7 benefits of eating pistachios for diabetes
Packed with fiber, healthy fats and essential nutrients, pistachios have surprising health benefits, says nutritionist Vidhi Chawla. Here’s how it helps keep blood sugar levels stable.
1. Low glycemic index
Pistachios have a low glycemic index (GI), so they raise blood sugar levels more slowly than high GI foods. Eating low-glycemic foods is very important for people who: diabetesThis is because it can prevent a sudden rise or fall in blood sugar levels. Chawla says, “Low GI foods like pistachios release glucose in a slow and steady manner, which contributes to improved blood sugar control and makes them a good snack option for diabetics.” .
2. Rich in dietary fiber
Pistachios are rich in dietary fiber, especially water-soluble dietary fiber. This type of fiber forms a gel-like substance in the digestive tract, slowing the absorption of glucose and reducing the rise in blood sugar levels after meals. The fiber in pistachios promotes satiety, which also helps with weight management, another important aspect of diabetes management.
3. Healthy fats
Beyond their effect on blood sugar levels, pistachios also contain healthy fats, including monounsaturated and polyunsaturated fats. Dr. Chawla says, “These fats are associated with improved insulin sensitivity, which is an important factor in diabetes.” By incorporating pistachios into their diet, diabetics may strengthen their body’s response to insulin, reduce the need for higher insulin doses, and promote better blood sugar control.
4. High protein content
Pistachios are also an excellent source of protein, which is essential for maintaining muscle mass and promoting satiety. Including protein-rich foods in meals and snacks can help people with diabetes manage their appetite and prevent overeating. Additionally, protein helps stabilize blood sugar levels by slowing the absorption of carbohydrates.
Also read: Can people with diabetes eat fruit? No, we recommend these 5 low sugar fruits.
5. Full of antioxidants
One of the notable benefits of pistachios is their antioxidant content. Antioxidants help fight oxidative stress and inflammation in the body. Both of these are associated with diabetes-related problems. Including antioxidant-rich foods like pistachios in your diet can contribute to your overall health and may reduce your risk of many diseases, including heart disease and certain cancers.
6. Magnesium
Chwala says, “Magnesium is a mineral abundant in pistachios that plays a role in supporting insulin. Magnesium improves insulin sensitivity and helps utilize glucose efficiently, further supporting diabetes management. I will.”
7. Micronutrients
Apart from these essential nutrients, pistachios are also rich in vitamins and minerals such as vitamin B6, thiamin, phosphorus, and magnesium. These nutrients play important roles in a variety of bodily functions, including promoting metabolism, nerve function, and bone health. Adequate intake of these micronutrients is especially important for people with diabetes, as diabetes can involve deficiencies and imbalances.
How many pistachios can a diabetic patient eat?
Diabetics should be careful about their overall carbohydrate intake. pistachio Contains carbohydrates. “Aim to eat 1 ounce of pistachios per day to see results without consuming too many calories,” says Chawla.
How to consume pistachios?
There are many ways to enjoy pistachios. Here are five ways to eat it.
- Eat it as a snack. Measure out about 25 grams of pistachios and enjoy for an easy and satisfying snack.
- Sprinkle crushed or chopped pistachios on salads, yogurt, or oatmeal to add texture and flavor.
- Blending pistachios into a smoothie makes it even more delicious.
Here’s how to enjoy pistachios and control your blood sugar levels! However, it is important to note that while pistachios offer many health benefits for diabetics, controlling intake is important. Nuts, including pistachios, are energy dense and can lead to increased caloric intake if consumed in excess. Therefore, diabetics should enjoy pistachios in moderation as part of a balanced diet.
The article “Pistachios for Diabetes: 7 Benefits to Control Blood Sugar Levels” was first published on Healthshots.
