Type 2 diabetes: Eating almonds can help lower blood sugar

People who suffer from type 2 diabetes have to stick to a very strict diet in order not to get their blood sugar levels spiking up. A new report reveals a kind of nut that type 2 diabetics can eat to keep their blood sugar levels in check.

If left untreated, type 2 diabetes can bring on serious complications, so lifestyle changes are imperative in lowering the risk of developing the disease or improving symptoms to manage it better. Express reports that snacking on almonds or incorporating almonds into a dish can help lower blood sugar.

Nuts in general, rank very low on the glycemic index or the speed of the body’s absorption of nutrients. Almonds contain magnesium, which is beneficial in regulating blood sugar levels, increasing insulin sensitivity in the process. A study was conducted involving 219 women, and the researchers found that those who had a higher intake of magnesium had lower fasting insulin levels. This means that they were more sensitive to the insulin resulting in more stable blood sugar levels compared to those who do not take foods rich in magnesium.

Aside from nuts, dark chocolate is also a good source of magnesium. Seeds, whole grains, fatty fish, legumes, avocado, and tofu are also good sources of magnesium. Magnesium supplements can also help, but consult a doctor first before taking any kind of vitamin or mineral supplements.

Previously, Express also reports the ideal breakfast for type 2 diabetics. As those who suffer from the condition should never skip meals, especially breakfast as it can provide the body with enough energy for the day. It is important to go for healthier options so as not to spike the blood sugar levels. Toast with spread is a good meal, but instead of white bread, go for more whole grain options like a multigrain or linseed bread as it is high in fiber and provides a feeling of fullness. Instead of jam due to the high sugar content, go for a mashed banana or milder options like low-fat cheeses such as cottage cheese.

For savory options, swap sausages and bacon for oily fish because of its heart-healthy benefits. It also helps to lower the amount of cooking oil being used. Opt for unsaturated vegetable oils when frying like sunflower oil, grapeseed oil, and olive oil.