Written By: Bhavyajyoti Chilukoti | Updated : February 8, 2015 5:33 PM IST
The moment anyone gets diagnosed with diabetes, the first and foremost step involves knowing about what foods they should eat and what they shouldn't. While foods that are rich in sugar and fats are a strict no-no, some fruits and nuts are known to be beneficial for diabetics especially nuts. Found to contain healthy fats and plant proteins that play a key role in prevention of a wide range of health complications in diabetics, nuts are great for a diabetic's health.
Dry fruits like almonds (badam), cashew nuts (kaju), walnuts and pistas are low in glycemic index (GI) value and therefore, help in maintaining your blood sugar levels within normal range. Many studies have also proved that intake of dry fruits on a regular basis lowers your risk of diabetes and cardiovascular diseases. [1, 2] This is because nuts are loaded with many nutrients namely monounsaturated fatty acids (MUFA), poly unsaturated fatty acids (PUFA), high dietary fibre, phytonutrients, vitamins and minerals.
Eating dry fruits not only makes you feel satiated for long hours but also lowers your total calorie intake. Type2 diabetics showed an improvement in their glycemic control and serum lipid profile on daily consumption of two ounces of dry fruits (as a replacement of carbohydrates). [3] Dry fruits not only result in positive health effects on people suffering from diabetes but also prevent various health complications in diabetics.
Tip: You can eat mixed dry fruits to attain maximum health benefits. Avoid consuming salted nuts and dry fruits like raisins (kishmish) and dates (khajur).
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