Best Nuts For Prediabetes

▸▸▸ Enroll in our New Courses for Diabetes: https://courses.thediabetescouncil.com - Get Our Special 50% Discount Using Coupon Code “DIABETES2022” - Start Your Healing Transformation TODAY! ▸▸▸ Enroll in our Detox Course for Diabetes: https://thediabetescouncil.thinkific.com/ Enroll in our new Detox Course and learn How to Heal using a Holistic Approach plus more. Get our diabetes management guide here https://goo.gl/qFQwoX

Well, if you are fan of this channel you already know my answer to this question. It is very simply the walnut.

The walnut is on my list of superfoods for those with prediabetes or diabetes. Why?

They contain very little carbohydrate, so they don’t have a measurable GI, but they are rich in fibre and protein and so can lower the GI of a meal when used as an ingredient and they make a great snack instead of foods high in saturated fat such as biscuits or cookies. They also contain loads of other beneficial nutrients such as vitamin E, folate, manganese (a trace element) and arginine (an amino acid), tannins and polyphenols (phytochemicals).

And of all the nuts they are the highest in the good polyunsaturated fats – including omega 6 and omega 3. Thirty grams (1 oz) of walnuts (approx. 20 walnut halves) contains around 2 grams of plant omega 3 fat (alpha linolenic acid) – meeting the suggested daily amount for an adult. Omega-3s have amazing benefits for the heart. They can assist in lowering blood pressure, reduce blood clotting that causes heart attacks, improve blood vessel flexibility and elasticity and have anti-inflammatory properties.

If you have pre-diabetes, boosting omega-3 intake can improve insulin sensitivity and reduce diabetes risk. If you have diabetes, you can benefit from eating walnuts, too. Not only are these heart-friendly, wonder foods a tasty and convenient snack, but they won’t upset blood glucose levels.’

And best of all, they have a GL of ZERO!

There have been several studies that have specifically focused on the effects of adding walnuts to the diets of people with diabetes or at risk for diabetes.

In epidemiological studies, researchers have found that eating nuts is correlated with a lower incidence of heart disease in men and women and a lower incidence of diabetes in women.

Eating nuts lowered the presence of incident diabetes (diabetic blood sugar levels) by 50% and heart disease risk by 30% in a long-term nutrition intervention published in the April 2015 issue of the British Journal of Nutrition.

Walnuts are a very calorie- and nutrient-dense food.
A quarter cup of walnuts provides about 165 calories, but also 3.8 grams of protein, 3.4 grams of carbohydrate, 16 grams of fat, and 1.7 grams of fiber. Walnuts are also good sources of copper, manganese, vitamin B1, and vitamin B6.

Despite their high calories, however, adding them to your diet may not change your overall calorie intake. A 2015 study in BMJ Open Diabetes Research & Care found that people at risk for diabetes who were told to eat two servings a day of walnuts (366 calories worth) for 6 months ended up having better overall diet quality, total and LDL cholesterol and endothelial function (which is part of having healthy blood pressure) and had no effect on BMI or body fat (meaning there was no significant weight loss or gain).

That was true whether or not those participants had received counseling about how to adjust their calorie intake to compensate for the extra calories for walnuts.

This has been backed up by other studies on nuts, which have shown that eating nuts doesn't seem to have much of an effect on weight.

This one is a no brainer for me! Eat more walnuts!

Видео Best Nuts For Prediabetes канала Beat Your Diabetes