Sometimes It's Okay To Go Nuts!

A new study shows that mixed nuts are a great replacement for carbs to control type 2 diabetes.

Many studies show that nuts can lower cholesterol. The main fat-busting factor is a fat itself: the "good fat" monounsaturated fatty acids (MUFAs) in walnuts, almonds and other nuts. Nuts also deliver plenty of high-quality protein, magnesium and fiber.

Now, a new three-month study from researchers at the University of Toronto showed that people with type 2 diabetes who ate 475 calories a day in mixed nuts (mostly almonds, pistachios, walnuts, pecans, hazelnuts, peanuts, cashews and macadamias) had a significant decrease in long-term blood sugar levels, compared to people who ate the same amount of calories as muffins with similar protein content — but no MUFAs. The exact amount of nuts that worked was 2½ ounces daily, or about 2 generous handfuls. (An ounce or so of mixed nuts a day didn’t do the trick.)

More good news: the nuts also lowered levels of bad LDL cholesterol and of dense particles of cholesterol called apo (B) — both of which are linked to heart attacks and strokes.

Other research shows that eating more nuts can help you lose weight, as long as you cut the equivalent amount of calories from the rest of your diet. One reason is because it takes almost more energy to digest and metabolize the nuts than the calories they contain! Nuts also regulate blood sugar levels, which helps with weight loss.

One caution: Don’t eat nuts fried in oil. I recommend dry roasted. And salted is fine (and much tastier!), unless you have high blood pressure or heart failure.

References

"A 'nutty' solution to type 2 diabetes management," EurekAlert!, July 12, 2011