Snacking on almonds before meals improved blood sugar control in overweight and obese people with prediabetes, according to two new studies conducted in Indian participants. The first study conducted over three days was published in the European Journal of Clinical Nutrition and the second carried over three months appears in the journal Clinical Nutrition ESPEN.
The researchers found that three-month almond intervention reversed prediabetes, or glucose intolerance, to normal blood sugar levels in nearly one quarter (23.3 per cent) of the people studied.
In both the studies, 60 people ate 20 grammes of almonds, around a small handful, 30 minutes before breakfast, lunch, and dinner throughout the study durations.
They found better glucose control over time through dietary strategies like including almonds could help stave off diabetes progression, the researchers said.
“These results showcase that the simple addition of a small portion of almonds before each meal can quickly and drastically improve glycemic control in Asian Indians in India with prediabetes in just three days,” Misra said.
Almonds’ nutritional makeup of fibre, monounsaturated fats, zinc, and magnesium work together to help provide better glycemic control and reduce hunger, the researchers said.