Many people around the world live with type 2 diabetes, and managing blood sugar levels is a key part of staying healthy with this condition.
A new study from the University of Toronto brings good news: eating nuts instead of bread or muffins may help people with diabetes keep their blood sugar in check and lower their risk of heart problems.
Nuts are not just crunchy and tasty. They are packed with nutrients that help your body in many ways. Common nuts include almonds, walnuts, cashews, pistachios, and peanuts (which are actually legumes, but we often treat them like nuts). These foods are full of healthy fats, fiber, protein, and important vitamins and minerals.
Past research has already shown that nuts can help people maintain a healthy weight and avoid long-term illnesses. But this new study wanted to know if replacing carbohydrates like bread with nuts could have an even bigger impact for people with type 2 diabetes.
The researchers focused on blood sugar control and heart health. They also looked at cholesterol levels, including LDL cholesterol, which is often called “bad cholesterol.” High levels of LDL can clog your blood vessels and lead to heart attacks or strokes.
The study involved 117 older adults who had type 2 diabetes and were already taking medicine to manage their blood sugar. These people were divided into three groups.
One group ate about 75 grams of mixed nuts each day. Another group ate whole-wheat muffins with the same number of calories and protein, but from carbs instead of nuts. The last group ate half nuts and half muffins.
After three months, the group that ate only nuts showed the most improvement. Their blood sugar levels were lower, and they had better cholesterol numbers. Specifically, their LDL and non-HDL cholesterol went down. These changes mean a lower risk of heart disease.
The results suggest that nuts, which contain healthy fats, can be a better choice than carbohydrate-rich foods for people with diabetes. By simply swapping muffins for nuts, people may improve both their blood sugar and heart health.
There was one health issue during the study. A participant in the half-nut group had a heart rhythm problem after shoveling snow, but this was not caused by the diet.
Different types of nuts also have different benefits. Almonds are high in calcium and provide many helpful nutrients. Pecans have lots of fiber, which helps digestion. Macadamia nuts are rich in healthy fats that support cholesterol health. Walnuts are full of omega-3 fats, which are good for the heart.
The researchers say we need more studies to understand the benefits of each kind of nut. But for now, the message is clear: replacing some of your daily carbs with nuts could help you manage diabetes and reduce your risk of heart problems.
This study was led by David J A Jenkins and his team and published in the journal Diabetologia. It adds to the growing evidence that small changes in what we eat can make a big difference in our health.
If you care about heart health, please read studies about root cause of heart rhythm disorders and Warning signal from the kidneys can predict future heart failure risk.
For more about heart health, please read studies about a surprising link between alcohol drinking and heart health and both blood pressure numbers can predict heart disease risk.
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