Snack Smart on World Diabetes Day: Swap Processed Treats for Pistachios

It’s time to reconsider our snacking habits as the world observes World Diabetes Day. Making better snack choices is one of the easiest yet most efficient ways to control blood sugar levels in light of the rising prevalence of diabetes and prediabetes. Experts advise switching to pistachios, a tiny snack with significant health benefits, rather than processed chips, cookies, or sugar-filled bars.

Protein, fibre, and healthy fats included in pistachios help control blood sugar levels and prevent abrupt hunger pangs. They are a great snack option for people with diabetes or those trying to avoid it because of their low glycaemic index. American Pistachios encourage a gradual release of energy, which keeps you full and energised longer than processed snacks that induce sharp increases in blood sugar levels.

Beyond blood sugar regulation, pistachios improve heart health and weight management, all of which are critical for preventing diabetes. Good fats, antioxidants, and plant-based nutrients work together to lower cholesterol and belly fat while promoting insulin sensitivity.

Pistachios’ ability to prevent diabetes has been further demonstrated by a ground-breaking study carried out by the University of Madras in association with the Madras Diabetes Research Foundation (MDRF). According to the study, people with prediabetes can considerably postpone or perhaps avoid developing diabetes by eating a handful of roasted, unsalted pistachios (around 30g) before meals.

The study, which was led by Dr. V. Mohan, Senior Diabetologist and Chairman of Dr. Mohan’s Diabetes Specialities Centre and MDRF, was published in the Journal of Nutrition. It showed that individuals who included pistachios in their daily diet saw improvements in blood glucose and cholesterol levels, decreases in body weight, and a significant drop in HbA1C levels and waist circumference when compared to the control group. These results suggest a decreased chance of type 2 diabetes.

The Harvard T.H. Chan School of Public Health, Harvard Medical School, and the Institut d’Investigacio Sanitaria Pere Virgili and Instituto de Salud Carlos III (ISCIII) in Spain collaborated to perform the clinical trial, which included 120 prediabetic people. American Pistachio Growers, a nonprofit, provided funding for the study.

Make a little, thoughtful change this World Diabetes Day: replace your processed snacks with pistachios. You may be able to prevent diabetes, maintain better health, and naturally control your blood sugar levels with just a tiny handful each day.

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