Delicious 89p snack will reduce your blood sugar and help with Type 2 diabetes

Type 2 can cause serious damage to the body if blood sugar levels aren't kept in check.

However, a simple and cheap snack has been discovered that can balance within just an hour and a half of eating it. To fight against the harmful effects of high blood sugar, those with diabetes are often advised to maintain a .

Certain foods have been shown to lower high blood sugar levels, which usually spike after meals. A recent study has spotlighted the benefits of almonds in reducing blood sugar. "Our study showed that almonds tempered the post-snack blood sugar response," revealed Dr Rachel Brown.

"This is significant because consistently high blood sugar levels after snacking or eating a meal could be linked to an increased risk for heart disease." Dr Brown, a Professor of Human Nutrition at the , led the study which involved 100 New Zealand adults aged between 18 and 65 years. Participants ate either a minimum of 42.5g of unroasted almonds or a calorie-matched sweet biscuit snack, reports . Both snacks accounted for 10% of total calorie intake, meaning the amount of snack eaten varied in some cases.

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The research used a randomised crossover design, meaning each participant completed the study eating both the almond snack and biscuit snack on separate days, with a washout period in between. On the test day, participants ate a standard breakfast, followed by their assigned snack two hours later. Regular checks on blood glucose levels and appetite ratings were conducted after participants had finished their meals. The findings showed that those who snacked on almonds had a lower blood sugar response compared to those who opted for biscuits.

Moreover, the study hinted at potential weight loss benefits linked to almond consumption, which could subsequently assist in controlling blood sugar levels. Interestingly, there was no difference in the number of calories consumed at lunch whether participants had an almond or biscuit snack. However, according to food intake records, those who munched on the almond snack reported eating 150 fewer calories throughout the day. If sustained, this calorie deficit could theoretically lead to a weight loss of about half a kilo per month.

This analysis forms part of a year-long study looking into the long-term effects on weight management. Observations from this acute study align with results from a previous study published in the European Journal of Nutrition. Researchers found that a mid-morning snack of almonds (42g), as opposed to no snack, helps control appetite and results in fewer calories being consumed at lunch and dinner. The earlier study's findings suggest that instead of skipping a snack, having almonds as a mid-morning snack may help keep hunger at bay.

Luckily, almonds are reasonably priced in most , with a 60g pot of almonds in costing just 89p. Countless people are unaware they're living with type 2 diabetes as its symptoms often don't leave you feeling ill. But indicators to look out for include peeing more than usual, particularly at night; bouts of intense thirst; overbearing tiredness; unexplained weight loss; itching or thrush in the genital region; slow healing sores and blurry vision. The cautions: "See a GP if you have any of the symptoms of type 2 diabetes or you're worried you may have a higher risk of getting type 2 diabetes." They further instruct: "You'll need a blood test, which you may have to go to your local health centre for if it cannot be done at your GP surgery."