October 14, 2011

Almonds and diabetes

Walnuts and almonds consumption can help you fighting and preventing diabetes.
Adding these nuts to your diet can result in ameliorations in obesity, hyperlipidemia, hypertension, and hyperglycemia.
MedDiets and nuts-enriched MedDiets seem to be effective in the prevention of diabetes in subjects at high cardiovascular risk, and a preventive effect is demonstrated also in healthy subjects.
Women in a Harvard School of Public Health study who reported eating 5 or more 1 ounce servings of nuts/peanuts per week reduced their risk of Type 2 diabetes by almost 30 percent compared to those who rarely or never ate nuts.

HCP are usually cautious in recommending walnuts and almonds regular consumption due to their high caloric power and high fat content.
That's true. Infact:
100g of Wallnuts provides Kcalories 582- 650
100g of Almonds provides Kcalories 578- 600

But it is not needed to eat 1Kg, nor it is recommended!!!!

PORTION: 1 oz or 28g is equal to 20-22 almonds or 14 half wallnuts or 28 penuts
It's 160-180 KCalories.

CAUTION: Nuts in general are among the 5 most frequent food allergens.
Be sure not to be allergic to nuts befor adding them to your diet.

J Am Coll Nutr. 2010 Jun;29(3):189-97.
Almond consumption and cardiovascular risk factors in adults with prediabetes
Tested: Insulin sensitivity and CV risks
Comparedwith: nut free diet
Conclusions:An ADA diet consisting of 20% of calories as almonds over a 16-week period is effective in improving markers of insulin sensitivity and yields clinically significant improvements in LDL-C in adults with prediabetes

Nutr Metab (Lond). 2011 Jan 28;8(1):6.
Acute and second-meal effects of almond form in impaired glucose tolerant adults: a randomized crossover trial
Tested: Postprandial concentrations of blood glucose, insulin, non-esterified free fatty acids (NEFA), glucagon-like peptide-1 (GLP-1) and appetitive sensations
Conclusions: Inclusion of almonds in the breakfast meal decreased blood glucose concentrations and increased satiety both acutely and after a second-meal in adults with IGT. The lipid component of almonds is likely responsible for the immediate post-ingestive response, although it cannot explain the differential second-meal response to AB versus WA and AO

Metabolism. 2011 Apr;60(4):474-9. Epub 2010 May 23.
Almond consumption improved glycemic control and lipid profiles in patients with type 2 diabetes mellitus
Tested: fasting insulin, fasting glucose, and homeostasis model assessment of insulin resistance index
Conclusions: incorporation of almonds into a healthy diet has beneficial effects on adiposity, glycemic control, and the lipid profile, thereby potentially decreasing the risk for cardiovascular disease in patients with type 2 diabetes mellitus

J Nutr. 2006 Dec;136(12):2987-92.
Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals
Tested:effect of decreasing postprandial glucose excursions on measures of oxidative damage
Conclusions: Almonds are likely to lower this risk by decreasing the glycemic excursion and by providing antioxidants

European Journal of Clinical Nutrition(2009)
Long-term effects of increased dietary polyunsaturated fat from walnuts on metabolic parameters in type II diabetes
Conclusions:Dietary fat can be manipulated with whole foods such as walnuts, producing reductions in fasting insulin levels.

In 2003, the U.S. Food and Drug Administration (FDA) approved this package label "qualified" health claim for nuts:
Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”

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