*Nuts as a Replacement for Carbohydrates in the Diabetic Diet* 🥥🥜🥜
In general, foods that cause blood *sugar levels to rise the most are* those that are high in carbohydrates, which are quickly converted into energy, such as rice, bread, fruits, and sugar. 🍞🥖🍋🍌🍚🍚
The impact of refined carbohydrate foods in increasing postprandial glycemia and reducing HDL cholesterol is a serious concern.
Typically an Indian diet consists of 70-85%carbohydrates and most of it is refined carbohydrates.Refined Carbohydrates (refined grains and refined sugars, atta powder, refined flour, bread, and tortillas containing white flour, waffles and pastries, breakfast cereals, white rice)🍕🍚🍦🍵🍙🍛
American Diabetes Association's Diabetes Care Journal published study suggest that Nuts can be replacement of carbohydrates in the Diabetic diet. Replacement of carbohydrate by healthy fat, such as mono-unsaturated fatty acids(MUFAs) and polyunsaturated fatty acids (PUFAs), has been increasingly recognized as a possible therapeutic strategy in the treatment of diabetes.
MUFA Rich food - Nuts,such as almonds, cashews, peanut,Avocados, Nutbutter, Olives 🥜🥥🥑🥑🥜🥜
PUFA rich food – Walnuts, Sunflower seeds, Flax seeds, Fish, such as salmon, mackerel, and tuna.🌻🌻🐠🐟🦈
But people do have fear the above mentioned healthy fats,that increasing the proportion of fat in the diet will increase bodyweight.
But the study concluded that the use of nuts to increase fat intake has not resulted in weight gain, and habitual nut consumption lowers LDL cholesterol, nut intake has been associated with reduced CHD risk, a major cause of death in diabetes.
100gramof Nuts gives you 600+ calories which are almost equal to 150gram of rice (carbohydrates) even though the calorie is high in nuts better glycemic control with many other benefits are thereby consuming nuts.
*if you are diabetic AVOID REFINED GRAINS from your diet*
*ADD 50gram NUTS daily in your diet*
For more information follow Insta page
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Regards
Dr.Arun Thejaus
Assistant Professor
Nitte Centre for Integrative Medicine and Research
Nitte Deemed to be University, Mangalore
+91 7349091200
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