Almonds, the best allies against diabetes and bad cholesterol

Almonds fight diabetes, a completely natural remedy.

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Almonds, the perfect snack for those suffering from diabetes or for those with high cholesterol. There are several studies that confirm this.

Source of vitamins and mineral salts, vegetable proteins, fibers and calcium: almonds, like almost all dried fruit, are a very useful food for our body. They provide good energy, help the well-being of the intestine and, being rich in magnesium, they also help the nervous system in case of stress or fatigue. But are they beneficial for people with diabetes?

Yes: almonds, while healthy for most people, are especially good for people with diabetes, having the ability to reduce the increase in glucose (blood sugar) and insulin levels after meals.

In a 2011 study, researchers found that consuming 56 grams of almonds per day was associated with lower insulin levels fasting and fasting glucose. The key to this study is that the participants reduced their calorie intake enough to accommodate the addition of almonds so they didn't consume excess calories.

A 2010 research also found that eating almonds can help increase insulin sensitivity in people with prediabetes.

Almonds, a precious source of magnesium

The high magnesium content of almonds also makes a difference. Some experimental studies have suggested that dietary magnesium intake may reduce the risk of developing type 2 diabetes, and in a further 2012 study, researchers found that long-term high blood sugar levels can cause a loss of blood sugar. magnesium through urine.

For this reason, people with diabetes may be at increased risk for magnesium deficiency. The current recommended daily allowance for magnesium is 310-420 mg: 56 grams of almonds provide nearly half of this amount. Magnesium itself can help reduce blood pressure levels.

Almonds save the heart and reduce bad cholesterol

Almonds can also reduce the risk of heart disease, which is crucial for people with diabetes. According to the World Heart Federation, people with diabetes have a higher risk of heart disease.

Almonds are high in monounsaturated fat, which is the same type of fat associated with extra virgin olive oil for its heart health benefits.

As for cholesterol, high levels of LDL lipoproteins in the blood, the so-called "bad" cholesterol, are a known risk factor for heart disease. Studies have shown that almonds actually lower LDL: A 16-week analysis of 65 people with prediabetes found that a diet that provides 20% calories from almonds lowered LDL cholesterol levels by an average of 12,4. 28 mg / dl (XNUMX).

Another study found that eating 42 grams of almonds per day lowered LDL cholesterol by 5,3 mg / dL while maintaining "good" HDL cholesterol.

Do not forget that the skin is very precious in almonds, particularly rich in polyphenolic antioxidants. For the rest, here you will find all the benefits of almonds and above all the quantity to be consumed every day.

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