It is important to be as insulin sensitive as possible.
When you are insulin sensitive, your insulin effectively transfers the glucose from you blood into the cells where you can use it for energy, and your blood glucose stays in a low and normal range.
Elevated blood glucose will cause problems because it will increase inflammation, free radicals and damage your tissue. That’s why people with diabetes are much more susceptible to chronic diseases.
High glycemic index carbohydrates will raise your blood glucose too high because this type of food is converted to sugar and absorbed fast. Especially flour (white bread), potatoes and white rice will do that, but foods like whole grain bread, at least the regular whole grain bread you normally get in the store, as well as brown rice, unless you have very little a one time, will do that also.
That’s why substituting those foods for something else can make a significant difference.
That is exactly what was done in the following study.
The research was carried out in a hospital research center.
A group of men and women with type 2 diabetes was put on one of three diets for 3 months (Jenkins DJA, et.al., 2018).
One group was put on a diet getting 477 calories from 75 grams of mixed nuts, one group got 471 calories from 3 whole wheat muffins, and one group got half a serving of the nuts and half a serving of the muffins.
The group consuming the 75 grams of nuts showed a reduction in Hemoglobin A1c, a marker of long term glucose control, compared to the group having the muffins.
Several cardiovascular risk factors also improved in group eating the 75 grams of nuts daily.
Nuts works better than whole grains if you want to improve your glucose control and cardiovascular risk factors.
75 grams of nuts are approximately 2 and a half handfuls of nuts.
Jenkins DJA, Kendall CWC, Lamarche B, Banach MS, Srichaikul K, Vidgen E, Mitchell S, Parker T, Nishi S, Bashyam B, de Souza RJ, Ireland C, Pichika SC, Beyene J, Sievenpiper JL, Josse RG. Nuts as a replacement for carbohydrates in the diabetic diet: a reanalysis of a randomised controlled trial.Diabetologia. 2018 Aug;61(8):1734-1747.
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