Can a diabetic eat Walnuts?
Yes, a diabetic can eat walnuts daily as a snack or part of a balanced diabetic meal. A diabetic will not experience serious blood sugar spikes due to walnuts. Walnuts are high in antioxidants, dietary fibre, omega-3 fats, polyunsaturated fats, vitamins and minerals. Experts say the best way to eat walnuts is to soak them in water for few hours before eating.
A diabetic can see great health benefits by eating walnuts daily. For example, walnuts can help regulate blood sugar levels, reduce inflammation, improve gut health, regulate cholesterol levels and significantly reduce risk of cardiac complications. In people who are not diabetic, eating walnuts daily can lower the risk of type 2 diabetes in future.
How many walnuts can a diabetic eat daily?
Walnuts are the best nuts a diabetic can eat. Experts say eating about seven walnuts daily can help diabetics and others in terms of health and well-being. It is a great idea to add a handful of walnuts to your diabetic meal daily. This can help reduce the risk of diabetes complications significantly. Walnuts are nutritious so you must eat them. However, walnuts are also high in calories and carbohydrates. So, you must eat walnuts in moderation. Safe bet is to eat about a handful of soaked walnuts daily. Some take this about 7 nuts or 28 gm walnuts per day.
Eating too many walnuts daily generally does not cause weight gain but one must watch the portion size just to avoid any risk. In some cases, eating too many walnuts can cause some digestive problems.
What are the benefits of eating walnuts?
Eating a handful of soaked walnuts can do a lot of good for a diabetic’s health and well-being. Health benefits of eating walnuts ranges from short term to long term. One of the best snacks for diabetics, walnuts can be eaten on their own or as part of a balanced diabetic meal. For example, walnuts can make a perfect snack on their own in between two meals. Topping up your salad with few walnuts can add that great nutritious crunch to your salad. The wider range of benefits from walnuts can be spread across various aspects of your health.
Regulate cholesterol levels
Being the only plant-based source of omega-3 fatty acids walnuts are known to regulate cholesterol levels. Walnuts are also rich in polyunsaturated fats which are the good fats unlike saturated fats which are bad for you. If a diabetic eats walnuts daily, these good fats can help lower LDL (bad) cholesterol. Regulated cholesterol levels help lower risk of cardiac problems or stroke.
Regulate blood sugar levels
Walnuts take longer than many other foods to digest. This is because walnuts are high in dietary fibre. Slow digesting walnuts can only release sugar or glucose into your body slowly. This means your blood sugar levels do not spike after eating walnuts. Your blood sugar levels are actually regulated after eating walnuts.
Promote liver health
Walnuts are high in antioxidants, omega-6 and omega-3 fatty acids. Experts say eating walnuts daily can help promote liver health. In particular, walnuts have the property of controlling fatty liver disease.
Burn belly fat
Dietary fibre and unsaturated fats that are abundant in walnuts can help lose weight. Dietary fibre improves metabolism and promotes bowel movements. As high fibre in walnuts digests slower than other foods, you will feel full for longer after eating walnuts. As a result, you will eat less and lose weight. Unsaturated fats in walnuts are good for heart health and weight loss. So, if you are struggling with weight around your waist, you may try eating a handful of walnuts daily.
Improve skin glow and health
Walnuts have high amounts of vitamin E and antioxidants. Antioxidants in walnuts and the vitamin E help remove dead skin cells and keep your skin clean and skin pores clear. Eating walnuts daily can make your skin glow and look cleaner and fresher, prevents oily skin and clogged pores.