Reviewed by Diettian Mandy Enright, Ms, Rdn, East
The main points
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Pecan nuts are the largest nut to lower blood sugar, due to their fiber, protein and healthy fat.
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I wonder what other nuts reduce blood sugar? Almonds, macadamia nuts and Brazilian nuts are great opportunities.
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These nuts also provide healthy heart fat and basic nutrients that maintain overall health.
Foods containing fiber, protein and healthy fats are known to be a triple of nutrients, which can slow down the increase in blood sugar after a meal. The nuts have all three. “Nuts are a big diet in small packaging,” says Annette Snyder, MS, RDN, registered nutritionist.
Blood sugar control is beneficial to everyone, as it helps to maintain a more stable energy level throughout the day. Snyder notes that one scientific review shows that adding nuts in your eating pattern can be placed in a constant blood sugar. “The nuts are identified as useful in the blood sugar blood sugar with type 2 diabetes. In one particular review, the study included a lower fasting sugar in the blood to those with the highest number of nuts,” she explains. Additional conclusions included lower insulin resistance and insulin levels, as well as lower hemoglobin A1C (average blood sugar per 3 months), using nuts.
But any nut is the best? Well, and the best nut is you who you like and want to eat regularly. If you are open to suggestions, our nutritionists have a great insight. Their choice number one? Pecan nuts. Read on to find out why-plys other sugar-friendly nuts in your blood so you can turn on.
Blood sugar
“When I consider the facts of several different nuts, I would add pecan nuts, as is the least likely to increase blood sugar,” says Lenora Watamaniuck, RD. “Pecan nuts have what I would consider to be a lower amount of protein and carbohydrates and higher fat than a few other common nuts,” she explains. That’s why:
Hello fat
Nuts contain a lot of unsaturated fat, which are stored in the heart of healthy fat. And pecan nuts have more fat than other nuts – and it can be a good thing. Only 1 ounce of pecan nuts (19 sides) contains 20 grams of total fat. Diet fat is an essential part of your diet. Your body uses them for energy, cells to create and protect and absorb important vitamins such as A, D, E and K. They also help your body produce hormones that regulate everything from metabolism to mood.
High fiber
High fiber food, such as pecan nuts, can also help maintain a constant blood sugar. Fiber is a type of carbohydrate, but because its body is not digestible, it can help lower blood sugar. “The fiber helps to slow down carbohydrate decomposition and release into the bloodstream – deepening it to prevent fast blood sugar,” says Snyder. The ounce of pecans provides just less than 3 g of fiber.
Adds protein
Proteins are broken down into amino acids, not glucose, with a minimal effect on blood sugar. Ounce pecan nuts contain about 2.5 g of protein, making it a good additive to other protein -containing foods in your daily meals. We love them our nuts and berries Parafait.
More nuts to better blood sugar
In addition to pecan nuts, our nutritionists recommended some other nuts for their impressive nutrient profiles. If you are looking for a quality all food that will not go to your blood sugar, there are a few more nuts here:
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Macadamia nuts: Watamaniuk chooses macadamia as a second option because these nuts are high in fat and low in carbohydrates, making them a great choice for anyone who wants to avoid blood sugar. One ounce (10 to 12 kernels) contains less than 4 g of carbohydrates and more than 20 g of healthy fat.
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Almonds: Snyder recommends almonds that are probably the most studied nuts. And studies show that almonds with high fat and low carbohydrate levels are associated with a healthier blood sugar.
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Brazilian nuts: Brazilian nuts are large and only two have about 1 g of carbohydrates, which will have a minimal effect on your blood sugar reaction. As a bonus, Brazilian nuts are one of the foods, the largest selenium – minerals, important for thyroid health. Get too much selenium can be harmful, so consume no more than three Brazilian nuts a day.
Our expert is taking
Nuts are healthy food that has many health benefits, but they are particularly useful for people with metabolic diseases such as insulin resistance or type 2 diabetes. Even if you do not actively monitor your glucose, eating fat nuts such as pecan nuts during the day can be useful to help keep your blood sugar stable. One caution word: Nuts, including pecan nuts, are calorie dense food. If your goal is weight loss, choose a portion size that fits your eating plan.
Read the original article about Eatingwell