Two new studies in India found that eating almonds before meals improves blood sugar control in obese and overweight people with prediabetes.
The European Journal of Clinical Nutrition published the first study which was conducted over three days, while the second, which was done over three months, appears in Clinical Nutrition ESPEN.
The three-month intervention with almonds reversed prediabetes (or glucose intolerance) in nearly one-quarter (23.3%) of those studied.
60 people consumed 20 grams of almonds in both the breakfast and lunch studies.
Researchers found that dietary strategies such as including almonds in the diet could improve glucose control and help prevent diabetes progression.
"Results of our studies indicate that almonds might be a key differentiator in helping regulate glucose levels as a part of a dietary plan," said Anoop Misra (lead author, Fortis C-DOC Centre of Excellence for Diabetes and Metabolic Diseases and Endocrinology), New Delhi.
Misra stated that these results show that adding a small number of almonds to each meal can dramatically improve glycemic control for Asian Indians with prediabetes in India in as little as three days.
Researchers found that almonds' nutritional composition of fiber, monounsaturated oils, zinc, and magnesium can help to improve glycemic control and reduce hunger.
Co-author of the studies, Seema Gulati, Nutrition Research Group, National Diabetes, Obesity and Cholesterol Foundation, stated that due to the rising prevalence of diabetes, it is important to consider dietary strategies such as eating almonds 30 minutes before major meals. This will help reduce blood glucose spikes after meals.
The almond treatment group was chosen and the control group was assigned to the study participants. Both received diet and exercise counseling, as well as home-use glucose meters to measure their glucose levels. These were recorded in diaries with information about dietary intake and exercise.
The researchers found that 20 grams of almonds consumed before breakfast, lunch and dinner for three months led to statistically significant weight and body mass index reductions, waist circumference, waist circumference, skinfold testing for shoulder and hip areas, and improved handgrip strength.
They also reported that there were reductions in fasting glucose, postprandial and hemoglobin A1c, hemoglobin B1c, hemoglobin A1c, hemoglobin E1c, proinsulin and total cholesterol as well as LDL-cholesterol and very low-density Lipoprotein.
According to the researchers, there were no changes in beneficial HDL cholesterol, which means that this cardioprotective lipid was not affected by other biochemical alterations.
They also noted that these significant metabolic improvements led to almost one-fourth (23.3%) of prediabetes participants returning to normal blood sugar regulation.
The researchers stated that the findings were important for global public health because of the prevalence of diabetes and the alarming rates of progression from prediabetes into diabetes.
They said that they were particularly relevant to Asian Indians living in India, who are more likely to develop prediabetes into diabetes.
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