Healthy snack for people with diabetes

What is the best snack for people with diabetes? Nuts and seeds! Because they have a very low Glycemic Index (GI) that 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:

  1. the type of carbohydrate and its amount
  2. the fatty acids profile
  3. the protein content

Nuts and seeds contain very small amounts of carbohydrates. The glycemic index for all nuts and seeds is very low (typically between 0-20).

  • Copper: Cashews are one of the best plant sources of copper that is of vital importance for humans: it is necessary for the proper growth, development, and maintenance of bone, connective tissue, brain, heart, and many other body organs. It is an essential component of many enzymes that play crucial roles in a wide range of physiological processes.
  • 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.
  • Vitamins and minerals from cashews stimulates your immune system, increase your red blood cells production, strengthen your bones and teeth, help provide your cells with ATP, help improve phospholipids synthesis, help prevent gallstones and improve men’s health

Pumpkin Seeds (Pepitas)
  • Zinc: Pumpkin seeds are one of the best sources of zinc. Zinc is of vital importance for normal growth and development for all ages because it is required for the function of over 300 enzymes.
  • Phosphorus: Pumpkin seeds are the number one plant source of phosphorus that is the major component of cell membranes and ATP.
  • Iron: Pumpkin seeds are a great source of dietary iron which is responsible for hemoglobin synthesis and red blood cells production.
  • Low glycemic index: Pumpkin seeds have very low glycemic index which is beneficial for people with insulin resistance such as Type 2 diabetes.
  • Magnesium: Pepitas are very rich in heart-healthy magnesium
  • Amino acid tryptophan: Pumpkin seeds are super rich in tryptophan – 576mg of tryptophan per 100g (206% DV), or 16mg/oz (58% DV), more than in meat (lamb, beef, pork contain 415mg of tryptophan per 100g – 148% DV). Tryptophan is a precursor of the serotonin (hormone of happiness) production.
  • Amino acid tyrosine: A 100g serving of pumpkin seeds contains 1093mg (125% DV) or 306mg/oz (35% DV) of tyrosine, as much as a serving of salmon!
  • Trigger testosterone and sperm production: in the body, the highest contents of zinc are found the prostate, but semen is particularly rich in it.
  • Improve prostate health: zinc is a key factor in prostate gland function and reproductive organ growth.
  • Natural Viagra: zinc helps improve sex drive in general working as natural Viagra without any side effects.


  • 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.
  • Iron: Of all the popular nut varieties, pistachios have the highest concentration of iron that improves hemoglobin and red blood cells production.
  • 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.
  • Low glycemic index makes pistachios good for people with Type 2 diabetes.
  • 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”
  • Arginine – 217 mg/100g (and have high arginine to lysine ratios)
  • Magnesium – 121 mg/100g (34% DV)
  • Zinc – 2 mg/100g (23% DV)

Enjoy your snack and lower your blood sugar level!

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