Recently, Indian researchers have conducted two studies on the effects of almonds on diabetes. European Journal of Clinical Nutrition (Ref) In a study published in, researchers believe that eating 20 grams of almonds 30 minutes before a meal may help improve blood sugar levels, especially in people with pre-diabetes.
Indian doctors have done this study on the people of the country. This is the first study to examine the effects of eating almonds before meals on glycemic parameters in Asian Indians with pre-diabetes, say researchers. Let us know how almonds reduce blood sugar and how many almonds you should eat before meals.
Blood sugar will reduce, insulin will improve
Researchers believe that if you eat almonds before meals, there can be a decrease in blood sugar after meals. Not only this, it also improved insulin, C-peptide, glucagon levels, as well as improved glucose variability and glycemic parameters.
How many almonds should be eaten in a day?
Usually many people like to eat almonds in the morning and eat 5-6 almonds in a day. The authors of this study are Dr. Seema Gulati, Center for Nutrition Research, National Diabetes, Obesity, and Cholesterol Foundation (NDOC) and Dr. Anoop Mishra is the chairman, Fortis CDOC Hospital for Diabetes and Allied Sciences. they every It is advised to eat 20 grams or 17-18 almonds before mealsIt includes breakfast, lunch and dinner.
Study done on 60 people
The study included 27 men and 33 women who were at risk of developing diabetes for one reason or the other, that is, they are currently in the pre-diabetic category. Researchers found that eating almonds before meals showed a reduction in post-meal post-meal fasting blood sugar. Not only this, there was also a decrease in their blood glucose, serum insulin, plasma glucagon and serum C-peptide.
How does eating almonds reduce blood sugar
Researchers believe that eating almonds before meals improves insulin resistance. Apart from this, it contains fibers, which promote the functioning of the intestines and control the glucose level. It contains healthy fats, which can slow down gastric emptying time, thus delaying the absorption of glucose. Almonds contain monounsaturated fatty acids (MUFAs), which can increase insulin resistance.
Not soaked, raw almonds are more beneficial
Most of the people like to eat soaked almonds but in the conclusion of this study it is suggested that raw almonds should be consumed. When almonds are eaten raw, they retain the same nutritional composition. Experts told that the amount of antioxidants in soaked almonds decreases and the nutrients present under the peel are also removed.
Nutrients and benefits of almonds
Almonds are rich in monounsaturated fat and fiber. Eating almonds daily not only helps in diabetes but also has health benefits. 20 grams of almonds contain 2.9 grams of fiber and contain 116 calories. Studies have also found that almonds reduce the risk of heart disease by lowering cholesterol.
Disclaimer: This article is for general information only. It cannot be a substitute for any medicine or treatment in any way. Always consult your doctor for more details.