Nuts are frequently recommended for people with insulin resistance such as Type 2 diabetes. It is because nuts have a very low Glycemic Index (GI) due to their high unsaturated fat and protein content and relatively low carbohydrate content.
Delicious and nutritious snack with low glycemic Index
The glycemic index represents the rise in a person’s blood sugar level two hours after consumption of the food. The GI is a number associated with the carbohydrates in a particular type of food that indicates the effect of these carbohydrates on a person’s blood glucose (blood sugar) level.
The glycemic effect of foods depends on a number of factors. The major factor is a combination of three constituents in a particular food:
- the type of carbohydrate and its amount
- the fatty acids profile
- the protein content
The GI is useful for understanding how the body breaks down carbohydrates and takes into account only the available carbohydrate (total carbohydrate minus fiber) in a food. Glycemic index does not predict an individual’s glycemic response to a food, but can be used as a tool to assess the insulin response burden of a food.
The glycemic index concept was developed by Dr. David J. Jenkins and colleagues in 1980–1981 at the University of Toronto in their research to find out which foods were best for people with diabetes.
Nuts and seeds contain very small amounts of carbohydrates. The glycemic index for all nuts and seeds is very low (typically between 0-20).
Super snack ingredients
In many countries, health authorities recommend to consume 42 grams of nuts per day for an adult (or 1.5oz, or roughly 1/3 cup, or a small handful).
This mix contains 3 different kinds of nuts totaling 300g of nuts (7-day supply) – 300g : 7 days = 43g/day
- Cashews – 100g (suggested daily intake – 14g or 5 nuts per day)
- Pecans – 100g (suggested daily intake – 14g or 7 halves per day)
- Pistachios – 100g (suggested daily intake – 14g or 15 kernels per day)
Super snack science-based health benefits
- Copper: Cashews are one of the best plant sources of copper that is of great importance for men’s sex life. However, it is definitely not the first thing that comes to mind when we talk about testosterone production. Copper has profound effects on the female and male reproductive system. Taking too much zinc has been associated with low copper status and vice versa. Birth control pills and patches elevate copper and can lead to lack of interest in sex in women. So, don’t go to the extreme, keep a balanced diet!
- Plant sterols: They also contain a fair amount of beta-sitosterol (one of several plant sterols) that is being studied for its potential to reduce benign prostatic hyperplasia and blood cholesterol levels.
- Ellagic acid: Pecans might protect from cancer due to the high content of ellagic acid that has antiproliferative properties. (An antiproliferative substance is a substance used to prevent or retard the spread of cells, especially malignant cells, into surrounding tissues.)
- Manganese: Pecans are extremely rich in manganese that maintains many metabolic processes.
- Thiamine: They are rich in vitamin B1 for your overall health.
- Dietary fiber: Pecans are rich in dietary fiber that facilitate regular bowel movements, prevent constipation and reduce the risk of haemorrhoids.
- Zinc in pecans is a natural Viagra and a precursor of “happy” hormones
- Vitamin B6: Pistachios have phenomenal contents of vitamin B6; they are one of the richest sources of it. A 100-gram serving of pistachios has 1.7mg of vitamin B6 (131% DV), whereas 100g of salmon have 0.8mg. Pistachios are twice higher in B6 than salmon! B6 serves as a coenzyme in some 100 enzyme reactions in amino acid, glucose and lipid metabolism. The liver is the site for vitamin B6 metabolism. B6 help maintain normal blood sugar levels: it is involved in the processes of converting stored carbohydrate or other nutrients to glucose.
- Thiamine (Vitamin B1) – great in vitamin B1 – 0.3mg/oz, 25%DV
- Iron: Of all the popular nut varieties, pistachios have the highest concentration of iron that improves hemoglobin and red blood cells production.
- Folic acid (vitamin B9): Pistachios are naturally rich in folate (or folic acid, or vitamin B9) which is important for synthesis of the “hormones of happiness”
- Amino acid arginine – 217 mg/100g (and have high arginine to lysine ratios)
- Magnesium – 121 mg/100g (34% DV)
- Zinc – 2 mg/100g (23% DV)
- Heart-healthy fats: Pistachios are rich in heart-healthy fats and help lower high blood pressure. Relative to other tree nuts, pistachios have a lower amount of fat and calories but higher amounts of potassium, vitamin K, γ-tocopherol, and certain phytochemicals such as carotenoids and phytosterols.
- Dietary fiber. Pistachio nuts are the second best source, after almonds, of dietary fiber.
Enjoy your snack and lower your blood sugar level!