Type 2 diabetes is a chronic medical condition that affects millions of people around the world. People with this condition have higher blood sugar levels than normal, which can lead to a variety of health problems, including heart disease.

One way to lower the risk of heart disease is to eat a heart-healthy diet that includes nuts. But how many nuts should people with type 2 diabetes eat for a healthier heart? In this article, we will explore this question and provide some helpful tips for incorporating nuts into your diet.

What are Nuts?

Nuts are a type of seed that is enclosed in a hard shell. They are high in fat and protein and are usually eaten as a snack or used as a ingredient in cooking and baking.

Some common types of nuts include almonds, cashews, walnuts, pistachios, and Brazil nuts.

Why are Nuts Good for the Heart?

Eating nuts can have a positive effect on heart health for several reasons. First of all, nuts are rich in healthy fats, which can help to lower cholesterol levels in the blood.

Cholesterol is a substance that can build up in the walls of the arteries, leading to a condition called atherosclerosis. Atherosclerosis can increase the risk of heart attack and stroke. Eating nuts can also have a beneficial effect on blood pressure, which is another risk factor for heart disease.

How Many Nuts Should People with Type 2 Diabetes Eat?

The amount of nuts that you should eat on a daily basis depends on a variety of factors, including your age, sex, weight, and activity level. However, most experts agree that a serving size of nuts is about 1-2 ounces or a small handful.

This is equivalent to about 20-50 almonds, 10-25 cashews, or 15-30 pistachios.

What Types of Nuts are Best for People with Type 2 Diabetes?

While all types of nuts can be included in a healthy diet, some nuts are better than others for people with type 2 diabetes.

For example, almonds and walnuts are both high in fiber, which can help to slow down the absorption of sugar into the bloodstream. Pistachios are also a good choice because they are low in saturated fat and high in heart-healthy monounsaturated and polyunsaturated fats.

How Should People with Type 2 Diabetes Incorporate Nuts into their Diet?

One of the easiest ways to incorporate nuts into your diet is to snack on them throughout the day. You can also add them to salads, oatmeal, or yogurt for a healthy and satisfying breakfast or lunch.

Nuts can also be used as a coating for baked chicken or fish, or as a topping for roasted vegetables.

What are Some Other Heart-Healthy Foods for People with Type 2 Diabetes?

In addition to nuts, there are many other heart-healthy foods that people with type 2 diabetes should include in their diet. Some examples include:.

Vegetables
Fruits
Whole grains
Lean protein (such as fish or chicken)
Low-fat dairy products

Conclusion

In conclusion, nuts can be a healthy and delicious addition to the diet of people with type 2 diabetes. They are high in healthy fats and protein, and can help to lower cholesterol and blood pressure levels.

If you have type 2 diabetes, aim to include a small handful of nuts in your diet each day. Remember to also eat a variety of other heart-healthy foods, such as fruits, vegetables, and whole grains, to keep your heart and body healthy.