Coimbatore : As World Diabetes Day rolls around on November 14th, 2023, global attention is drawn to the escalating epidemic of diabetes. India, in particular, finds itself at the epicenter of this crisis, bearing the moniker of the ‘Diabetes Capital’ of the world. This year’s World Diabetes Day emphasizes the significance of understanding one’s risk for Type 2 diabetes, aiming to prevent or delay the onset of the condition. In that regard, regular consumption of almonds is found to reverse prediabetes.

Recent studies3,4 highlight that consuming 20g of almonds 30 minutes before meals can improve blood
sugar levels in some individuals. It was also found that 23.3% (7 out of 30) of prediabetes patients returned to normal blood sugar levels after consuming almonds (20g) before meals. While another study5 reveals that consuming almond daily for 12 weeks reduced insulin resistance, fasting glucose, and improved pancreatic function. Additionally, daily almond intake resulted in significant weight loss, a decrease in BMI (body mass index), waist circumference, and a reduction in total cholesterol. These nuts have a low glycemic index and contain nutrients such as protein, dietary fiber, good fats, vitamin E, magnesium, and potassium. As a result, they’re an ideal snack for individuals with prediabetes. Truly, the goodness and health benefits of almonds cannot be undermined.

A recent study2 conducted by Madras Diabetes Research Foundation and Indian Council of Medical Research estimates that more than a million of the nation’s population are battling diabetes. The study also estimates that 136 million of India’s citizens might be on the cusp of developing diabetes, a condition termed as pre-diabetes. The greater concern however is that nearly half remain undiagnosed.
Commenting about rising number of people with pre-diabetes condition in India, renowned fitness expert, Yasmin Karachiwala said, “Prediabetes often stems from inactive lifestyle and poor nutrition. However, reversing it is achievable with consistent, health-focused actions, complemented by medical advice. To maintain an active routine, it’s essential to find a workout you genuinely love, be it dancing, running, yoga, swimming, or aerobics. Coupled with activity, wise food choices play a pivotal role. Ditching unhealthy snacks for nutritious alternatives, like almonds, can be game-changing. These nuts are not just satisfying crunches pre or post workouts but also help in decreasing muscle damage when consumed consistently.”
Talking about rising prediabetes condition amongst adolescents, Nutrition and Wellness Consultant, Sheela Krishnaswamy, said, “The prevalence of prediabetes in India is on the rise. This is worrying because a high number of these people will move from having prediabetes to full-blown type 2 diabetes. This means we need to make better lifestyle choices to slow down or stop this problem. A simple and tasty change we can make is to include almonds as a part of healthy meals. For young people who might be at risk of getting diabetes, almonds can help manage sugar levels in the body. A new study shows that almonds can be a great snack to potentially prevent or slow down prediabetes in the young .”

Renowned Kannada actress, Pranitha Subhash said, “Leading an active life and making healthy food choices can protect us from many illnesses, including diabetes. I make it a point for my family and myself to stay fit by working out regularly and choosing wholesome foods. I’ve found that beginning my day with a few almonds helps manage my weight, as they keep me satiated for longer. Moreover, almonds provide protein and healthy fats that contribute to energy.”