Almonds May Reverse Prediabetes

Prediabetes is a real problem. And it should be taken seriously according to the CDC. Not only is prediabetes a precursor to type 2 diabetes, but the condition raises the risk of stroke and heart disease. Diet is a key tool in treating prediabetes and diabetes. Nuts are typically key foods in diets that fight diabetes and prediabetes. And a recent study has suggested that almond-consumption may be a possible approach to reversing prediabetes.

The American Diabetes Association (ADA) and the CDC use the following blood-glucose criteria for prediabetes: 5.7% ≤ A1c ≤ 6.4%; 100 mg/dl ≤ FPG ≤ 125 mg/dl; and 140 mg/dl ≤ OGTT≤ 199 mg/dl.

And one study revealed just how much heart disease is associated with prediabetes -- even at the lower ends of the criteria. For example, cardiovascular disease is associated with 140 mg/dl, the lower end of the oral glucose tolerance criterion, and 110 mg/dl for the fasting plasma glucose criterion, which is closer to the lower end than the upper end of the criterion. The study consisted of  95,783 subjects, who had experienced cardiovascular disease within the last 12.4 years.

In the almond-related study mentioned above, it was shown that consumption of almonds can reverse prediabetes. The study consisted of 66 Asian Indians. The aim of the study was to determine if consuming almonds before meals could slow the progression of prediabetes to type 2 diabetes. The potential slow-down resulting from almonds is important since Asian Indians are known to move from prediabetes to type 2 diabetes at a higher pace than some other ethnic groups.

The researchers wanted to determine if consuming 20 g of almonds 30 minutes before major meals could improve glycemic, anthropometric, and metabolic parameters over a period of three months. And, indeed, the researchers concluded that consuming 20 g of almonds 30 minutes before major meals can reduce body weight, waist circumference, fasting blood glucose and glucose levels after the two-hour oral glucose tolerance test.

Almonds are known to be a healthy addition to an eating pattern. The almond-related study results just add to the list of benefits that can be derived from almond consumption: prediabetes reversal.

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Plant-Based Diet Quality is Important for Cardiovascular Health

A leading cause of death and disability in the world is cardiovascular disease (CVD). Food has a vital influence on the development and management of cardiovascular disease. And reducing the consumption of animal products has been shown to have a positive impact on cardiovascular health. However, simply reducing meat intake is not enough. A focus on overall diet quality, including the consumption of a variety of plant-based foods, is essential for reducing cardiovascular risk.

Studies have consistently shown that a diet high in animal products, particularly red and processed meat, is associated with an increased risk of CVD. Animal products are high in saturated fats and cholesterol, which have been linked to an increased risk of CVD.

A diet filled with plant-based foods, like fruits, vegetables, whole grains, legumes, and nuts, has been shown to have a protective effect on cardiovascular health. These foods are high in fiber, antioxidants, and unsaturated fats, and have been linked to improved blood pressure and lipid profiles which can reduce the risk of CVD.

Indeed, individuals should select plant-based foods that are close to natural. The foods should be whole foods. These are foods that have received very little processing or refining. Whole foods typically contain no additives or artificial ingredients. Although individuals can select from animal products infrequently in moderation, individuals should abstain from eating fried foods such as fried poultry and fried fish. Also, when animal products such as low-fat dairy and eggs are consumed, these products should be eaten infrequently and in moderation.

Healthcare providers should discuss the importance of diet quality with their patients when discussion cardiovascular health. This is especially true for patients considering a plant-based diet. Patients should be warned not to assume that all plant-based diets will improve cardiovascular health, just because there is an absence of meat. The patients should be warned to avoid non-meat foods that have been processed or contain additives or artificial ingredients.

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