Tags: Healthcare Reform | Diabetes | Heart Disease | nuts | cardiovascular disease | type 2 diabetes

Nuts Reduce Risk of Diabetes, Heart Disease

Nuts Reduce Risk of Diabetes, Heart Disease

By    |   Tuesday, 07 May 2019 08:31 AM

A recent study published in Circulation Research shows that a near-daily serving of nuts may lower the risk of cardiovascular disease in people with type 2 diabetes.

The study, outlined in an article appearing in Harvard Health Publishing, says that when researchers asked 16,000 people diagnosed with type 2 diabetes about their nut eating habits over several years, they found people who ate five servings of nuts per week had a 17 percent lower risk of cardiovascular disease compared to those who ate less than a serving of nuts per week.

The researchers say that nuts are chock full of unsaturated fat, fiber, and minerals which help control blood sugar, blood pressure and cholesterol. The most beneficial were tree nuts that include walnuts, almonds and pistachios. Peanuts are technically legumes and didn’t seem to provide as many health benefits.

Leading health expert Dr. Joel Fuhrman, author of “The End of Diabetes,” says that eating nuts and seeds can also help you lose weight and help prevent diabetes in the first place.

“Researchers from Harvard noted that people who ate one ounce of nuts five times a week reduced their risk of developing diabetes by 27 percent,” he says.

Here are more health benefits:

  • Anti-aging. According to Healthline, nuts are also loaded with antioxidants, specifically polyphenols that combat oxidative stress by neutralizing free radicals and protect your cells against damage.
  • Blood lipid levels. Nuts may also lower your cholesterol and triglyceride levels. Pistachios, especially, have been known to lower triglycerides in obese people and those with diabetes. Almonds and hazelnuts have been shown to raise the HDL or “good” cholesterol levels. Tasty macadamia nuts have been scientifically proven to reduce over-all cholesterol levels as much as a low-fat diet.
  • Inflammation. Dr. Gabe Mirkin, author of “The Healthy Heart Miracle,” says that nuts are anti-inflammatory and can lower the risk of diseases linked to inflammation including reducing the risk of heart attacks. “My guideline is to snack on a handful of nuts daily,” he says.
  • Fiber. Nuts are rich in fiber which helps your keep gut bacteria healthy. The nuts with the most fiber include almonds, pistachios, hazelnuts, pecans and peanuts.

Experts say that eating raw nuts has more health benefits that roasted since key nutrients can be destroyed in the roasting process. They suggest that if you prefer roasted nuts, DIY at a low-to-moderate temperature such as 248°F to 284°F and use coconut oil to enhance the flavor. Roast for no more than 15 minutes.

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A recent study published in Circulation Research shows that a near-daily serving of nuts may lower the risk of cardiovascular disease in people with type 2 diabetes.
nuts, cardiovascular disease, type 2 diabetes
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2019-31-07
Tuesday, 07 May 2019 08:31 AM
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