What is Glycemic Index of Almonds? 5 Benefits in Diabetes

Being somebody with diabetes asks for a certain set of rules and restrictions. It is mandatory to follow the right habits to keep the sugar levels in control and the overall body healthy.

As a diabetic patient, one frequently comes across foods that pose doubts. Can they be included in the diet like before? Are they healthy? Etc.

Today, let us talks about such a similar food item. We will reveal – What is the Glycemic Index of Almonds? Can a diabetic patient eat almonds? What are its benefits? The daily limits, and so on.

What is the Glycemic Index of Almonds?

What is the Glycemic Index of Almonds?

Almonds are very common among nuts and dry fruits. They are known for their amazing nutty flavour, texture, and many benefits. They are common ingredients in many desserts and dishes as well.

Let us look at what the Glycemic ratings of these nuts are:

Sl. No.Glycemic rangesValues
1.Glycemic Index
2.Glycemic Load

Well, what does this indicate?

The Glycemic Index and Glycemic Load show the quantities of carbohydrates found in a certain food. It is an indicator to determine if a food is good for the body, especially for people with diabetes. It is a basic measure to find out the effects of a certain food on the body’s blood sugar levels based on quantities consumed.

How to find what a safe range is?

Both the Glycemic Index and Load of foods are measured on a scale from 0 to 100. They are then ranked and categorized as follows:

  1. Glycemic Index
Sl. No.Glycemic Index categories Range
1.Low (safe and recommended)0 to 55
2.Moderate (safe when taken in controlled amounts)56 to 69
3.High (unsafe and affects blood sugar levels)70 and above
  1. Glycemic Load
Sl. No. Glycemic Load CategoriesRange
1.Low (safe and recommended)0 to 10
2.Moderate (safe when taken in controlled amounts)11 to 19
3.High (unsafe and affects blood sugar levels)20 and above

Therefore, from the above tables, we can conclude that Almonds are extremely low in the Glycemic Index as well as Glycemic Load. Any quantities of this nut would not contribute to any carbohydrate in the body.

The available amounts of carbs in almonds are all forms of fibres. They hardly have any effects on an individual’s blood sugar levels. It is a safe food item and rather a recommended one, especially for people with diabetes.

Can Diabetics eat Almonds?

Can Diabetics eat Almonds

People with diabetes must be cautious about their quality and quantity of intakes. It is essential to eat foods that assist in good control of the blood sugar levels. One such food is Almonds.

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Almonds are amongst the healthiest nuts available out there. They are loaded with the best nutritional elements and can provide numerous benefits to the body.

The best pat among all this is that they have hardly any harmful carbohydrates. Due to their extremely low carbohydrate content, Almonds are deemed as safe and rather recommended among nuts for diabetics.

As we already discussed, the Glycemic Index and Glycemic Load of almonds are 0. Thus, it is low glycemic and can be rightly fitted into one’s diabetic diet.

Due to their excellent nutritional composition, almonds have been proven to bring down the levels of blood sugar in the body naturally. They do not raise the level of blood glucose. Hence, it is an amazing option for controlling and reducing diabetes.

Almonds are also enriched with many beneficial minerals and vitamins. They help to keep away many diseases, negative health conditions, chronic ailments, and strengthen immunity.

The presence of such nutrients is highly advantageous for diabetics to control various symptoms. It can assist in heart health, blood pressure, muscle, bone, and nervous system functioning also.

Almonds are well-known for improving heart health. They can assist in preventing cardiac diseases. This is a major concern for many, especially diabetics.

The carbs that are found in almonds are all mainly fibres. Fibre is one of the most important supplements required by diabetic individuals. A good amount of fibre is crucial for every diabetic’s daily diet.

The fibre in the body works to promote better and slower digestion. The reduced pace of digestion is necessary to avoid any sudden heights of sugar releases in the body. Slow and controlled absorption and release of sugars help with maintaining proper diabetic blood glucose levels.

Enough amounts of fibres and much other nutritious goodness of this nut can enrich the body with energy and health. It is also safe to have almonds in higher quantities without worrying about blood sugar levels. They are satisfying to the appetite and also provide essential nutrition.

Almonds are best taken raw. They can be taken as snacks, with tea, etc. Almonds flour is also a very beneficial alternative for people with diabetes as they have 0 Glycemic range.

How many Almonds can a Diabetic eat in a day?

How many Almonds can a Diabetic eat in a day?

Although these nuts are low in carbs, they are rich in calories.  They can fulfil a good portion of your daily calorie intake.

Thus, while including almonds in your diabetic diet, you must consider the right amounts. It is essential to establish a proper balance of calories among all your meals and snacks.

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When you plan to involve the goodness of almonds, you need to be aware that it can also add on some calories. To avoid excess calories that might lead to weight gain, one needs to eliminate some other items to control overall calorie and blood sugar levels.

There is a limited amount which can be great for the body and not involve any health risks. People with diabetes need to strictly follow such quantity-related restrictions to ensure safe diabetic health without any casualties.

So what is the recommended daily count for almonds?

Well, a diabetic patient can have from 6 to 8 almonds per day. In reality, this is a minimum limit.

A recommended amount of nuts such as almonds are more than just 6 to 8 for diabetic patients. Higher numbers can be more beneficial for the overall diabetic condition. But to include more than the minimum limit one would have to alter their otherwise regular diet.

Therefore, 6 to 8 almonds in a day is a good safe amount. One need not make changes in other meals to establish a calorie balance.

But if you plan on making changes to include more almonds for your everyday health, then this limit can be extended. In that case, one can have up to 15 almonds daily.

How to include Almonds in your diet

You can have the recommended number of almonds early in the morning. Almonds are deemed safe and more beneficial to be taken on an empty stomach. This also helps in increasing the pace of absorption of the other nutrients that you will consume throughout the day.

Almonds can also be added to your daily healthy cereal to add more goodness. Cut off on roasted or fried almonds for better and safer options.

Almonds can also be eaten without the outer skin. It can be slightly harder on the digestive system to digest the skin of almonds. Almonds can be soaked overnight in water to promote the easy removal of the outer skin in the morning before consumption.

Consuming them with the skin adds in more benefits. The skin layer contains the most amounts of antioxidants. Make sure you include it if you do not have any allergic reactions or discomfort related to the almond skin.

Nutritional facts about Almonds

The nutritional benefits of almonds are endless. But before getting into its health benefits, let us have a look at what the many good nutrients found in almonds are:

Sl. No.Nutrients in one ounce of almonds (28 g)Amount available per serving
1.Proteins6 g
2.Carbohydrates6.11 g
3.Fats14.2 g
4.Fibre3.54 g
5.Sugar1.23 g
6.Calcium76.3 mg
7.Iron1.05 mg
8.Magnesium76.5 mg
9.Potassium208 mg
10.Riboflavin0.323 mg
11.Vitamin E7.27 mg
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One ounce of almonds is 28 grams or 24 almonds. These contain around 164 calories in total.

5 Health Benefits of Eating Almonds

5 Health Benefits of Eating Almonds

  1. The primary health advantage brought on by almonds is their antioxidant properties. These antioxidants assist in decreasing the amount of oxidative stress and prevent damage caused by free radicals. Hence, almonds can reduce the risks of chronic diseases and malfunctions in the body.
  1. The presence of magnesium adds the cherry on top for diabetics. This nutrient usually lacks in diabetic individuals and is responsible for lowering levels of sugar in the blood. The almonds are a great source of magnesium.
  1. Magnesium has many other benefits on the body too. It helps reduce vulnerability towards strokes, cardiovascular diseases, kidney issues, blood pressure management, etc.
  1. Almonds can also be efficient in lowering the levels of bad cholesterol in the body. These elements are responsible for numerous heart risks—daily addition of almonds in your meal assists in cholesterol reduction and management.
  1. Almonds are also beneficial for the skin, as oils, for strengthening memory, These qualities of the almond make it a popularly useful nut in traditional medicinal systems such as Unani, Ayurveda, etc.

Takeaway

Almonds are recommended nuts for health management and numerous benefits. They are also safe for diabetic individuals when taken in the correct quantities.

They are low in carbs and enrich the body with many macro and micronutrients. It is especially excellent for managing heart health.

Daily inclusion of almonds in the diet can be very beneficial to the overall body.

References

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Dr Sharon Baisil MD

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