Prediabetes is a condition in which the blood sugar levels are higher than normal but not in the diabetic range. It is an alarming sign that indicates you are at an increased risk of developing type 2 diabetes. In such cases, it becomes crucial to take active measures to help reverse prediabetes and promote your overall well-being. One such measure that can help in managing prediabetes is adding nuts, such as pistachios to your diet. Pistachios are rich in nutrients and offer several health benefits, particularly in regulating blood sugar levels.
Benefits Of Pistachios For Predibetic Management
Lowers Blood Sugar Levels
Pistachios can help in lowering blood sugar levels, thereby managing prediabetes. They are rich in dietary fibre and unsaturated fatty acids, which support better glucose regulation. Not only this, they may lead to lower postprandial blood sugar and insulin levels, enhancing metabolic profiles.
Promotes Heart Health
Pistachios can also help in balancing the ratio of good and bad cholesterol in your body. According to a 2014 study, it was found that a moderate-fat diet containing pistachios modestly improved some cardiovascular risk factors in adults with well-controlled type 2 diabetes. Their rich potassium content also helps in maintaining healthy blood pressure levels, which is essential for overall metabolic health.
Also Read: Prediabetes Diet: 7 Foods You Should Definitely Cut Down On
Good For Snacking
Pistachios are a healthy alternative option when you have cravings. They have a low glycemic index and can help in filling your appetite without raising your blood sugar levels. You can even consume them before your meals to regulate your body's response to the meal consumed.
According to a 2011 study, it was found that pistachios, when eaten with a carbohydrate-rich meal, can help lower the relative blood sugar response of the meals.
Maintains Healthy Weight
Another benefit of pistachios is that they are good for maintaining a healthy weight. They are a rich source of protein and can help you stay fuller for long. According to a 12-week clinical trial, it was found that people with prediabetes who consumed pistachios noticed a 10% reduction in triglycerides and a decrease in waist circumference.
Enhancing Insulin Sensitivity
You can manage the insulin resistance caused by prediabetes by consuming pistachios. These nuts help improve insulin sensitivity, allowing the body to use insulin more efficiently. This is due to their rich content of healthy fats, fibre, and antioxidants, which contribute to better glucose metabolism.
Also Read: Reversing Prediabetes: Expert Explains How Can Diet And Exercise Reverse Prediabetes
How To Add Pistachios In Your Diet
Here are some easy ways to include pistachios in your diet to reap the health benefits:
- Snacking: Take a handful of unsalted pistachios and consume them when you crave a snack.
- In yoghurt or smoothies: You can blend pistachios into yoghurt and smoothies to add a creamy texture.
- Cooking and baking: Another way to consume pistachios is by using them in stir-fries, oatmeal, and desserts.
- In Salads: You can sprinkle chopped pistachios over salads to make them flavourful and crunchy.
Bottomline
Making small dietary changes, like incorporating pistachios, can have a lasting impact on overall health and prediabetes management. Pistachios are generally considered safe for consumption, however, it is important to consume them in moderation. It is important to consume them in combination with a healthy diet and lifestyle to reap the benefits. Also, remember to choose unsalted and unflavored pistachios to avoid added sodium and unhealthy additives.
[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]