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Nutritionist: What does your body benefit from eating 23 almonds?

A specialist explained that including almonds in the daily diet can help control and lower blood sugar levels in diabetic patients. Or in pre-diabetes (pre-diabetes).

An alternative to snacks

In this context, the Puerto Rican newspaper El Nuevo Dea quoted Carmen Ruiz Monroy, a clinical nutritionist for physical activity and sports, as saying that “the nutritional value of almonds is excellent. It can be a great alternative to snacks for people with diabetes.”

And according to what was translated by “Watan”, the specialist, Ruiz Munroy, confirmed that a serving of 23 almonds contains the same protein content as 30 grams of cheese or meat.

She added that almonds provide a powerful chain of nutrients. Equivalent to 6 grams of protein that helps fight hunger, and 4 grams of dietary fiber. As well as 7.3 milligrams of vitamin E, 76 milligrams of magnesium and 210 milligrams of potassium.

good fats

“Almonds contain good fats, such as monounsaturated and polyunsaturated fats,” she said. It is the fat that takes care of the arteries and tissues and provides vitamin E. It is an antioxidant that helps diabetics maintain tissue integrity. That is important to avoid risks.”

In a related context, diabetes is a common disease in the world. It is also increasing on a large scale.

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According to the latest report of 2019 from the International Diabetes Federation, more than 463 million adults worldwide suffer from this chronic disease.

It is estimated that there are at least 13 million people with diabetes in Mexico alone.

glucose monitoring

Ruiz Munroy noted that based on studies funded by the California Almond Industry Council. Eating almonds has been shown to help control sugar levels and lower levels in the blood.

As for cholesterol, the same thing happens. She emphasized that when a person has diabetes, the cardiovascular system is damaged. Unfortunately, 50 percent of diabetics develop high blood pressure problems.

In addition, the specialist reported that eating almonds during meals lowers blood glucose levels after eating, and eating almonds lowers the proportion of hemoglobin.

improve risk factors

In addition, a study published in the Journal of the American College of Nutrition found that including almonds in the diet of a person with diabetes. Or prediabetes may improve some of the risk factors for this disease.

On the other hand, the study analyzed the effects of eating a diet, including almonds, taking into account factors associated with the development of type 2 diabetes and cardiovascular disease in adults with prediabetes.

And after 16 weeks eat a diet with almonds. The group that ate the almond-fortified diet showed a statistically significant improvement. And this at the level of indicators of insulin sensitivity and levels of low-density lipoprotein cholesterol. They are risk factors for heart disease and type 2 diabetes.

smart meal

In this regard, Royers said, “Almonds are a smart snack that anyone can consume. Including people with type 2 diabetes as part of a healthy eating plan also helps to avoid prolonged fasting.”

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Finally, Carmen emphasized, it is important for diabetics to see a nutritionist. To guide them to know the diet to be followed, in addition to determining the amounts on a daily basis.

“It’s about lifestyle changes for people with diabetes, not just medication,” she concluded. It’s also about how they eat, how they consume calories, and we need to prepare for that.”

(Source: El Nuevo Día – translated and edited by Watan)

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