- by Dr Sheetal Chhabria
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- Feb 09 2017
Did you know how good Nuts and seeds are for Diabetes?
People with diabetes can have nuts and there are many good reasons why they should eat nuts regularly.
An increased risk of heart disease is there in People with Type 2 diabetes and is also likely to be overweight as compared to those without diabetes. Daily consumption of nuts can help reduce the risk of developing heart disease while it also helps to control blood glucose, blood cholesterol and blood pressure.
Nuts are generally a low carbohydrate snack and the nuts that contain carbohydrates like cashews and chestnuts, contain low glycemic index carbs. A handful of nuts can make a perfect afternoon tea snack. Adding nuts to meals with carbs will help lower the rise in blood glucose after a meal.
You can choose Barley instead of white rice as it can reduce the rise in blood sugar level after a meal by almost 70% and you can keep your blood sugar lower and steadier for hours. This happens because the soluble fiber and other compounds in it dramatically slow the digestion and absorption of the carbohydrate. You can’tcompare it with brown rice too. Add barley to soup and serve it as a side dish.
Flaxseeds, the shiny brown seeds, hit the diabetes trifecta. They’re rich in protein, fiber,and good fats like you get in fish. Flaxseeds are also a source of magnesium, amineral that is a key to blood-sugar control because it helps cells useinsulin. Ground flaxseed get spoiled quickly, so you can buy whole seeds inbulk, you can keep it in the fridge, and grind as needed. Sprinkle on cereal, yogurt,or ice cream or blend into burgers, pancakes, breads etc.
Because they are high in fiber and protein content, nuts are ‘slow burning’ foods and are friendly to blood sugar. And even though they contain lot of fat, it is that healthful mono-unsaturated kind again. Roasting really brings out the flavor of nuts and makes them a great addition to your dish.
Seeds of all types like pumpkin, sunflower, sesame are filled with good fats, protein, and fiber that work together to keep blood sugar low and save you from any heart disease. Seeds are also a natural source of cholesterol-lowering sterols, the same compounds added to some cholesterol-lowering margarine. In case of snack emergencies, fill an empty altoids mint tin with your favorite unsalted seeds and stash it in your purse or pocket.
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