Having raw almonds before meals can help reduce

glucose spike, finds new study

TIMESOFINDIA.COM | Last updated on -Mar 21, 2023, 16:17 IST Share 

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01 /7 ​A new research study sheds light on the role of one of the favorite dry
fruits of the country on diabetes​
Consuming 20 grams of almonds 30 min before each major meal significantly reduces the
postprandial hyperglycemia or glucose spike in Asian Indians, a new research study has
found. "Incorporation of 20 g of almonds, 30 min before each major meal led to a significant
decrease in PPHG (as revealed in OGTT-based study phase) and also improved insulin, C-
peptide, glucagon levels, and improved glucose variability and glycemic parameters on CGMS in
participants with prediabetes," the study titled "Beneficial effects of pre meal almond load on
glucose profile on oral glucose tolerance and continuous glucose monitoring: randomized
crossover trials in Asian Indians with prediabetes," has found. The researchers have said this to
be the first study to investigate the effects of a pre meal almond load on parameters of glycemia
in Asian Indians with prediabetes

02 /7 ​How many almonds do you need to eat in a day?​

In general, many of us consume 5-6 almonds in a day, most preferably early in the morning.The
study, authored by Dr Seema Gulati, Centre for Nutrition Research, National Diabetes, Obesity,
and Cholesterol Foundation (NDOC), and Dr Anoop Misra, Chairman, Fortis CDOC Hospital for
Diabetes and Allied Sciences, recommends having 20 grams or 17-18 numbers of almonds
before every meal-- breakfast, lunch and dinner.​

03 /7 ​The researchers studied 60 participants aged between 18 to 60 years of

age​

For the study, 27 males and 33 females were studied. "Those with known diabetes, acute
infections, advanced end-organ damage, history of pancreatitis, significant renal and liver
disease, recent (<3 months) changes (≥5%) in weight and/or on weight-changing medications,
any known allergy to nuts, or have uncontrolled hypertension or hypothyroidism were excluded
from the study," the researchers have said.
04 /7 ​Lower blood glucose levels were detected​
"Mean blood glucose levels at 30, 60, 90, and 120 min were significantly lower for pre meal
almond load treatment diet vs. the control diet," the study found."In our study, ingestion of 20 g of
almonds 30 min before an oral glucose load showed a significant decrease in blood glucose,
serum insulin, plasma glucagon, and serum C-peptide in the pre meal almond load treatment diet
as compared to the control diet," it added.

05 /7 ​How does it work?​

"Pre Meal almond load stimulates the release of stored insulin 30 min sooner than insulin release
stimulated by the 75-g oral glucose load," the researchers explain and term this hypothesis as
priming the “pancreatic pump”."Fiber content of almonds increases the viscosity of intestinal
contents which hinders glucose diffusion. Furthermore, its fat content may slow gastric emptying
time, thus delaying glucose absorption," they also say in the paper."Almonds have high zinc and
magnesium contents that could stimulate the tyrosine kinase receptor in adipose tissues, thus
improving insulin sensitivity. The high content of monounsaturated fatty acids (MUFAs) in
almonds may also increase insulin sensitivity. A reduction in hunger. These mechanisms may be
operative in combination to reduce PPHG," they have explained.
06 /7 ​Why raw almonds?​
Soaked almonds are mostly eaten in households where the peel is removed from it and the white
part of the almond is eaten; it is easy to chew and is easier to digest.However, this study
inference recommends that one should consume raw almonds. When almonds are eaten raw
they retain the nutrient composition as it is. Soaked almonds reduce the amount of antioxidants
and also the nutrient present underneath the peel also gets removed, the experts explained.

07 /7 ​Everybody should be encouraged to have almonds​

Almonds are one of the healthiest foods, the researchers have said and emphasized on the
nutritional value of almonds. Almonds are rich in monounsaturated fat, and fiber which are very
useful for human health. Including this in daily diet not only helps in diabetes but it also helps in
other biological functions.20 grams of almonds contain 2.9 grams of fiber and have 116 calories.
Studies have also found that almonds reduce heart disease risk by lowering total and LDL
cholesterol.