Nuts are a nutrient-dense food high in healthy fats, protein, fibre, vitamins and minerals. Several studies have suggested that including nuts in your diet may positively affect glucose metabolism, potentially reducing the risk of developing type 2 diabetes. The fibre and protein in nuts may also contribute to improved glucose control.
Nuts for better guts: Tips to optimise your nut intake for improved glucose metabolism
• Choose unsalted and unflavored nuts to avoid excess sodium and added sugars.
• Stick to one serving size of nuts, typically around 1 ounce or a small handful.
• Consider pairing nuts with other low-glycemic index foods, such as fruits or vegetables, to slow down glucose absorption into the bloodstream.
• Avoid consuming nuts roasted in oil or coated in sugar, as these can increase the calorie and carbohydrate content.
• Consider using nut butter or nut-based snacks, like trail mix or energy balls, to incorporate nuts into your diet more conveniently.
The beneficial effects of nuts on glucose metabolism may be due to their unique nutrient profile. Nuts are high in healthy fats, such as monounsaturated and polyunsaturated fats, which have been shown to improve insulin sensitivity and reduce inflammation. Additionally, nuts are a good source of fibre and protein, which can slow down glucose absorption into the bloodstream and help regulate blood sugar levels.
