Are almonds good for diabetes?

Diabetes is a chronic metabolic disease that occurs when blood glucose, also called blood sugar, is too high. Utilisation of glucose, which is the main energy source of the body, is regulated by a hormone “insulin” secreted by pancreas. When insulin production by pancreas is adversely affected (Type 1 diabetes) or body cells fail to respond to insulin for glucose utilisation (Type 2 diabetes), glucose then stays in the blood.  This state is called Hyperglycaemia (raised blood glucose) and is the main symptom that characterises diabetes.  Untreated diabetes over a long period of time leads to serious damage to eyes, kidneys, nerves, and heart. In case of both the types of diabetes, medicines and insulin injections are available as means to control blood sugar levels. Yet, one of the most important ways to treat diabetes is to keep a healthy lifestyle. Lifestyle changes such as eating a healthy diet, keeping a healthy body weight, staying physically active, and avoiding consumption of alcohol or nicotine have been recommended by WHO. Among these, dietary interventions have played a crucial role in the management of diabetes since ancient times. 

Role of diet in the management of diabetes 

A healthy, balanced diet is crucial for managing diabetes effectively, focusing on the "ABC" concept: A1C (blood sugar), blood pressure, and cholesterol. A good diet consists of the right balance of all nutrients i.e. carbohydrates, proteins, fats, micronutrients, fibres. Recently, focus has shifted from the quantity of dietary fats and carbohydrates to their quality. Carbohydrates with low glycaemic index and high fibre content are recommended. Fats with more of polyunsaturated and monounsaturated nature are beneficial as opposed to trans and saturated fats. Diets rich in whole grains, fruits, vegetables, legumes, and especially nuts have been demonstrated to reduce diabetes risk and improve glycaemic control and blood lipids in patients with diabetes.

Nutritional profile of almonds

The almond is a tree nut native to the Mediterranean region and the United States of America is currently the highest producer. The edible part of the almond is actually a seed from a drupe, a fruit in which the outer shell and hull layers are typically not eaten. After extracting the almond seed, the shells and hulls are often used for livestock feed and bedding. Almonds are the world's most popular nut owing to the richness of its nutrients and health benefits. One serving of almonds equals one ounce, about 23 almonds or ¼ cup or 28-gram (g), contains:

• Calories: 164 

• Fiber: 3.5 g

• Carbohydrates: 6 g (Including fibre) 

• Protein: 6 g

• Fat: 14 g (80% monounsaturated, 15% polyunsaturated, and 5% saturated) 

• Vitamin E: 48% of the daily value (DV)

• Manganese: 27% of the DV

• Magnesium: 18% of the DV

• A decent amount of copper, vitamin B2 (riboflavin), and phosphorus

Apart from these, it is also a good source of phytonutrients, specifically flavonoids, plant sterols, phenolic acids. Overall, this calorie and nutrient rich nut has been associated with several health benefits. Ample of clinical evidence shows how it helps regulate blood sugar, cholesterol and uric acid levels; controls body weight, helps in metabolic syndromes and its prebiotic potential of almonds helping the gut harbour good bacteria. Among all these benefits its role in blood sugar control has gained attention among the researchers and public. 

Benefits of almonds for people with diabetes

While the age-old association of almonds is made with active brain and sharp memory, addition of almonds to a meal has shown promising results in the management of diabetes. The benefits in relation to diabetes are multifaceted and attributed to the nutritional quality of almonds. 

• Regular almond consumption significantly improves the sugar level control. This could be due to the fact that fat, protein and fibre content of almonds reduces glycaemic index of the meal.

• Another boon of almonds is their remarkably high amount of magnesium. It is estimated that at least a quarter of people with type 2 diabetes have a deficiency in magnesium. Adequate magnesium intake has been associated with a reduced risk of type 2 diabetes and improved blood sugar management in people with diabetes. 

• Almonds reduce oxidative stress-induced protein damage and inflammation which commonly occurs as a consequence of the prolonged hyperglycaemia (elevated blood sugar levels). This benefit is attributed to the high content of antioxidant compounds, mainly polyphenols. 

• Almonds have contributed to the increased sensitivity to insulin again due to fibre content. Additionally, magnesium may also be linked to reductions in insulin resistance among people with and without diabetes. 

• Significant reduction in levels of glycosylated haemoglobin (HbA1c) among populations with regular intake of almonds is clinically shown. 

• Almonds are high in protein and fibre. Both protein and fibre are known to increase feelings of fullness. This can help reduce overeating and thus aid in weight and diabetes management. 

• The rich content of unsaturated (both poly and monounsaturated) fat in almonds favours an improved lipid profile, especially when almonds are consumed in place of other foods high in saturated fat and refined carbohydrate. This forms an integral part of diabetes management as it keeps cholesterol (bad) levels in check. 

How to incorporate Almonds into a diabetic diet?

Planning a diabetic diet can be tricky and challenging. However, considering the popularity of almonds it is pretty easy and convenient to make them part of a daily diet. 

• Almonds as nuts: Almonds are available in many forms such as raw, blanched, dry-roasted, and oil-roasted. Raw almonds are nutritionally comparable to dry-roasted. A wide variety of interesting and tempting preparations of almonds like honey-roasted, BBQ, chili, and salted are also available. 

• Almond Milk- It is made by finely grinding almonds with water, and straining to separate the almond pulp from milk. This is a non- dairy plant milk devoid of cholesterol and milk sugar-lactose. This can be an extremely good choice for diabetic people who want to manage their cholesterol levels or are lactose-intolerant. 

• Almond Butter- Almond butter can serve as an alternative for those with a peanut allergy. 

• Almond Flour or Almond Meal- It is prepared from finely ground almonds and is gluten-free and low in carbohydrate. It is more nutrient-dense than wheat flour. 

• Eat chopped or slivered almonds- The easiest way to have almonds daily is to add them as a topping to hot and cold cereals, salads or simply eat after soaking. 

Potential risks of eating almonds 

Almonds, having numerous health benefits, have become an integral part of the daily diet of people all over the globe. Despite safety, almonds need to be consumed with caution on a few aspects. 

• Almonds are high in phytic acid. Phytic acid is able to bind to certain minerals such as iron, zinc, calcium and slightly reduces their absorption by the body.  Usually soaking almonds for 4-5 h before eating helps reduce phytic acid effect and makes them easy to digest enhancing micronutrient bioavailability. 

• Almonds are nutrient rich and high in calories. Hence it is advisable to consume them in place of other foods rich in fat (mostly harmful fat) or carbohydrates. Otherwise, regular almond consumption in sumptuous amounts may lead to undesired weight gain. This may affect sugar and insulin regulation. 

Conclusion

In conclusion, almonds are a nutrient-packed food that can play a significant role in managing diabetes. Their unique combination of fibre, healthy fats, protein, magnesium, and antioxidants supports better blood sugar control, reduces inflammation, and improves insulin sensitivity. Incorporating almonds into a diabetic diet can also promote heart health, aid in weight management, and enhance overall well-being. However, moderation is key to avoid excessive calorie intake, and soaking almonds can help maximise their nutrient absorption. With their versatility, almonds are a convenient and delicious addition to a balanced diabetic diet.

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