Almonds
Why they are good:
Almonds have been found to reduce both fasting and post-meal blood glucose and insulin levels. They also play a role in reducing oxidative stress, which is the underlying factor in diabetes as well as heart disease.
How to consume:
It’s best to eat almonds raw and unsalted; you may dry roast them but avoid roasting them in oil. Add shaved or chopped almonds to oatmeal, breakfast cereals, salads and yoghurt.
Walnuts
Why they are good:
A 2015 study showed that high blood glucose levels reduce the antioxidant activity of cells; this effect can be reversed by the oil present in walnuts.(3) So taking walnuts regularly has a protective effect against oxidative stress which is responsible for many of the complications of diabetes. Another study found that consuming 30 grams of walnuts (approximately 7-8 walnuts) daily for a year causes weight loss and reduces fasting insulin levels (a marker of metabolic problems such as diabetes) in people with diabetes.(4)
How to consume:
It’s best to consume walnuts raw and with the skin intact although the skin may give a slightly bitter taste. This is important because most of the antioxidants in walnuts reside in the skin. Smell the walnuts before buying to make sure they’re not rancid. Crush the walnuts and add into salads, vegetable stir-fry dishes or yoghurt.
Pistachios
Why they are good:
A 2014 trial found that giving pistachio to persons with diabetes helps to reduce fasting blood glucose and HbA1c levels.(5) Another study found that pistachios help to reduce post-meal blood glucose levels, which makes them beneficial for diabetics.(6)
How to consume:
Buy unshelled pistachio nuts and shell them when eating. Avoid the salted and sweetened pre-shelled varieties which are rich in salt and sugar. Add the crushed pistachio kernels into fruit or vegetable salads.
Pumpkin Seeds
Why they are good:
Pumpkin seeds have been found to contain ingredients that have a blood glucose-lowering effect and eating these seeds may help people with diabetes to maintain their sugar levels.(7) These seeds are rich in dietary fibre too, a factor that is believed to lower the risk of type 2 diabetes.(8)
How to consume:
Eat pumpkin seeds raw or roasted. Sprinkle into soups, cereals, salads, smoothies or yoghur
Linseeds/Flaxseeds
Why they are good:
A study found that consuming flaxseed powder helped to reduce fasting blood glucose as well as HbA1c levels
How to consume:
Flaxseed if not chewed properly, may not get digested and just wash out of your body. So, it’s good to grind the seeds and add the powder to baked foods, oatmeal, cereals, smoothies or yoghurt. You can even add a little powder to the dough for making rotis and pooris.
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