Diabetes control is all about some lifestyle changes and eating healthy. Dry Fruits are superfoods that are quite effective in bringing down spikes in blood sugars. Also, they help in boosting immunity. Here is a list of top 6 dry fruits for diabetics, also for everybody’s essential part of their meals.
Among the huge set of dry fruits, the chief ones that are useful for diabetic patients are those without GI scores. Also, they are found to be heart-friendly. Dry fruits contain rich amounts of monounsaturated and polyunsaturated fatty acids. Such types of dry fruits include:
Walnuts (Akhrot)
Nutty, tasty, crunchy, yet more prominently, packs vital nutrients such as omega 3s, protein, and fiber. Omega 3 fats are useful for supporting an improved heart health along with a reduced risk of heart problems such as strokes.
Walnuts contain a rich amount of alpha-lipoic acid (ALA). And, this makes them a great ally in diabetes control. Also, it helps to lower inflammation. Inflammation is one of the major reasons for type 2 diabetes. Moreover, consumption of walnuts might prove useful for diabetic patients.
Any side effects?
The primary side effects of akhrot lies in their high fiber content. As, high fiber may cause GIT problems or stomach problems. And, that too when people take walnuts in excess. Individuals with weak teeth must also avoid akhrot. As, they are a bit difficult to chew and are slowly digested.
There is scientific evidence showing that tree nut consumption (walnuts, pistachios, macadamias, pecans, cashews, almonds) lowers total cholesterol, LDL cholesterol and triglycerides when hypertriglyceridemia exist.
Almonds (Badam)
Almonds are a great food for boosting nervous functioning. These nuts are found to contain zero cholesterol that aids in reducing the LDL cholesterol along with increasing the HDL cholesterol. This is useful to support a good heart health and lowers the risks of heart disorders. Also, almonds are useful to reduce the blood glucose levels of the body as well.
Additionally, almonds contain good amounts of magnesium. The mineral is helpful in relaxing the nervous system and keeps the blood pressure controlled. Badam is the most advisable dry fruit for diabetics globally.
Any risks of consuming almonds in diabetics?
Once more, having almonds carries no risk that might affect diabetic components. However, if a person plans to consume almonds with an objective of losing weight, then he or she may require being cautious of its calories and fat proportion. Almonds contain rich amounts of calories, in contrast may cause weight gain when consumed in excess.
Dates (Khajoor)
Dates is a dry fruit safe for people with high glucose levels. It is a type of natural sugar that might be a good choice over sugar. Also, dates contain vitamins such as B1, B2, B3, B5, A and C. They are also found to contain minerals like iron and magnesium. Its high fiber content aids in healthy digestion and smoother bowel motions.
Any risks?
Dates might be sugary for consumption, however are healthy forms of sugar. It does not signify that they won’t contain a similar number of calories as normal sugar. Dates are rich in sugar that might cause weight gain on eating an excess. Also, they are rich in carbs that might bring about stomach problems like bloating, diarrhea, etc. It is vital to consult a doctor regarding daily dates consumption if person wants to add them to their diabetic diet.
Pistachios (Pista)
Pista are more salty and crunchier types of dry fruits. Also, they are highly useful in the treatment of diabetes. This dry fruit contains vitamins, minerals, high protein, fiber, monounsaturated fats, and complex carbs. They are useful to lower inflammation as they are rich in phytosterols.
Pista is just a wonderful option for diabetic patients. This is because they contain monounsaturated fats helpful for offering an overall control of:
- High glucose levels
- High blood pressure
- Improving the heart performance.
Pista is a wonderful inclusion in a meal plan so that factors causing diabetes can be controlled.
Any risks?
The basic downside of Pista is the number of sodium ingredients in them. Even if they are useful in blood pressure control and sugar control, an excess eating may elevate the sodium levels. Thus we can say pista is dry fruits for diabetics.
Peanuts
Another crunchy and tasty dry fruits with a low GI (14) and GL (1) are peanuts. They are one of the most extensively chosen snacking alternatives for diabetics. They are useful to reduce the levels of cholesterol and glucose in the blood. Also, peanuts are a great source of protein, fiber assisting in the development of muscles. Also, they help in an improved working of the nervous system together with supporting a healthy digestive system.
Any side effects of having Peanuts daily?
Peanuts contain high amount of fat and calories that may cause weight gain when eaten in excess. If a person is consuming salted peanuts, their high sodium levels may also elevate their blood pressure levels on overeating. Peanuts are devoid of the fat content of omega-3 fats. However, they contain omega-6 which may cause an imbalance of both fatty acids. This brings about an increased inflammation.
Berries
Berries are a powerhouse of antioxidants. It is similar to a superfood for people with high blood sugar level. If diabetes patients desire for sweets, then they may have these delicious berries. Also, people may mix these berries in sugar-free milk or yogurt. They may prepare tasty berries smoothies and can consume these berries as a dessert. Berries are wonderful in flavour and can fulfil the sweet desires with no guilt. Thus we can say berries are good dry fruits for diabetics.
Diabetes is on an unremitting upsurge in India. It becomes essential to control and manage diabetes and its complications right now. The battle against diabetes does not begin with medications or supplements, however it starts with making a choice. Choice of consuming healthy gives a healthy body. And, DRY FRUITS are the most excellent CHOICE to be added in a diabetic diet.
