7 benefits of eating pistachios for diabetes
Rich in fiber, healthy fats and essential nutrients, pistachios can do wonders for your health, says dietitian Vidhi Chawla. Here’s how it could help keep your blood sugar levels stable:
1. Low glycemic index
Pistachios have a low glycemic index (GI), which suggests they cause a slower rise in blood sugar levels compared to high GI foods. Eating products with a low glycemic index is incredibly vital for people affected by the so-called diabetessince it helps prevent sudden spikes and drops in blood glucose levels. Chawla says: “The gradual and steady release of glucose from low-GI foods like pistachios can contribute to better blood sugar control, making them a suitable snack for diabetics.”
2. Rich in fiber
Pistachios are wealthy in fiber, especially soluble fiber. This sort of fiber forms a gel-like substance within the digestive tract, slowing the absorption of glucose and reducing the postprandial rise in blood sugar levels. The fiber content in pistachios also promotes satiety, helping people manage weight, which is one other vital aspect of diabetes management.
3. Healthy fats
In addition to affecting blood sugar levels, pistachios contain healthy fats akin to monounsaturated and polyunsaturated fats. Chawla says, “These fats have been linked to increased insulin sensitivity, which is a key factor in diabetes.” By including pistachios of their weight-reduction plan, individuals with diabetes can improve their body’s response to insulin, potentially reducing the necessity for higher doses of insulin and promoting higher regulation of blood sugar levels.
4. High protein content
Pistachios are also a very good source of protein, which is important for maintaining muscle mass and providing a sense of satiety. Including protein-rich foods in meals and snacks may help diabetics control their appetite and forestall overeating. Additionally, protein may help stabilize blood sugar levels by slowing down the absorption of carbohydrates.
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5. Contains antioxidants
One of the noticeable benefits of pistachios is their antioxidant content. Antioxidants help fight oxidative stress and inflammation within the body, that are linked to diabetes-related problems. Including antioxidant-rich foods like pistachios in your weight-reduction plan can improve your overall health and reduce the chance of many diseases, including heart disease and a few cancers.
6. Magnesium
Chwala says: “Magnesium is a mineral present in pistachios and plays a supporting role in insulin secretion. Magnesium improves insulin sensitivity by helping to use glucose efficiently and providing additional support in managing diabetes.
7. Microelements
In addition to these essential nutrients, pistachios are also wealthy in vitamins and minerals akin to vitamin B6, thiamine, phosphorus and magnesium. These nutrients play an important role in various body functions, akin to boosting metabolism, nerve function, and bone health. Proper intake of those micronutrients is particularly vital for individuals with diabetes, because the disease can sometimes be related to deficiencies or imbalances.
How many pistachios can a diabetic eat?
An individual with diabetes must listen to their total carbohydrate intake because pistachios contain carbohydrates. Chawla says, “Aim to eat one ounce (about 25 grams) of pistachios a day to get results without consuming too many calories.”
How to eat pistachios?
Pistachios will be enjoyed in various ways. Here are 5 ways to eat it:
- Eat them as a snack. Measure out a portion, take about 25 grams of pistachios and revel in them as a fast and satisfying snack.
- Sprinkle crushed or chopped pistachios over salads, yogurt or oatmeal to add crunch and flavor.
- Blend pistachios right into a smoothie to make it even tastier.
Enjoy pistachios this fashion and control your blood sugar levels! However, it is important to do not forget that while pistachios offer many health benefits for diabetics, portion control is essential. Nuts, including pistachios, are wealthy in energy, and excessive consumption of them can lead to a rise in caloric intake. Therefore, diabetics should eat pistachios carefully as a part of a balanced weight-reduction plan.
The post Pistachios for Diabetes: 7 Benefits to Keep Your Blood Sugar Under Control appeared first on Healthshots.
