Select Page

I came across an interesting article about the health benefits of eating nuts.  A study shows how eating a handful of nuts daily is helpful in preventing prediabetes and helps stabilize type 2 diabetics. Eating nuts as a snack instead of many typical snacks such as granola bars or yogurt.

According to researchers from Pennsylvania State University, eating an average of 52 grams of nuts a day can reduce the likelihood of developing insulin resistance, a precursor to type 2 diabetes. It’s estimated that up to 50 percent of people with insulin resistance will develop diabetes if they don’t make lifestyle changes.

“Previous studies have suggested that eating nuts regularly is tied to better blood glucose (sugar) control and protection from type 2 diabetes. The new findings suggest that adding nuts to your daily diet can help improve insulin sensitivity.

Nuts are high in healthy unsaturated fats, fats thought to help improve insulin sensitivity. Dietary fiber and magnesium in nuts may also play a role.

“Pistachios and walnuts are a good source of alpha linolenic acid (ALA), an omega-3 fatty acid linked to protection from type 2 diabetes.

52 grams of nuts, the average daily intake across the 40 studies, is equivalent to 300 calories worth of almonds (43 nuts), 340 calories of walnuts (26 halves) or 290 calories of pistachios (74 kernels).

To prevent adding excess calories to your diet, swap nuts for snacks such as granola bars, crackers, cookies and chips. Substitute nuts for granola as a topping on yogurt.  Replace meat in stir-fries with nuts, which, in addition to unsaturated fat and fiber, add plant-based protein.”

Excerpts from an article by Leslie Beck, a Toronto-based private practice dietitian, Director of Food and Nutrition at Medcan.