A new study from the University of Toronto has found that eating nuts instead of carbs could help people with type 2 diabetes keep their blood sugar levels under control.
This is important because managing blood sugar is key to staying healthy and avoiding serious health problems linked to diabetes.
Nuts are simple dry fruits with an edible seed inside a hard shell. Common types include almonds, walnuts, cashews, pistachios, pecans, hazelnuts, pine nuts, Brazil nuts, and even peanuts. Though peanuts are technically legumes, we often treat them like nuts.
Nuts are not only tasty but also full of healthy nutrients. Earlier research already showed that eating nuts regularly can help control weight and lower the risk of long-term illnesses. This new study looked at whether replacing carbohydrates with nuts could help lower blood sugar and improve heart health in people with diabetes.
Carbohydrates, especially refined ones, can quickly raise blood sugar levels. On the other hand, nuts are high in healthy fats, especially monounsaturated fats, which are known to support heart health.
The researchers also looked at how nuts affect cholesterol and other health markers. Lowering LDL cholesterol (the “bad” kind) is important because high levels can clog arteries and lead to heart attacks and strokes.
In the study, 117 older adults with type 2 diabetes participated. All of them were taking medicine to control their blood sugar. They were split into three groups and followed different diets for three months:
One group ate 75 grams of mixed nuts each day.
Another group ate whole-wheat muffins that had the same calories and protein but came from carbs.
The third group had half nuts and half muffins.
At the end of the three months, people in the full-dose nut group had lower blood sugar than those in the muffin group. They also had lower LDL and non-HDL cholesterol levels. These are both good signs for reducing the risk of heart disease.
This means that replacing some carbs with nuts can help people with type 2 diabetes manage their condition and support heart health at the same time.
Only one participant in the study had a health issue. This person, who was in the half-dose nut group, went to the hospital for a heart rhythm problem after shoveling snow. Doctors said the problem was unrelated to the study.
The study also pointed out that different nuts offer different benefits. Almonds are rich in calcium and other nutrients. Pecans are high in fiber, which helps digestion. Macadamia nuts are full of monounsaturated fats, which are good for cholesterol. Walnuts provide omega-3 fatty acids, which are great for heart health.
More research is needed to understand how each type of nut might help people with diabetes in unique ways. But for now, this study shows that eating more nuts and fewer carbs can be a smart and healthy change for people with type 2 diabetes.
The research was led by Dr. David J A Jenkins and published in the journal Diabetologia. It adds to growing evidence that small changes in diet—like adding more nuts—can have a big impact on health.
If you care about diabetes, please read studies about New diabetes drug could control blood sugar and body weight better and findings of Common diabetes drugs linked to increased heart risk.
For more about diabetes, please read studies about Why diabetes drug metformin can help increase longevity and findings of This drug could manage type 2 diabetes for a long time.
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