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 >>
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 >>
The Benefits And Risks Of Peanuts For People With Diabetes
Peanuts are packed with a variety of nutritious properties that may benefit people with type 2 diabetes. Eating peanuts and peanut products may help: promote weight loss lower the risk of cardiovascular disease control blood sugar prevent people from developing diabetes in the first place However, peanuts also carry some potential risks. If you have type 2 diabetes, read on to learn more about the risks and benefits of eating peanuts. Adding peanuts and peanut butter to your diet may be beneficial, especially if you have type 2 diabetes. While not technically nuts, peanuts provide many of the same health benefits as tree nuts, such as walnuts, almonds, and pecans. Peanuts are also less expensive than most other nuts, which is great if you’re looking to save money but still want the nutritional rewards. Peanuts help control blood sugar If you have diabetes, you need to consider the glycemic content of the foods you eat. Glycemic content is based on how quickly your body converts carbohydrates into glucose, or blood sugar. The glycemic index (GI) is a 100-point scale that rates foods on how rapidly they cause blood sugar to rise. Foods that cause a rapid rise in blood sugar are given a higher value. Water, which has no effect on blood sugar, has a GI value of 0. Peanuts have a GI value of 13, which makes them a low GI food. According to an article in the British Journal of Nutrition, eating peanuts or peanut butter in the morning may help control your blood sugar throughout the day. Peanuts may also help lessen the insulin spike of higher GI foods when paired together. One reason that peanuts may help control blood sugar is because they contain a large amount of magnesium. A single serving of peanuts (about 28 peanuts) contains 12 percent of the daily recommended amount Continue reading >>
Going Nuts For Peanuts
Good nut news! A new study showed that eating peanuts or peanut butter with breakfast limited the rise in blood glucose after both breakfast and lunch. This “second-meal” effect was completely unexpected and exciting. This study, “Acute and second-meal effects of peanuts on glycemic response and appetite in obese women with high type 2 diabetes risk: a randomized cross-over clinical trial,” was conducted jointly by Purdue University and the Federal University of Vicosa in Brazil. Such a long-distance collaboration couldn’t have happened just a few years ago. It was published in the June 2013 edition of the British Journal of Nutrition. The study not only showed reduced blood glucose levels, but also reduced appetite and food consumption for most of the day in people who ate peanuts or peanut butter. This was based on levels of satiety (fullness) hormones as well as self-reports by the subjects and actual food logs. Not only glucose levels, but nonessential fatty acid levels were lower in the people that ate peanuts or peanut butter. The level of the hormone GLP-1, was higher in the peanut butter group, which is very good news. GLP-1 is the hormone that drugs like exenatide (brand name Byetta) try to mimic. It stimulates insulin production, lowers insulin resistance, and decreases appetite. I knew nuts were good for diabetes, but not this good! On the down side, the subjects did not have diabetes. They were “obese women at high risk for Type 2 diabetes.” So we don’t know yet how much benefit peanuts will give people who already have Type 2. Also, the study was quite small, with only 15 subjects. I’m hoping there will be larger studies, but I’m not holding my breath. There’s not a ton of money in boosting peanuts. The American Peanut Council has some 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 >>
Diabetes Diet: Should I Avoid Sweet Fruits?
I've heard that you shouldn't eat sweet fruits such as strawberries or blueberries if you have diabetes. Is this true? Answers from M. Regina Castro, M.D. It's a common myth that if you have diabetes you shouldn't eat certain foods because they're "too sweet." Some fruits do contain more sugar than others, but that doesn't mean you shouldn't eat them if you have diabetes. The total amount of carbohydrates in a food affects blood sugar levels more than does the source of carbohydrates or whether the source is a starch or sugar. One serving of fruit should contain 15 grams of carbohydrates. The size of the serving depends on the carbohydrate content of the fruit. The advantage of eating a low-carbohydrate fruit is that you can consume a larger portion. But whether you eat a low-carb or high-carb fruit, as long as the serving size contains 15 grams of carbohydrates, the effect on your blood sugar is the same. The following fruit servings contain about 15 grams of carbohydrates: 1/2 medium apple or banana 1 cup blackberries 3/4 cup blueberries 1 cup raspberries 1 1/4 cup whole strawberries 1 cup cubed cantaloupe or honeydew melon Continue reading >>
The Trouble With Peanuts In Managing Diabetes
If you have diabetes, beware of peanuts, peanut butter, and peanut oil. Some people think that because most tree nuts, like almonds, are so healthy, that peanuts should also be good for us. But peanuts aren’t nuts at all. They are a legume, and unlike most nuts we can’t eat them raw because they are sometimes covered with a dangerous fungus. Actually, we can’t eat them at all if we want to avoid some of the side effects that we can get from them. Some of these side effects can be quite serious. I can think of only nine reasons why we have to avoid peanuts or anything made from them. Maybe you can think of more, but these eight might be enough to give anyone pause: 1. Peanuts have a lot of carbohydrates, which raise our blood sugar level. Take a look at the US Department of Agriculture’s [National Nutrient Database](which is the gold standard of nutrient facts. "One tablespoon of natural, unsweetened peanut butter contains 3 grams of carbohydrate and will raise my blood sugar 15 mg/dl," writes Dr. Richard K. Bernstein in the 2011 edition of his book Dr. Bernstein’s Diabetes Solution. "Imagine the effect on blood sugar of downing 10 tablespoons!" 2. Peanuts are the source of one of the most common food allergies. "They have the potential to provoke acute allergic reactions (e.g., hives or anaphylaxis) that can be dangerous in the susceptible, even fatal in rare instances," writes Dr. William Davis in his 2011 book, Wheat Belly. Many schools will no longer let children bring peanut butter products to school. 3. Peanuts "contain lectins and other anti-nutrients that can adversely affect your health, particularly if you are suffering from an autoimmune disorder," writes Loren Cordain in his 2002 book, The Paleo Diet. These lectins "are known to increase intestinal Continue reading >>
7 Surprising Things That Make Blood Sugar Control Easier
Being asleep. Being awake. Hot weather. Cold weather. Seems there’s no end to the number of things that can raise your blood glucose levels. No wonder diabetes management can be such an obstacle course. But it’s not all doom and gloom. For every factor that unexpectedly sends your blood sugars spiralling out of control, there’s an equally unexpected – and often enjoyable – way to keep them under control. 1. Peanut butter We know that peanuts are great for people with diabetes. But one group of researchers from Brazil were more interested in peanut butter (and why wouldn’t they be). The team split participants into three groups: the first ate 1.5 ounces of peanuts; the second had three tablespoons of peanut butter with breakfast; and the third had no peanut butter or peanuts. They all ate the same lunch of white bread and strawberry jam. Interestingly, the researchers found that the peanut butter was better for blood glucose levels than the peanuts. The second group felt fuller for long, and had lower blood sugars when they were tested after lunch. Not all peanut butter is as good for you, of course. But the researchers found that the healthier brands can do you a lot of good. Turns out that peanut butter has a lovely combination of high protein, fibre and healthy oils. So you no longer have to feel ashamed for eating it straight from the jar with a tablespoon. I certainly won’t. 2. Red wine Red wine lowers blood sugars by stopping the intestines absorbing glucose. Recently, plenty of researchers have become very interested in the effects of red wine on weight loss and blood glucose levels. A number of studies reckon it could be beneficial. That said, drinking too much of it can cause problems (such as a build-up of fat around the liver), so everything in m Continue reading >>
Diabetes And Peanuts
Individuals with diabetes need foods that can help manage blood sugar and weight. Peanuts and peanut butter can be a powerful ally to reaching success. Peanuts and peanut butter have a low glycemic index, which mean they don’t cause blood sugar to rise sharply. For great ideas for including peanuts and peanut butter in meals, visit our recipe pages. Successfully Managing Diabetes More than 25 million people in the U.S. have diabetes (NIDDK, 2011). Successfully managing diabetes requires nutritious eating and maintaining a healthy weight, as well as monitoring blood sugar and taking medications as prescribed. When it comes to diet, peanuts and peanut butter are like a secret weapon because they taste great, but don’t cause blood glucose to spike. They have a glycemic index of just 14. Glycemic index is a measure of how quickly the blood sugar rises after eating a specific amount of a food, as compared to a control food – the lower the glycemic index number, the lower the impact on blood glucose (The University of Sydney, 2001). As part of a carbohydrate controlled diet, peanuts can add flavor, variety, and substance to meals. Heart Health and Healthy Weight The number one killer for people with diabetes is cardiovascular disease. In order to maintain good health, people with diabetes need to also reduce the risk for other disease. Incorporating foods that help promote heart health, including peanuts, is an important part of nutritious eating. In fact, scientific evidence suggests but does not prove that eating 1.5 oz. per day of nuts, including peanuts, as a part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. As part of reducing cardiovascular risk and managing diabetes, maintaining a healthy weight is paramount. Peanuts can be Continue reading >>
Can Diabetics Eat Peanut Butter?
Rich in unsaturated fat and protein, all-natural peanut butter can make a nutritious addition to meals and snacks for individuals with diabetes. Peanut butter's low carbohydrate content keeps blood sugar under control, while its healthy fats satisfy the appetite for several hours. While people with diabetes should limit their portion size to avoid weight gain, peanut butter can still be a healthy addition to a diabetic diet. In its natural form with no added fats, sweeteners or sugars, peanut butter is considered a nutritional powerhouse. Two tablespoons of peanut butter contain approximately 12 grams of healthy poly- and monounsaturated fats, and nearly 8 grams of protein. Because there is no cholesterol and very little saturated fat in peanut butter, it is also appropriate for people with cardiac problems. The carbohydrate content of peanut butter is minimal, with less than 7 grams per serving. Because of its low carbohydrate and high healthy fat and protein content, peanut butter does not elevate blood sugar. Serving Size for Those With Diabetes According to the American Diabetes Association, individuals with diabetes should consume no more than 2 tablespoons of peanut butter at one snack or meal. Even though peanut butter does pack a healthy nutritional punch, it is also high in calories, and 2 tablespoons equals roughly 200 hundred calories, or 10% of the daily caloric needs for a 2,000-calorie diet. Individuals who are diabetic and who want to lose weight may consider reducing their portion size of peanut butter to 1 tablespoon at a time, simply to cut the calories but still reap some of the nutritional benefits. Healthy Snack Ideas Diabetic snacks should ideally contain carbohydrate, fat and protein, and peanut butter meets the fat and protein requirement. To mee Continue reading >>
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 >>
10 Best Type 2 Diabetes Snacks
Healthy Combinations Ready in Minutes When you have type 2 diabetes, a smart strategy for controlling your blood sugar levels is to think of snacks as miniature versions of meals and plan your carbs accordingly. Snacks with a good mix of protein, fat, and fiber will help keep hunger at bay and your blood sugar on an even keel throughout the day. "Since a meal should include 45 to 60 grams of carbohydrates, a snack should have around 15 to 20 grams," says Katherine Basbaum, MS, RD, a clinical dietitian in the Cardiology and Cardiac Rehabilitation departments at University of Virginia Health System in Charlottesville. By the same token, she says, fill your snack plate the same way you would for a regular meal. That means half should be non-starchy vegetables, one-quarter should be lean protein, and one-quarter a starchy carb. Here are 10 terrific options for healthy diabetes snacks. Continue reading >>
Diabetes Symptoms: Why Eating Peanuts Could Be The Key For Type 2 Patients
Diabetes symptoms could be reduced by eating peanuts Peanuts have a low glycemic content Eating peanuts could also reduce risk of developing diabetes Peanuts and peanut butter could help to control glucose concentrations Peanuts, or peanut butter, could help to control blood sugar, and reduce the spike of insulin after eating foods that cause blood sugar to rise quickly, research has claimed. They have a relatively low glycemic content, meaning it takes slightly longer for the carbohydrates in peanuts to be made into glucose. Adding peanut butter to morning toast could also reduce the desire to eat more, according to a 2013 Brazil study. Eating peanuts could also reduce the risk of developing diabetes, it was revealed. “Nut consumption is associated with a reduced risk of type 2 diabetes mellitus,” said researchers from Brazil. “Inclusion of peanut butter, and probably whole peanuts without skin, to breakfast may help to moderate glucose concentrations.” Peanuts also contain high amounts of magnesium, which maintain blood sugar, studies have revealed. A single serving of peanuts contained about 12 per cent of the daily recommended magnesium intake. A US study claimed eating peanuts regularly lowered the risk of cardiovascular disease in diabetes patients. It could also help to lower blood pressure - a common complication in diabetes patients. But eating peanuts in moderation is advised, as they’re high in omega-6 fat acids. Omega-6 could increase inflammation, and may make diabetes symptoms even worse, according to medical website Healthline. They are also high in calories, and could cause weight gain. Eating peanuts in their purest form, or peanut butter with no added ingredients, was the best way to get the health benefits. Wed, June 21, 2017 Living with dia Continue reading >>
Eating Nuts Such As Peanuts Improves Diabetes Control Without Weight Gain
ALBANY, Ga., Aug. 5, 2011 /PRNewswire/ -- An important new study released in the August issue of Diabetes Care shows that replacing carbohydrates with two ounces of nuts, such as peanuts, everyday improves blood glucose control and blood lipids in people with type 2 diabetes. David Jenkins, MD, PhD, DSc, Principal Investigator and a pioneer in the area of glycemic control for diabetics said, "Nuts, including peanuts, can make a valuable contribution to the diabetic diet by displacing high glycemic index carbohydrates and replacing them with vegetable fats and vegetable proteins which have been shown in the long term to be associated with better cardiovascular health and diabetes prevention." Peanuts have more protein than any other nut and are a source of mono and polyunsaturated oils. The paper reports that, "increased proportions of fat and protein, especially of plant origin, may confer metabolic benefits and reduce the risk of developing coronary heart disease and diabetes." The study, "Nuts as a Replacement for Carbohydrates in the Diabetic Diet", was conducted at the University of Toronto. During the study, 117 men and women with type 2 diabetes were randomized into three groups where they received either a full portion of mixed nuts including peanuts, a half portion of both nuts and muffins, or a full portion of muffins. The muffins were made of healthy whole wheat with protein from egg and skim milk powder. Participants' fasting blood glucose were tested every other week. After three months, participants receiving the full portion of nuts showed the biggest decrease in glycated hemoglobin (HgA1c), a measure of blood glucose control. The difference was significantly more than the decrease shown in the participants receiving the half portion of nuts and muffins, a 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 >>
