higher blood sugar levels than a normal healthy person, but the levels arent high enough yet to be categorized as type 2 diabetes. Though people with prediabetes have a high risk of developing type 2 diabetes, they still have a chance to revert their unhealthy lifestyle and avoid the chronic disease. In the study, researchers found that people with prediabetes who ate 2 ounces of pistachios every day experienced significant drops in blood sugar and insulin levels. They also saw an improvement in insulin and glucose processing. Some of the participants also experienced reduced inflammation. This particular study builds on previous research on pistachios, Dr. Joan Sabate, a professor of nutrition and epidemiology at the School of Public Health at Loma Linda University in California, who wasnt part of the Spanish study, told Reuters Health . There are some indications that eating pistachios on a regular basis lowers fasting glucose and lowers insulin and hormone ratio, which is particularly relevant in prediabetic subjects because unless they do a change in lifestyle they will end up being diabetic. So the fact that eating nuts on a regular basis seems to improve some of the critical parameters is very relevant. Pistachios in particular are rich in vitamin B6, which can help keep your hormones in check. They also contain lutein and zeaxanthin, antioxidants that protect eyes, and are are rich in potassium and fiber. But theyre not the only nuts that have health benefits. Although pistachios were examined in this work, I belie Continue reading >>
Path To Type 2 Diabetes May Be Paused By Eating Two Types Of Nuts
Home / Conditions / Prediabetes / Path to Type 2 Diabetes May Be Paused by Eating Two Types of Nuts Path to Type 2 Diabetes May Be Paused by Eating Two Types of Nuts Eating pistachio nuts and almonds could help protect against developing type 2 diabetes in individuals who are already at high risk. At the 2014 European Congress on Obesity, researchers from Spain and the United States reported on the potential benefits of pistachio nuts and almonds. Monica Bull, MD, of the human nutrition unit at Virgili University in Reus, Spain, conducted a study containing 49 overweight or obese prediabetic patients. They were randomly assigned to a control diet or a pistachio diet for a period of four months. The pistachio diet consisted of patients eating 57 grams of pistachio daily, or around a "handful" of nuts, as Dr. Bull would say. The control diet replaced pistachios with olive oil. The amount of saturated fatty acids and cholesterol content in both the control and pistachio diets did not differ. The study contained a two-week washout period before crossing over to the alternative diet for another period of four months, in hopes of allowing the individuals to effectively act as their own controls. Depending on the weight of the patient the amount of calories varied from 1900 to 2500 per day. At baseline and then monthly, anthropometric measurements and blood pressure was measured. Additionally, the patients physical activity was assessed. At the beginning and end of each intervention period blood samples were collected to observe the hemostatic, inflammatory, oxidative, and related metabolic risk markers. Her study showed that 57 grams of pistachios daily for four months significantly reduced fasting glucose, insulin, and insulin resistance. Additionally, after eating the nuts Continue reading >>
