Almonds have a low glycemic index of 0 that makes it good for heart health. But are almonds equally good for diabetics? How many almonds should a diabetic eat everyday?
Almonds are one of the nutrient-dense nuts. Do you recall how elders at home prompt us to eat almonds for maintaining sharp memory? Well, they do improve brain health, lower cholesterol levels, promote weight loss and reduce high blood pressure. But can diabetics eat almonds? Do almonds increase blood sugar levels? Let’s dive deep to get all your answers and understand the overall health benefits of almonds for diabetes.
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Almonds: Nutritional Profile
The glycemic index of almonds is zero. It practically doesn’t have any effect on your blood sugar levels. Therefore, almonds can be safely consumed by diabetic patients without any apprehension.
One serving of Almonds (approximately 23 Almonds) contain:
| Calories: 165 Kcal |
| Proteins: 6 g |
| Fats: 14 g |
| Fibers: 3.54 g |
| Sugar: 1.2 g |
| Magnesium: 19% |
| Vitamin E: 35% |
Advantages of Almonds For Diabetes
- The sugar content in almonds is too low to exert any spike in blood sugar levels, which makes them an ideal snack for daily life for diabetic patients.
- Almonds are rich in magnesium which lowers the risk of Type 2 diabetes and also keeps the heart healthy.
- Rich in antioxidants and unsaturated fats, which are basically healthy forms of fats. Hence, they can be used by people who are obese and keen on losing weight.
Ways To Consume Almonds For Diabetes
- You can eat an ounce (22-25 almonds) by dividing it into portion sizes throughout the day.
- The best way to consume almonds is by soaking them in water overnight. This enhances their nutty flavor and is good for heart health.
- You can make almond milk by grinding them in a mixer with water and using it instead of dairy milk.
- You can chop almonds into thin slices and top it with your favorite smoothie bowl or oatmeal.
Best Time To Consume Almonds For Diabetes
Diabetics can consume almonds at any time of the day as a snack without any issue. However, the best time to have almonds is for breakfast. You can soak the almonds overnight and then peel off the skin and consume not more than 4 almonds for breakfast.
Risks of Over Consuming Almonds For Diabetes
- Almonds, although power-packed with nutrients, also contain a lot of calories. Over-consuming almonds can lead to weight gain and could be harmful to diabetic patients too.
- Too much almond intake can cause stomach-related problems like bloating, flatulence, etc.
- Excess consumption of almonds can lead to kidney problems since almonds contain oxalates. Oxalates can lead to kidney stones and impact the quality of life of a diabetic patient.
- Almonds contain hydrocyanic acid, which can be harmful to people having breathing issues.
Other Health Benefits of Star Fruit
- Almonds contain magnesium which helps in keeping blood pressure in control.
- Almonds consumption is good for heart health as it helps in lowering cholesterol.
- Curbs appetite by making you feel full.
- Reduces high blood pressure.
- Good for weight loss.
Don’t Have Time To Read?
- Almonds are one of the healthiest nuts that diabetic patients can consume.
- They are rich in healthy fats, proteins, vitamins, and minerals like magnesium which benefits the patients suffering from diabetes and heart problems.
- You can consume almost no more than 20 to 25 almonds in a day by adding them to your smoothies or porridge bowls.
- Excessive consumption of almonds can be harmful as it may lead to weight gain.
- Almonds lower cholesterol levels thus keeping your heart healthy.
- Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.
Friendly Asked Questions
Yes, almonds are one of the best nuts for diabetic patients. They have the lowest glycemic index and are rich in fibers, magnesium, unsaturated fats, and proteins which are ideal for sugar control and weight management.
No, in fact, almonds decrease the sugar levels in the blood if taken post any carbohydrate-rich meal. Thus, it helps in regulating blood sugar levels. Moreover, almonds have a 0 glycemic index which means it doesn’t affect the sugar levels in the blood.
Almonds cannot reverse diabetes, but they can effectively help in keeping blood sugar levels in control by regulating insulin levels.
Sugar in almonds or badam is very less. 30 grams of almonds has only 1.2 gms of sugar in it. This does not practically affect the blood sugar level.
You can start by eating 7 to 8 almonds in a day to restrict it to 20. Almonds are loaded with fats. Hence people with diabetes along with obesity should keep the quantity in check.
Nuts like Almonds, Walnuts, peanuts, cashews, etc., are good for lowering blood sugar.
Yes, diabetes patients can eat cashews, but they must be consumed in moderation as they have higher sugar content (1.7 g) than almonds (1.2 g).