If you’re living with diabetes, you know how important it is to maintain a healthy diet. But did you know that incorporating hazelnuts into your meals could be beneficial?
Hazelnuts are packed with essential nutrients and have been linked to various health benefits, including managing diabetes.
In this article, we’ll explore the potential benefits of hazelnuts for people with diabetes and how to incorporate them into your diet.
So, let’s dive in and discover if hazelnuts are good for diabetics!
Are Hazelnuts Good For Diabetics
Hazelnuts are a nutritious food choice for people with diabetes. They contain high amounts of monounsaturated fats and are low in carbs, which may help to regulate blood sugar levels and reduce the risk of heart disease.
Hazelnuts also contain fibre, protein, and other essential nutrients that may benefit those with diabetes. They are rich in magnesium, potassium, and phosphorus, which can help manage diabetes by increasing good cholesterol levels and reducing bad cholesterol levels.
Studies have shown that hazelnuts may also help reduce blood sugar levels. One study explored the effect of hazelnuts on fasting blood sugar levels in people with type 2 diabetes. After eight weeks, the hazelnut group did not experience significant reductions in fasting blood sugar levels. However, another study gave a combination of mixed nuts to people with metabolic syndrome, which included hazelnuts. After 12 weeks, the results showed a significant reduction in fasting insulin levels.
Additionally, oleic acid, which is the main fatty acid in hazelnuts, has been shown to have beneficial effects on insulin sensitivity. A two-month study showed that a diet rich in oleic acid significantly reduced fasting blood sugar and insulin levels while increasing insulin sensitivity in people with type 2 diabetes.
The Nutritional Value Of Hazelnuts
Hazelnuts are a rich source of nutrients that can provide many health benefits. They contain high amounts of monounsaturated fats, which can help to reduce the risk of heart disease. They are also low in carbs, making them a great food choice for people with diabetes who need to regulate their blood sugar levels.
Hazelnuts are also a good source of fibre, protein, and essential vitamins and minerals. They are rich in magnesium, potassium, and phosphorus, which can help to manage diabetes by increasing good cholesterol levels and reducing bad cholesterol levels.
Hazelnuts also contain antioxidants such as vitamin E, which can help to prevent oxidative stress and reduce the risk of cancer. They are also a great food for boosting brain health and memory due to their high content of thiamine, selenium, vitamin E, and K.
In terms of weight loss, hazelnuts can be beneficial due to their high content of good fats and dietary fibres. These nutrients help in hunger management by curbing cravings and providing energy between meals.
Hazelnuts And Blood Sugar Control
Hazelnuts may help to control blood sugar levels in people with diabetes. This is because they contain several compounds that have been shown to reduce blood sugar levels, such as magnesium, potassium, and phosphorus. These minerals can increase good cholesterol levels and reduce bad cholesterol levels, which can help to manage diabetes.
Moreover, hazelnuts are a good source of oleic acid, which has been linked to improved insulin sensitivity. This means that hazelnuts may help the body to use insulin more effectively, which can help to regulate blood sugar levels and reduce the risk of complications associated with diabetes.
One study explored the effect of hazelnuts on fasting blood sugar levels in people with type 2 diabetes. After eight weeks, the hazelnut group did not experience significant reductions in fasting blood sugar levels. However, another study gave a combination of mixed nuts to people with metabolic syndrome, which included hazelnuts. After 12 weeks, the results showed a significant reduction in fasting insulin levels.
Hazelnuts And Heart Health
Hazelnuts are also beneficial for heart health due to their high content of magnesium, potassium, and dietary fibres. These nutrients help in cleaning out the blood vessels and arteries, as well as in the removal of bad cholesterol from the body, which is responsible for many chronic diseases. Being high in good fats, antioxidants, and amino acids, hazelnuts improve overall heart health and reduce inflammation inside the body.
Studies have shown that hazelnuts can help reduce the levels of “bad” cholesterol in the body, which can lead to a reduced risk of heart disease. One study published in the US National Library of Medicine found that after eight weeks of consuming hazelnuts, participants saw a significant difference in their HDL cholesterol. Hazelnuts can help reduce the levels of “bad” cholesterol due to their high content of monounsaturated fats, which are known to be beneficial for heart health.
Hazelnuts also contain many vitamins and minerals that are powerful antioxidants. Antioxidants help prevent major diseases and illnesses such as cancer and heart disease by wiping out damaging free radicals in the body. Hazelnuts are also a great source of vitamin E, which helps fight aging and disease by reducing inflammation. One serving of hazelnuts can also provide almost an entire day’s amount of manganese, which is not an antioxidant but is a huge contributor to enzymes that are.
Incorporating Hazelnuts Into Your Diet
There are many ways to incorporate hazelnuts into your diet. One easy way is to snack on them throughout the day. A handful of hazelnuts can be a satisfying and nutritious snack that can help keep blood sugar levels stable.
Another way to enjoy hazelnuts is by adding them to your meals. You can sprinkle chopped hazelnuts on top of salads or mix them into oatmeal or yogurt for a crunchy and delicious breakfast. Hazelnuts can also be used as a substitute for breadcrumbs in meatballs or as a coating for chicken or fish.
For those with a sweet tooth, hazelnuts can be used in baking. They pair well with chocolate and can be used in cakes, cookies, and brownies. Hazelnut butter is also a great alternative to traditional peanut butter and can be used as a spread or as an ingredient in baking.
When incorporating hazelnuts into your diet, it’s important to be mindful of portion sizes. While hazelnuts are nutritious, they are also high in calories. It’s best to stick to a serving size of about 1/4 cup or 1 ounce of hazelnuts per day.
Hazelnut Recipes For Diabetics
If you’re looking for delicious and healthy ways to incorporate hazelnuts into your diet as a diabetic, here are a few recipes to try:
1. Hazelnut Hot Cocoa: This recipe is perfect for cold weather and satisfies your sweet tooth without adding extra sugar. Use Splenda® Hazelnut Coffee Creamer for a rich and creamy hazelnut flavor.
2. Homemade Sugar-Free Nutella: This recipe uses unsalted, raw hazelnuts, Besti Powdered Monk Fruit Allulose Blend (a sugar substitute that won’t create a gritty texture), unsweetened cocoa powder, and sugar-free dark chocolate chips (optional). This delicious spread is perfect on toast or as a dip for fruit.
3. Hazelnut Cake with Mocha Filling: This recipe can be modified to suit your family’s needs, but it’s important to note that the original recipe calls for sugar in the cake. You can substitute 7/8 cup of almonds and 1/2 teaspoon almond extract successfully for the hazelnuts. For the mocha filling, use sugar-free instant pudding mix and Dream Whip envelope, and use fructose to help with the structure of the cake.
Overall, hazelnuts are a great addition to any diabetic diet. They are low in carbs, high in monounsaturated fats, and contain essential nutrients that can help regulate blood sugar levels and reduce the risk of heart disease. By incorporating these hazelnut recipes into your diet, you can enjoy delicious meals while also maintaining good health.