Aww nuts!
So delicious, so crunchy, so filling, and so nutritious!
There's actually a wide world of unique nuts, and certain varieties offer some amazing health
benefits.
But did you know that certain types of nuts can be toxic to pets and people?
Plus, is it true that they are filled with a huge amount of fat?
What's the REAL truth behind nuts?
Well, we'll take a close look into these timeless natural food classics.
What are the 5 very best nuts for managing erratic glucose levels?
And which 3 warning signs should you watch for, when it comes to nuts, in order to avoid
those dreaded blood sugar spikes?
Stay tuned, we're about to crack open the secrets of nuts!
But first, we d love you to like this new video and subscribe to our channel.
Plus, keep watching to see how you can get 2 free gifts!
OK then let's get cracking!
Welcome to The Top 5 NUTS for Diabetics...
And 3 Ways to Avoid Blood Sugar Spikes
We all love crunchy, flavorful, filling nuts.
But did you know that some of the best-loved nuts aren't actually nuts?
Some are actually fleshy fruits called drupes, which house edible seeds inside central stones.
Walnuts, pecans, cashews, and almonds all fall into this category.
And the world's favorite nut is actually a legume.
This, of course, is the ever-popular peanut.
No matter how you classify them, most nut varieties can be an excellent snack choice
if you have diabetes.
Some may even help prevent type 2 diabetes.
And they're all chock full of beneficial nutrients.
Edible nuts are also great sources of fiber and protein, and most have a glycemic index
between 0 and 20.
That means they re low GI, and shouldn't cause a significant rise in blood sugar levels.
Another main benefits of nuts is their excellent monounsaturated fatty acid content.
That means they can help reduce high cholesterol levels and decrease your risk of heart disease.
But before we reveal the 5 very best heart-healthy, diabetes-fighting nuts, it's important to
understand a few hidden dangers behind these natural treats.
Let's check out 3 WAYS TO AVOID BLOOD SUGAR SPIKES...
WITH NUTS #1.
Avoid Processed Nuts Sure, it's easy to find a wide variety of
delicious nuts at your local shop.
But before grabbing a bag off the supermarket shelf, be mindful to make sure they aren't
heavily salted, honey-roasted, or sugar-coated.
Eating foods with excess sodium could lead to high blood pressure.
And those chocolate-covered or honey-roasted nuts will be packed with extra carb content
and simple sugars.
That's why heavily processed nuts have the potential to send your glucose levels through
the roof.
But what about dry roasted nuts?
While this style is certainly a healthier alternative to the coated varieties, various
nutrients in nuts are sensitive to heat.
Therefore, the roasting process will deplete some of the nut's nutritional value.
So, for the best value, both for your wallet and your nutrition, it's best to go for the
most unprocessed, raw option available.
But, hold on, can't raw nuts mess with your digestion?
It's true.
Certain compounds within nuts, called phytates and tannins, can make them difficult for your
body to digest, and they may cause feelings of discomfort in the process.
However, there is a solution to this problem.
If you find yourself struggling with digestive issues after eating raw nuts, here's a quick
and effective secret hack for your next nut snack:
Try soaking them in warm water with a small amount of unrefined salt for 2 to 8 hours
before eating them.
Soaked nuts become much softer, so while you'll lose out on that satisfying crunch, it can
help you avoid an upset stomach, and it will make it easier for your body to absorb those
valuable nutrients.
#2.
Understand The Truth of Peanuts Peanuts are the world's favorite nut snack.
They're crunchy, satiating, and cheap to buy.
Studies show that moderate peanut consumption may even help you lose weight and aid with
blood sugar control.
But for all their nutritional benefits, peanuts can still pose a risk, especially if you're
diabetic.
Why?
Peanuts contain the most omega-6 fatty acid content of all nuts.
Omega-6 is an essential fatty acid... in moderate amounts.
But too much omega-6 can increase inflammation.
And inflammation can lead to weight gain, which can increase diabetes symptoms.
Plus, be aware that many store-bought peanut varieties are high in salt and sugar content.
This is true of many brands of peanut butter as well.
Plus, some people suffer severe allergic reactions when eating peanuts.
While it's been reported that just about 1% of the general population is allergic to peanuts
or other nuts, that still adds up to about 3 million Americans who should avoid these
popular treats.
#3.
Don't Over-Eat Nuts Scientists have long pushed the many health
benefits of regular nut consumption.
Despite the advantages of eating nuts, you can still have too much of a good thing.
It can be surprisingly easy to mindlessly make your way through an entire bag of nuts.
But because they're a high-fat, calorie-dense food, nuts will most definitely contribute
to weight gain if you overdo your portions.
In fact, just 1 cup of cashews supplies a whopping 719 calories, 39 grams of total carbohydrate,
and 57 grams of total fat.
So... ration your portions.
The general guide is to eat no more than 30 grams a day, 4 or 5 days a week.
Now you know what to be wary of when eating nuts.
But before we begin the countdown of the 5 best nut choices for diabetics, let's get
you your 2 free gifts!
Discover the very best ingredients to include in your next diabetes-fighting dinner, with
our new e-book, Superfoods For Diabetics.
And learn the truth about your health by watching exclusive interviews with leading medical
and nutritional experts, in Episode 1 of That Diabetes Documentary.
Both of these amazing gifts are free and waiting for you right now.
Simply click the link in the description below to get both!
And now, it's finally time for the countdown.
These are...
THE TOP 5 NUTS FOR DIABETICS
#5.
Macadamia Nuts Did you know that macadamia nuts have the
hardest shells of all tree nuts?
They take an insane 300 pounds of pressure per square inch to break!
That's the main reason why macadamia nuts are listed as the most expensive nut in the
world.
But once opened, macadamias are excellent for your diabetic diet, and here's why...
They're low carb, low sugar, and have a moderate fiber content.
All told, macadamia nuts, eaten in moderation, can have a positive effect on your blood sugar
levels.
A one ounce serving, or about 12 macadamia nuts, supplies just over 200 calories, 4 grams
of carbohydrate, 3 grams of fiber, 2 grams of protein, and 23 grams of fat.
But those are mostly healthy monounsaturated fats, which benefit your heart by lowering
harmful LDL cholesterol levels.
An ounce of these nuts also carries nearly 60% of your daily requirement for manganese,
a mineral which aids in brain, bone and nerve health.
Studies also show that manganese plays a role in blood sugar regulation, and it can help
reduce inflammation.
Plus, macadamia nuts contain some of the highest amounts of antioxidants of any tree nut.
Specifically, they supply TOCOTRIENOLS, a type of vitamin E which has been shown to
reduce cholesterol levels.
However, if you're a dog owner, you should be careful to keep these nuts out of the reach
of your precious pooch.
The ultra-nutritious macadamia nut is actually toxic to canines.
#4.
Walnuts If you were to travel all the way back to
7000 B.C., guess what you'd find?
Humans... eating walnuts!
That makes these nuts the oldest known tree food.
But take that time machine back to modern times, because a 2018 study found that regularly
eating walnuts can lower your risk of developing type 2 diabetes!
So what's their secret?
Crunchy, creamy walnuts are an excellent source of ALPHA LINOLENIC ACID.
In fact, a one ounce serving of walnuts supplies well over 100% of your daily recommended intake
for ALA.
ALA is a plant-based Omega-3 fatty acid, and can help you lose body fat through its appetite-suppressing
properties.
Plus, ALA has been shown to aid with blood sugar control.
Research shows that it has the ability to increase insulin sensitivity, reduce inflammation,
and decrease oxidative stress all very important when it comes to diabetes management.
An ounce, or about 14 walnut halves, supplies a modest 185 calories, 18.5 grams of fat,
4.3 grams of protein, 3.9 grams of carbs, and 1.9 grams of dietary fiber.
That makes for a great carb-to-fiber ratio, and the fiber within walnuts can help your
body slow the absorption of glucose into your bloodstream.
#3.
Cashews Technically, true raw cashews are toxic.
But don't worry, the chances of eating contaminated cashews is close to zero, as farmers remove
their toxic outer shells before they reaches the store shelves.
A 1 ounce serving of cashews, about 18 nuts, provides 9 grams of carbs, 1 gram of fiber,
12 grams of healthy fat and 5 grams of protein.
And it comes out at a respectable 157 calories, so you can healthfully snack on a few cashews
without much worry.
And cashews are a great source of nutrients, including...
Vitamin K, which helps your body's blood clotting process...
Vitamin B1, a.k.a. Thiamin, which aids glucose metabolism...
And Vitamin B6, which helps to produce red blood cells and boost brain functions.
A serving of cashews brings plenty of essential minerals to your diet as well, including...
...magnesium, phosphorus, manganese, and 1 serving of cashews supplies about 67% of your
daily requirement for copper.
A 2018 study found that type 2 diabetic participants who ate a cashew-enriched diet improved their
HDL cholesterol levels and lowered their systolic blood pressure, compared to participants who
ate no cashews.
Plus, researchers reported no negative effects on weight or blood glucose levels.
So cashews can be one of the most flavor-rich, nutrient-dense nuts which won't spike your
blood sugar.
#2.
Pistachios Yes, these nuts can be a bit pricey, due to
the fact that they only grow in certain climates, peak production only occurs every other year,
and they tend to be a labor-intensive crop.
But if you stick to 30 gram servings, or about 50 of these tiny nuts, you'll reap some amazing
health benefits without breaking the bank.
An ounce of pistachios supplies just about 160 calories, with 8 grams of carbs but 3
grams of fiber.
That's an excellent carb-to-fiber ratio, and coupled with their 6 grams of protein, pistachios
can help keep you fuller for longer.
Pistachios do contain a significant amount of fat - about 13 grams per serving.
But most of the fat content is in the form of healthy unsaturated fat, which will aid
heart health.
In fact, a recent study found that diabetic participants who ate a pistachio-enriched
diet improved their HDL cholesterol levels and lowered their triglyceride levels.
Meanwhile, an analysis published in the Review of Diabetic Studies found that regularly eating
pistachios improved blood sugar levels in diabetics.
Other research has revealed that regular pistachio consumption may improve blood pressure, reduce
obesity, and lessen inflammation.
Plus, pistachios bring beneficial antioxidants, vitamin B6, and potassium to your plate.
So, that slightly higher cost of pistachios can definitely be worth it in the long run.
Now, here comes our #1 Nut For Diabetics...
#1.
Almonds Lately, everyone really seems to love almonds!
In fact, demand for this nut is now greater than all other nuts, including peanuts.
Raw almonds are a nutritious powerhouse, offering a plethora of health benefits.
They are one of the lowest glycemic index nuts available, and pound-for-pound, a single
almond packs in the most protein of any tree nut.
A one ounce serving of almonds, or about 24 nuts, delivers 6 grams of protein, 14 grams
of healthy fat, and just 164 calories.
And, with 6 grams of carbs but 3.5 grams of fiber, almonds are just about the lowest carbohydrate
and best carb-to-fiber ratio nut on the market.
A 2011 study found that type 2 diabetic participants who ate almonds regularly for 12 weeks lowered
their fasting glucose and insulin levels.
And a separate study found that eating almonds can improve insulin sensitivity while decreasing
cardiovascular risk factors.
Plus, almonds are a great source of antioxidants, and have been shown to reduce oxidative stress.
They're also loaded with beneficial diabetes-fighting nutrients, including copper, vitamin B2, manganese,
and magnesium.
A serving of almonds also supplies about 37% of your daily requirement for vitamin E, which
can be especially beneficial for diabetics, as it's been shown to aid eye health, reduce
the risk of coronary heart disease, improve immune function, and prevent inflammation.
So, yes, the nutritious and delicious almond may in fact be the best diabetes-fighting
nut on the planet!
But which ever nut is your favorite, you really can't go wrong.
Just remember to limit your portion size, and go for unsalted, unsweetened varieties
whenever possible.
Adding a one ounce serving of raw nuts to your daily diet, a few days per week, can
improve your heart health, lower your risk of cancer, lessen inflammation, and aid your
glucose control.
Are you already eating healthy nuts to help avoid blood sugar spikes?
We'd love to hear about your experience consuming these nutritional superfoods, so let us know
your thoughts in the comment section below.
Don't forget to claim your 2 free gifts by clicking the link in the description below.
Oh, and remember to like this vid and subscribe to our channel.
We're Diabetes Smarts, and it's our mission to bring you the best tips, tricks, and updates
to help you fight back against obesity and diabetes.
Thanks for watching, we hope you're having a happy and healthy day.