Scientists from the University of Toronto have discovered that eating nuts instead of carbohydrates may help people with type 2 diabetes manage their blood sugar levels better. The study focused on how replacing carbs with healthy fats from nuts can improve health outcomes for those living with this common condition.
Nuts are dry fruits with a hard shell and one or two edible seeds inside. Some of the most popular nuts are almonds, walnuts, peanuts, cashews, pistachios, and pecans. They are rich in healthy fats, fiber, vitamins, and minerals.
In the past, research has shown that nuts can help people stay at a healthy weight and may lower the risk of long-term diseases like heart disease and diabetes.
In this recent study, researchers wanted to find out what happens when people with type 2 diabetes eat nuts instead of carbohydrate-heavy foods like muffins. They were especially interested in how this change might affect blood sugar, cholesterol levels, and heart disease risk.
The study included 117 older adults who had type 2 diabetes and were already taking medication to lower their blood sugar. These participants were divided into three groups and followed different diets for three months.
One group followed the “full-dose nut diet.” They ate about 75 grams of mixed nuts each day, which is roughly two and a half handfuls. Another group followed the “full-dose muffin diet,” eating three whole-wheat muffins a day.
These muffins were made to have the same amount of protein and energy as the nuts, but their calories came from carbs instead of healthy fats. A third group followed a “half-and-half” diet, eating half as many nuts and muffins.
At the end of the study, the group that ate the full amount of nuts showed better blood sugar control than those who ate muffins. Their blood sugar levels were lower, which means the nuts helped improve how their bodies handled sugar.
The nut-eating group also had lower levels of LDL cholesterol, which is often called “bad” cholesterol because it can build up in blood vessels and lead to heart problems. The study showed that eating nuts every day could help lower both LDL and total cholesterol levels, which is important for heart health.
Only one person in the study had a health issue during the three months, and it wasn’t directly caused by the diet. A participant on the half-nut diet was hospitalized for a heart rhythm problem after shoveling snow, but there were no other serious problems reported.
The researchers concluded that eating nuts instead of carbs may be a good strategy for people with type 2 diabetes. This simple change in the diet could help improve blood sugar levels and reduce cholesterol, both of which are important for managing diabetes and protecting the heart.
They also pointed out that different types of nuts may offer different benefits. For example, almonds are rich in calcium and helpful nutrients. Pecans are high in fiber, which is good for digestion. Macadamia nuts have healthy fats that support balanced cholesterol, and walnuts contain omega-3 fats, which are good for heart health.
The scientists suggest that more studies should be done to see how different types of nuts affect people with diabetes. Each type of nut may have its own unique effects, and future research could help doctors give more specific advice.
This study was carried out by Dr. David J. A. Jenkins and his team and published in the journal Diabetologia. It adds to growing evidence that small changes in what we eat—like swapping muffins for nuts—can have a big impact on health.
If you care about diabetes, please read studies about 5 vitamins that may prevent complication in diabetes, and how to manage high blood pressure and diabetes with healthy foods.
For more health information, please see recent studies about vitamin D and type2 diabetes, and to people with type 2 diabetes, some fruits are better than others.
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