What happens to your body if you eat nuts with high blood sugar?

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Carlos Laforet Coll
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There is no need to demonize fruit if you have diabetes - just choose the right one for your condition

Those suffering from diabetes tend to avoid the consumption of fruit (fresh and dried), fearing a rise in the glycemic peak. In fact, there is no need to demonize fruit - just choose the one that suits your condition

Fruit and high blood sugar

If you have high blood sugar, excessive fruit consumption is often not recommended. Fruit, in fact, contains high levels of rapidly absorbed sugars that quickly end up in the blood and which contribute to raising blood sugar levels. For example, fruits such as persimmons, figs, bananas, grapes, are generally not recommended for people suffering from diabetes, as well as industrial fruit juices, which often contain added sugars.

Not all fruit is to be demonized for diabetes sufferers, however. Green light therefore, albeit in moderation, to apples, pears, medlars, strawberries, apricots, oranges, peaches and raspberries - fruits with a lower sugar content and, at the same time, with a greater intake of fiber (which contribute to slowing down the action of metabolism and, consequently, the intake of sugars).

What about dried fruit?

Surprisingly, dried fruit not only does not increase the level of glucose in the blood, but it actually helps to control it. For example, almonds help to regulate and reduce blood sugar levels after main meals, and to prevent the onset of diabetes: a study has shown that consuming 60 grams of almonds every day lowers glucose and insulin levels in type 2 diabetes patients; another study, however, found that the consumption of almonds contributes to increasing insulin sensitivity in patients with pre-diabetes.

(Read also: Nuts and seeds: maybe you don't, but you need to soak them before you eat them)

This is because the glycemic index of almonds is zero, since the small amount of carbohydrates contained in almonds is made up almost exclusively of fiber. In general, almost all dried fruit is characterized by a low glycemic index (between 0 and 20) - only cashews have a slightly higher glycemic index (22). In addition, almonds are an important source of magnesium (they contain more magnesium than other nuts), as well as fiber and protein - a real powerhouse of health!

So, for those with diabetes or those who simply don't want to see their blood sugar skyrocket, opt for (unsalted!) Pistachios, hazelnuts or macadamia nuts rather than crackers or other unhealthy, high-sugar snacks. Plus, dried fruit doesn't need to be washed or cutlery to consume, so it's really handy to take with you to the office or school. Here is a table with the nutritional values ​​of the different types of dried and dehydrated fruit:

@ International Journal of Medical Research &
Health Sciences

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Source: Veronesi Foundation / National Library of Medicine

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