Passing the age of 60, blood pressure and blood sugar often become two indicators that are monitored more frequently. This is also a stage where the risk of cardiovascular disease, type 2 diabetes and muscle mass loss increases.
The diet of elderly people with diabetes needs to be individualized, and at the same time must ensure enough protein to maintain muscle mass.
The elderly should eat plenty of non-starchy vegetables, whole fruits, beans, whole grains, nuts and suitable protein sources.
In this food group, walnuts are noteworthy for their characteristic fat components.
Unlike many snacks that contain a lot of refined starch or added sugar, most of the energy of walnuts comes from unsaturated fats, along with fiber, plant protein and bioactive compounds.
In particular, this type of nut provides alpha-linolenic acid (ALA) - an omega-3 fatty acid of plant origin. This is one of the reasons why this type of nut is often studied in relation to cardiovascular health.
Walnuts are not a food that has a direct hypoglycemic effect, but when used to replace confectionery, biscuits, refined starchy foods or sugary snacks, it can help make meal structures more favorable for metabolic control.
Unsaturated fats, protein and fiber in nuts also make them different from a dish rich in refined carbohydrates.
This is why nutritionists include nuts in the food group that may appear in the healthy eating model for people with or at risk of diabetes.
A small serving of about 25-30 g/day, equivalent to a small handful, is a practical way to incorporate walnuts into your diet. You can eat them directly, adding oats, unsweetened yogurt, or salad.
You should choose types that are not soaked in sugar, not coated with honey and not roasted with salt.
In summary, after the age of 60, a small handful of unsalted walnuts can be a reasonable choice to supplement unsaturated fats, fiber and plant protein, but the effectiveness of cardiovascular and metabolic protection still depends on the entire diet, exercise, weight and treatment adherence.
