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சர்க்கரை நோயாளிகள் சாப்பிட வேண்டிய நட்ஸ் | Healthy and Best Nuts for Diabetics | Dr.V.Madhavan | Doctors நேரம்

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In this video, Dr. V. Madhavan provides expert advice on the best types of nuts for diabetics and heart patients, emphasizing that local options are just as healthy as expensive imported nuts.

The Best Nuts for Diabetics
Dr. Madhavan highlights that common, affordable nuts like peanuts (groundnuts) and cashews are excellent choices [00:19].

Peanuts: These have the highest protein content among all nuts. The purple skin of the peanut contains resveratrol, a potent antioxidant also found in red grapes/wine that promotes longevity [04:08], [04:29].

Cashews: Despite being widely feared, 80% of cashew fat is "unfrozen" fat (oleic acid), which is heart-healthy. However, it is heat-sensitive and should not be deep-fried [03:22], [03:59].

Imported Nuts: While walnuts, almonds, and pistachios are heavily marketed (mainly due to large-scale production in places like California), their nutritional profile is quite similar to local peanuts and cashews [07:28], [08:15].

Preparation and Quantity Guidelines
Serving Size: The recommended amount is a closed handful of mixed nuts daily [07:02], [09:28].

Total Calories: 100g of any nut typically contains between 580 and 690 calories. Since most adults only need 2,000–2,200 calories per day, nuts must be factored into your total daily intake to avoid weight gain [01:09], [05:21].

Cooking Method (Crucial):

Do not deep-fry: Deep-frying turns healthy "cis-form" fats into harmful trans-fats that the human body cannot digest properly [10:18], [10:38].

Dry Roast or Shallow Fry: Choose nuts that are dry-roasted (e.g., in sand or a pan) or eaten raw. Avoid "masala peanuts" fried in palm oil [09:09], [09:44].

Health Benefits
Nuts contain healthy fats like linoleic, oleic, and linolenic acids, which are beneficial for the brain, heart, and blood vessels [06:43], [07:02].

A daily serving of nuts is recommended for both diabetics and blood pressure patients as part of a balanced diet [08:40], [09:20].

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