Type 2 diabetes can wreak havoc on the body if blood sugar levels aren't properly managed. However, scientists have discovered a simple and affordable snack that can help control blood sugar levels within 90 minutes of eating.
To combat the damaging effects of high blood sugar, people with diabetes are often advised to maintain a healthy diet. Certain foods have been proved to lower elevated blood sugar levels, which typically surge after meals.
Almonds and Blood Sugar Control
A study has highlighted the benefits of eating almonds in reducing blood sugar. Dr Rachel Brown said: "Our study showed that almonds tempered the post-snack blood sugar response."
"This is important because consistently high blood sugar levels after eating a snack or a meal may be associated with increased risk for heart disease," she added.
The research was led by Dr Brown, a Professor of Human Nutrition at the University of Otago, and included 100 New Zealand adults aged between 18 and 65 years, reports Surrey Live.
Study Design and Findings
Participants were provided with either at least 42.5g of unroasted almonds or a calorie-matched sweet biscuit snack. Each snack represented 10% of total daily calorie intake, meaning the precise quantity of snack differed for some people.
Using a randomised crossover design, the study ensured that each participant ate both the almond and biscuit snacks on separate days, with a washout period between them. On their designated test day, participants consumed a standard breakfast followed by their allocated snack two hours afterwards.
Blood glucose levels and appetite ratings were measured regularly once participants had finished eating. The results revealed a lower blood sugar response among those who snacked on almonds compared to those who consumed biscuits.
Potential Weight Loss Benefits
The research also suggested potential weight-loss benefits associated with eating almonds, which could subsequently aid blood sugar management. There was no notable difference in the number of calories consumed at lunch following either the almond or biscuit snacks.
However, according to participants' food intake records, those who snacked on almonds reported consuming an average of 150 fewer calories throughout the day. If maintained, this calorie deficit could theoretically result in approximately half a kilo (about a pound) of weight loss per month.
This analysis forms part of a year-long study examining the long-term effects on weight management. The findings from this short-term study are consistent with results from a previous study published in the European Journal of Nutrition.
Researchers discovered that a mid-morning snack of almonds (42g), compared to no snack at all, helps regulate appetite and leads to fewer calories being consumed at lunch and dinner. The conclusions of this earlier study indicate that rather than skipping a snack altogether, opting for almonds as a mid-morning snack may help keep hunger in check.
Affordable and Accessible
Thankfully, almonds are relatively affordable in most supermarkets, with a 60g pot available at Asda for just 97p. A significant number of people remain completely unaware that they may be living with Type 2 diabetes, as the condition doesn't always produce noticeable symptoms.
Symptoms of Type 2 Diabetes
The signs of Type 2 diabetes can include: needing to urinate more frequently, particularly at night; an unquenchable thirst; feeling extremely tired; losing weight without trying; experiencing itching or bouts of thrush around the genital area; wounds or cuts that heal slowly; and suffering from blurred vision.
The NHS recommends: "See a GP if you have any of the symptoms of Type 2 diabetes or you're worried you may have a higher risk of getting Type 2 diabetes."
Further guidance from the NHS states: "You'll need a blood test, which you may have to go to your local health centre for if it cannot be done at your GP surgery."
The most common symptoms of Type 2 diabetes are:
- feeling very tired
- peeing more than usual
- feeling thirsty all the time
- losing weight without trying to
Other symptoms can include:
- blurred vision
- cuts or wounds taking longer to heal
- itching around your penis or vagina, or you keep getting thrush
