One serving of almonds and tilapia -- 1 oz. of nuts and 3.5 oz. of fish -- is a low-glycemic lunch or dinner option appropriate for a diabetic meal plan. The tilapia has no carbohydrates, which means it will not trigger a spike in your blood glucose level. Almonds have a glycemic index of 15, so will only influence your blood sugar in minor ways. The glycemic index rating indicates the degree by which a food increases your blood sugar; this index ranges from zero to 100. This dish has other benefits for diabetics as well.
Fiber
Getting enough fiber in the diet is important if you live with diabetes. One serving of almonds and tilapia provide you with 3.1 g of fiber, a dietary inclusion with a recommended daily consumption level of 25 to 38 g. A study published in the March-April 2011 Spanish journal "Nutricion Hospitalaria" indicates that a high fiber diet correlates to a lowered risk of arterial hypertension in diabetic patients. When accompanied by high calcium intake, diabetic patients also demonstrated lower cholesterol. This finding is quite important as you face a higher risk of these conditions, which may trigger a heart attack or stroke, when you have diabetes.
Selenium
The role of selenium in diabetes is often confusing -- some researchers say selenium may contribute to diabetes, while others say selenium may have a protective effect. Research featured in the April 2011 issue of the "European Review for Medical and Pharmacological Sciences" notes that selenium and insulin cooperate when taken together. Researchers theorize that selenium and insulin help normalize blood sugar levels. Almonds and tilapia help you get the daily recommended intake of 55 mcg of selenium because they contain 55.1 mcg per serving.
Vitamin E
One serving of almonds and tilapia provides you with 7.5 mg of vitamin E, and your meal plan should include 15 mg each day. Vitamin E plays an important role in the diabetic diet. A study in the June 2011 issue of "Cell Biochemistry and Function" looked at kidney and lens samples from older diabetic rats, who had suffered kidney and lens damage, when exposed to vitamin E in a laboratory setting. Researchers discovered that vitamin E, as well as vitamin C, helped reduce oxidative stress -- a process by which oxygen damages an organ or other body part -- on the samples. Human studies are needed to confirm these findings.
Niacin
Almonds and tilapia are a good source of niacin, containing 5.8 mg of niacin per serving. You need 14 to 16 mg of niacin daily for best health. A small study containing 15 subjects -- published in the October 2007 issue of "Diabetes and Vascular Disease Research" -- indicates that niacin accompanying statin therapy to lower cholesterol improves the function of small arteries in Type 2 diabetics.
References
- Michael Montignac: The Glycemix Indexes Table
- The Glycemic Gourmet: How to Calculate Glycemic Index
- "Nutricion Hospitalaria"; Are Calcium and Fiber Beneficial for Poorly Controlled Diabetic Patients?; D.A. Matos, et al.; March-April 2011
- American Diabetes Association: Complications
- USDA National Nutrient Database: Nuts, Almonds, Dry Roasted, Without Salt Added
- USDA National Nutrient Database: Fish, Tilapia, Cooked, Dry Heat
