We’ve heard it over and over again that nuts are a healthy snack and provide great nutritional benefits. Eating a handful of pecans every day can have a significant impact on our heart health. In fact, eating about 1.5 ounces each day can reduce your risk for developing a cardiovascular disease and type 2 diabetes. But what about those with diabetes? Are they just as suitable for people with diabetes, or are they something to stay away from?
Adults with elevated blood glucose levels and insulin resistance are at-risk for cardiometabolic disease. For disease prevention and management, physical activity and dietary modifications are recommended. Overweight and obesity weight status combined with insulin resistance will inevitably increase the body’s demand for insulin and production of pancreatic beta cells.
Studies have shown that eating a serving (~1.5oz) of pecans a day can improve serum insulin, insulin resistance, and beta cell function in at-risk adults. The introduction of pecans into the diet can also improve blood lipid levels, reducing that pesky LDL cholesterol (or as you might often hear it, the “bad” cholesterol) and promoting healthier arteries.
How Can PecansHelp Diabetics?
Since nuts are low on the glycemic index, pecans can slow the body’s absorption of carbohydrates down, which ultimately leads to lower blood glucose (sugar) levels; just ensure you’re using unsalted, dry-roasted pecans and not candied pecans that can be high in sugar and added fat. Added bonus, pecans have heart-healthy qualities that can impact your overall health status for the better!
Being cholesterol- and sodium-free, rich in vitamins and minerals, a great source of fiber, and full of phytochemicals that are high in antioxidant properties, these powerhouse nuts are a great option as a snack, salad garnish, or recipe booster to enhance flavor. They help to add texture, and help keep blood sugar levels in check. And remember that although these nuts are high in nutritional value, they are also a calorie-dense food, so eat in moderation and enjoy the delicious, nutritious benefits!
A one-ounce serving of pecans (about 19 pecan halves) contains about 3g of fiber, which can help slow sugar absorption into your bloodstream. This can help prevent blood sugar spikes and crashes, which are common in people with diabetes.
Avoid nuts that are coated in salt — Dobbins notes that sodium is bad for your blood pressure — and sugar. More bad news if you love the sweet-and-savory combo: Chocolate-covered peanuts and honey-roasted cashews are high in carbs and not the best choice when you have diabetes, Dobbins says.
As you can see, walnuts and pecans are both winners in terms of nutritional value. While pecans have fewer calories and more fiber, walnuts offer a higher degree of protein. Whichever you choose, you'll enjoy heart-healthy nutrition with anti-inflammatory, antioxidant, and healthy cholesterol properties.
Like many other nuts, pecans contain a high percentage of fat and can lead to diarrhea if too many are eaten in a short amount of time. Over-consumption may also lead to digestive issues like gas and bloating. Recommendation: One ounce (15-19) pecan halves per day.
A person with diabetes should include a variety of fresh, whole foods in their diet, such as nutrient-dense fruits and vegetables. Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized eating plan.
Almonds help diabetics manage their glucose levels. They lower oxidative stress, which is a major cause of diabetes and heart disease. Almonds are high in fibre, vitamin E, magnesium, and vitamin 12. Consuming walnuts makes you feel full and reduces your desire for other foods.
Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.
The anti-inflammatory properties of pecans reduced low-grade inflammation that leads to chronic inflammation and the development of a range of prevalent diseases. This also shows pecans maintain body weight and prevent diabetes despite consuming a high fat diet.
Comparing a 1-ounce serving of pecans with 1-ounce of almonds, pecans have at least 30 more calories. When it comes to protein, almonds have nearly double that of pecans. Almonds have 6 grams of protein per ounce compared to 2.6 grams of protein per ounce of pecans.
Pecans are also uniquely high in good fats and other heart healthy nutrients which is why this special nut is certified by the American Heart Association's® Heart-Check Program.
Conducted by researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, this study found that incorporating pecans into a typical American diet significantly improved insulin sensitivity and had a significant effect on markers of cardiometabolic disease in otherwise healthy ...
And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.
“Eating a handful of pecans each day can help satisfy cravings for unhealthy snacks and provide a nutritious boost to any meal. Furthermore, pecans can also be included as part of a healthy diet when combined with other nutrient-rich foods in moderation.”
As a diverse type of food, nuts can be easy to incorporate into a healthful diet. They can provide a good source of protein and beneficial fats for people with diabetes. To avoid excess calorie intake, consider a serving size to be a small handful or one-fourth of a cup.
Creating a balance of calories and consuming almonds will definitely give positive results to a diabetic patient. It is normally recommended to consume 6-8 almonds a day but for a diabetic patient, the quantity should be more. Controlling the overall calorie count is very crucial.
Introduction: My name is Saturnina Altenwerth DVM, I am a witty, perfect, combative, beautiful, determined, fancy, determined person who loves writing and wants to share my knowledge and understanding with you.
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