Almonds
Those who suffer with Type 2 Diabetes would benefit from snacking on almonds according to new research.
A new study published in the European Journal of Clinical Nutrition found that participants with type 2 diabetes, who consumed almonds, had reduced markers for inflammation and oxidative stress than those who did not eat almonds.
Today is World Diabetes Day, and the disease affects more than 3.7 million people in the UK and a further 7 million people are at high risk of developing it. Diet is extremely important when managing diabetes, whether it’s type 1 or type 2, and ensuring a healthy well balanced diet is essential.
Chen et al. (2012) reported that, in patients with type 2 diabetes, the consumption of almonds as part of the National Cholesterol Education Program (NCEP) Step II diet reduced several markers of inflammation compared to the consumption of an NCEP Step II diet without added almonds. The results of this study were based on the same cohort of Chinese subjects with type 2 diabetes that was studied by Li et al. (2011). The significant reductions in the markers of inflammation and oxidative stress that were observed may have important implications for subjects with type 2 diabetes, given that inflammation and oxidative stress are thought to contribute to the risk of complications associated with type 2 diabetes.
Along with diet, many lifestyle factors such as physical activity, exercise and maintaining a healthy weight can help manage diabetes. Snacking sensibly on wholesome, low glycemic foods, such as almonds, can benefit both individuals without diabetes as a means of reducing the risk of its onset, as well as those with the disease.
Leading nutritionist Kimberly Haider comments: “As increasing numbers of people are diagnosed with diabetes, we know that healthy eating helps to avert the onset of type 2 diabetes. With World Diabetes Day making this disease top of mind, the newest research regarding almonds and improved measures of oxidative stress and inflammation is very exciting. Delicious, nutrient-rich almonds offer natural goodness in every bite and, as part of a healthy diet and lifestyle, make a healthy, convenient, on-the-go snack for people with and without type 2 diabetes.”
If you're looking for a new way to enjoy this healthy snack, why not try this delicios recipe.
Roasted Almonds with Coriander, Chilli and Olive Oil
Makes 10 servings
Ingredients
- 1/2 Tbsp olive oil
- 300g blanched almonds
- 1 tsp coriander seeds, crushed
- 1 to 3 small dried red chilli peppers
- 2 generous pinches of sea salt
Directions
Add the olive oil and almonds to a hot sauté pan. Sauté and toast the almonds until golden brown, shaking the pan regularly to colour them evenly and accentuate their nutty flavour. Crumble in the coriander and chilli to taste, and add the sea salt. Experiment with your favourite flavours and spices to make a personalized snack you can carry in a small container in your handbag for whenever hunger strikes.