Walnuts are a vital source of energy, with a high fiber, magnesium and vegetable protein content, pecans, macadamias and brazil nuts become part of every healthy menu in the world for their antioxidant and anti-aging abilities.
Recent research has found that they can also be essential in type II diabetes prevention.
Nuts and Type II Diabetes: A research
Something as simple as the consumption of three pistachios, three macadamias or 3 pecans, can help you improve your fasting blood glucose and HbA1c, essential indicators in the fight against diabetes.
Canada researchers make a study linking the properties of nut consumption with Type II Diabetes prevention. The study evaluates 84,000 American nurses aged between 34 and 59 over a period of 16 years.
Women who took about 28 grams a day (the equivalent of a handful of walnuts) at least five times a week had about 27% less risk of developing type II diabetes.
If consumption was limited to an average of 1-4 times per week, the risk decreased by 16% compared to those who hadn’t tried them.
Apparently, this is due to the ability of monounsaturated and polyunsaturated fats, present in nuts, to stabilize insulin sensitivity and reduce glycemic indexes in the diet.
How many nuts should I eat?
Nonetheless, the results showed that nuts shouldn’t just be ‘added’ to the diet They should replace snacks between meals, to avoid the risk of weight gain due to their high-calorie level.
On the other hand, nuts contain a lot of fiber, which decreases carbohydrates absorption and thus reducing blood glucose levels after eating.
Is very easy to incorporate nuts into your current eating habits. Replace some of your snacks with a handful of macadamias or pecans, and you will see results not only in your sugar levels, but also in your memory, skin elasticity, and cardiovascular health.
