
Diabetes mellitus requires a person to severely limit his or her diet in order to control blood glucose levels. To build a diet, foods that have a low glycemic index are used. Nuts deserve special popularity among people with diabetes. In particular, pine nuts are a healthy and delicious snack. Pine seeds (this is the tree they grow on) contain a lot of vitamins, amino acids, dietary fiber and minerals that the body needs for healthy functioning.
What is the glycemic index
The glycemic index (GI) is a measure of the rate at which glucose from a food is broken down in the gastrointestinal system and enters the bloodstream. If this process occurs quickly, the food is considered to have a high GI.
Glucose is necessary for the body to function normally - with it the nervous system is better able to cope with mental, emotional and physical stress. It is possible to get it not only from sugary foods, as many think, but from any products that contain carbohydrates. Conductor of glucose to the cells is the hormone insulin. If it is not produced well, the blood glucose level rises.
There are so-called fast carbohydrates, which are rapidly transformed into glucose and increase energy levels, and "slow" carbohydrates, which work evenly and do not cause spikes in blood sugar.
Glycemic index of pine nuts
In botanical terms, cedar nuts are the seeds of a pine tree. In spite of this their chemical composition is close to the indicators of real nuts. Cedar seeds, like other nuts, have a low GI - only 15. That's why they can be included in dietary diets for diabetes.
In 100 g of pine nuts contains up to 4.3% of carbohydrates (9.38 g). These are so-called complex carbohydrates that are slowly transformed into glucose and help control weight and blood sugar levels. Having enough slow carbohydrates in your diet is key to your health. Pine nuts provide the body with a large number of useful micro- and macronutrients and give a feeling of fullness for a long time.
Composition of pine nuts
Siberian pine seeds are rich in B vitamins, vitamins A, E and K. They also contain iron, phosphorus, zinc, magnesium, copper and manganese. It is a source of 19 amino acids, among which 8 come into the body only with food, so they are essential:
- Leucine;
- Isoleucine;
- Lysine;
- Methionine;
- Threonine;
- Tryptophan;
- Valine;
- Phenylalanine.
The human body does not synthesize these amino acids on its own, but they are necessary for normal development of muscle mass, increase elasticity of ligaments, improve skin and tendons.
The benefits of pine nuts for diabetes
Consumption of cedar seeds provides a healthy cardiovascular system. Thanks to their low glycemic index, pine seeds help maintain normal cholesterol and blood sugar levels.
The only restriction on consumption can be an allergic reaction, as with other types of nuts. That is why it is worth limiting the first portion to 2-3 nuts and to monitor the state of health. If there are no allergies, you can increase the dose to the daily rate of 2-3 tablespoons.
Recent studies show that as little as 60 grams of seeds a day, eaten on an empty stomach, reduce glucose levels as well as the body's sensitivity to insulin in people with type 2 diabetes. In addition, just half of this serving provides 109% of the daily allowance of an important health mineral, manganese. This keeps the risk of developing diabetes to a minimum. This property is also supported by other substances in the composition of pine nuts - phenolic compounds (polyphenols).
How to use
Nuts can be eaten raw or roasted. Peeled seeds can be fried in a frying pan without adding oil. They can also be added to various dishes: sauces, salads, porridges. In any dish where you want to replace the usual nuts, pine kernels will be a great alternative.