Walnuts may reduce risk of Type 2 Diabetes
Recent studies have shown women who ate a 1 ounce portion of nuts five or more times a week had a decreased risk of developing type 2 diabetes than those who rarely or never consumed nuts. This is due to the high omega-3 polyunsaturated content of nuts such as walnuts, almonds, and pecans. Walnuts, in particular, have gained recent attention because according to Simopoulos, “Walnuts are unique because they have a perfect balance of n-6 and n-3 polyunsaturated fatty acids at a ratio of 4:1.”
Not only do walnuts play a role in lowering the risk of diabetes, they also benefit those with diabetes by acting as a cardioprotective agent. According to the American Diabetes Association, 65% of people with diabetes die from heart disease or stroke. Therefore, it is important that those with diabetes follow a heart healthy diet and maintain low cholesterol levels. Walnuts have been shown to lower cholesterol, increase the ratio of high-density lipoprotein cholesterol to total cholesterol, and reduce inflammation. Also, a recent study showed that people with type 2 diabetes who began eating walnuts five times a week decreased their LDL or “bad” cholesterol by 10%.
Walnuts, although energy dense, play an important role in a heart healthy diet. Consuming a 1 ounce portion of nuts per day in foods such as cereal, salads, soups, yogurt or just as a snack can improve your cholesterol and therefore lower your risk of heart disease and diabetes.
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