According to a new study, taking a walnut daily is essential for being healthy. Omega-3 fatty acids and fibers are found in abundance in the nut.
A new study report has found that consumption of walnuts reduces the risk of heart disease, stroke and diabetes. It is reported in the study that nutritious intake increases the amount of good cholesterol in the body, thereby reducing the risk of type-2 diabetes, heart disease and stroke in people with metabolic syndrome.
This study has been published in the journal Nutrition Research and Practice Journal.
For researchers, researchers divided the 119 male and female men into metabolic syndrome into 2 groups. In this, a group was asked to take 45 grams of nut per day for 16 weeks. Whereas, the second group consumed white bread.
Both groups were asked to rest for 6 weeks at the end of 16 weeks. After this, the two groups were given walnuts and white bread again for 16 weeks. During the trial, lipid profile, HB1 AC level, leptin, apolipoprotein B along with the level of adiponectin were measured four times with anthropometric and bioipidence data.
The 5 severe diseases of metabolic syndrome such as blood sugar, blad pressure, cholesterol levels, triglyceride and stomach fat were also measured. The results showed that with the consumption of walnuts, the health of people suffering from metabolic syndrome significantly improved.
Walnuts, almonds, pistachios…. and many more dry fruits are an important part of a healthy food diet. Recent studies have proved the benefits of walnut for diabetes, especially type 2 diabetes mellitus.
The healthy fat in nuts protects people with type 2 diabetes by depleting the stores of bad cholesterol in the body and increasing good cholesterol.
Walnuts for diabetes is a preferred regimen because they show a significant reduction in cardiovascular risks associated with diabetes when at least 5 nuts are consumed in a week.
Why is walnut good for diabetes?
There have been several studies to find out the relationship between walnuts and diabetes.
Walnuts have monounsaturated fatty acids, fibre, and protein. These are low in carbohydrates.
Walnuts for diabetes patients are the most beneficial food items because regular nuts intake gives a feeling of fullness without showing significant disturbance in blood sugar levels.
Also, the benefits of walnut for diabetes patients are not just limited to maintaining blood glucose levels but they also play a major role in regulating blood cholesterol levels in the body. Walnuts improve good cholesterol and deplete bad cholesterol.
Apart from this, walnuts are a storehouse of fibres, which ensures that there is no sudden gush of glucose into the bloodstream, hence walnut for diabetes is definitely a great choice!
Moreover, walnut is most beneficial due to their high-calorie profile and no or least effect on body mass.
In 2018 research on people was conducted to find the relation between walnuts and diabetes, it was found that walnut for diabetes benefits people by minimizing diabetic complications.
So, in concluding our question i.e.- are walnut good for diabetes?
Definitely, they are!
There are immense walnut health benefits for diabetes patients, and these nuts can do wonders in managing diabetes if consumed in the right amount as part of a diet chart for diabetes patient.
Ways to include walnuts in the diet:
As we know that there are immense benefits of walnut, let us now see ways in which we can add these versatile nuts to our diet.
- Nuts can be used in salads, smoothies or as toppings in cereals
- These can be mixed with other diabetic-friendly foods.
- Finally grounded with sauces
- Used as a coating in fishes
- Stir-fried with a pinch of masala mix.
- Can be used as oil
- Sprinkled in leafy vegetables
Walnut for diabetic patients creates magic when consumed regularly and in the right amount.
Amount of walnut good for diabetes
There are numerous benefits of walnut, they are high in calories with no effect on body mass, but overconsumption of walnut for diabetes patients poses the risk of weight gain.
Walnuts are beneficial but always know the right nuts to select!
Always keep in mind nuts coated with salts must be avoided, an increase in salt intake causes a threat to hypertension in diabetic patients.
Is soaked walnut in diabetes good?
As per the experts, soaked walnuts benefit in the management of type 2 diabetes mellitus. Walnut’s health benefits for diabetes by maintaining blood cholesterol levels and improving glycaemic index profile.
Soaked walnuts are considered to be healthy midday snacks for diabetic patients. Experts acknowledge that walnuts contain enzymes that make them difficult to digest raw, hence walnut for diabetes treatment must be soaked before consumption which makes them easy to digest.
Moreover, soaked walnuts do not lose their nutritional benefits, hence consumption of soaked almonds is promoted.
Can walnut for diabetes patients also benefit heart health?
It cannot be understated how nutritionally powerful walnuts are, and their contribution to health benefits.
Consuming walnuts provide several preventive measures for health benefits, since nuts are high in vitamins and minerals, they aid the management of several chronic conditions.
Also, walnut oil extracted from walnut is highly saturated fat, recent studies show that walnut for diabetes helps to lower blood glucose levels in people with type 2 diabetes.
People who are suffering from type 2 diabetes and want to improve their heart health, such people should include these nuts in their diet.
The benefits of walnut are not only limited to controlling blood glucose levels but they also extend their usefulness in maintaining heart health.
Consumption of walnut for diabetes patients also dampens inflammation and improves blood vessel health.
Various researchers have concluded that people who consume walnut for diabetes treatment also have a lowered risk of heart disease and strokes.
Also, read- 10 Juices for diabetic patients
Other benefits of walnut
Apart from the benefits of walnut for diabetes, there are several other health benefits of these superfoods.
- Walnuts are rich in healthy fat hence they help to reduce cholesterol
- It is good for hair and skin
- Walnuts help to reduce inflammation
- It is also beneficial in cancer by improving the immunity of a person.
- It is rich in antioxidant activity which comes due to the presence of vitamin E.
- Walnuts are a super plant source of omega-3 fat called alpha-linolenic acid, which is an essential fat that must be included in the diet.
- Consuming a significant amount of walnut contributes by improving inflammation and gut diseases.
- We all have noticed walnuts look like tiny brains, interestingly several researchers concluded that wide nutrients present in walnut help to reduce oxidative damage and inflammation in the brain.
- Walnuts are believed to support male reproductive health by improving sperm count and male fertility. They also protect sperm by overcoming oxidative damage in the outer membrane.
There are some medications which can control your diabetic condition effectively, after consulting with your doctors.
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