Saturday, May 5, 2012

How to Reduce Your Risk of Diabetes

Studies reveal that you can reduce your risk of devleping diabetes by almost 30% by including nuts in your diet 5 days a week.

 While looking for nutritional information on nut butters and nuts, I found some very interesting information related to many degenerative diseases and how the good fats in nuts are very beneficial for blood sugar stabilization. Who knew? I usually avoid them thinking they are too fattening, but the study revealed that they not only do not make you gain wieght,  they can actually help lower your risk of developing diabetes.

I found the study posted on the website Flutters Nut Butters which has lots of interesting information and studies about the benefits and importance of nuts in the diet. The following information is taken directly from their website:

"Nuts can dramatically reduce your risks of developing type 2 diabetes according to a Nurse's Health Study published in the Journal of the American Medical Association on  Thursday, 28 November  2002

.Eating nuts substantially lowers the risk of developing type 2 diabetes and does not lead to weight gain, a large-scale American study of women has found - a result that is likely to also apply to men.


Eating five servings of 30 grams a week reduces a woman's risk of developing type 2 diabetes by almost a third, the research by Dr Rui Jiang from the Harvard School of Public Health in Boston has found. The research appears in this week's Journal of the American Medical Association.

The results are based on an analysis of 83,818 women who took part in the Nurse's Health Study, one of the largest investigations into risk factors for major chronic diseases in women. Participants were a sub-group of the original 121,700 who had no history of diabetes, cardiovascular disease or cancer. They were tracked for 16 years.

"We were not really surprised by our findings," said Jiang. "Nuts contain lots of fat, but most fats in nuts are mono and polyunsaturated fats, which are good for insulin sensitivity and serum cholesterol. Nuts are also rich in antioxidant vitamins, minerals, plant protein and dietary fibre."  (quoted from Flutters Nut Butters website)

The researchers define a serving of nuts as 1 ounce, or 28 grams. Eating five servings a week reduces the risk by 27 per cent. Even eating a serving of nuts less than once a week reduces the relative risk by eight per cent, they said. Consuming between one and four serves a week results in a reduction of 16 per cent."

I used to eat some soaked almonds every morning. I don't know about you, but I'm putting nuts like almonds back in my diet.

Do you eat nuts? Why or why not? Did you know about this study?

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  1. Yes, I knew about this study but I have always shied away from nuts because they are fattening but I have been adding them back into our diet...a mixture of different kinds. Problem is, I love nuts and have to be careful not to overeat. One ounce is not enough for me. :)

  2. Very interesting post. Diabetes is a concern in my family and hubby's we have lost relations due to complications of the disease. Thanks for sharing this info.

  3. Wow, this is news to me. I take it that the nuts are of the unsalted variety. I wonder if peanut butter counts as a nut. I eat much more of it than nuts.

  4. I love nuts for a quick snack. I try to eat just a handful. Pistachios are especially yummy and healthy!!

  5. Yes, I've seen this study and others that show nuts to be a healthy part of an eating plan. I buy almonds, English walnuts, and mixed nuts every week. I've measured them out into quarter cup servings in individual bags, but now just put them into a canister. Our consumption is about the same. I add a handful of walnuts to oatmeal every morning. We use 2 packages almonds (one each salted and unsalted)mixed together one package of low or no salt mixed nuts and just grab a small handful for a snack a couple of times a day.

    My husband was diagnosed Type 2 diabetic about 6 years ago and is now totally off all medication. Nuts and other healthy diet changes are responsible. (However, he was already active and not overweight -- two other components that are usually associated with Type 2 diabetes.)

  6. I love cashews, peanuts and walnuts. But, since I'm already a type 2 diabetic, would they still be beneficial? I'd think so, but is there a study that says?

  7. Seriously? I think that every since I was a little girl I have been afraid of developing diabetes. I watched my Grandma give herself insulin shots and was terrified that would be me someday. It wasn't the health ramifications then, it was the fear of needles. I still worry about this because of family history. I am heading to the kitchen right now to grab a handful of almonds. :D Thanks for this oh so useful info. So GLAD you linked this up to BeColorful this week.

  8. SJerZgirl,
    I don't know the answer to that , but it would be worth investigating. Also, read Charlenes comment about her husband.

  9. Be colorful,
    I was glad to read this info as well. It makes sense that the good fats in nuts have a good effect on insulin!

  10. I love nuts and yes the right kind of fats are essential for our metabolic health:-)Thank you very much for sharing this with us on Seasonal Celebration Sunday! Rebecca @ Natural Mothers Network x

  11. found this info on the "futters nut butters' site? Do you not think they might be some bias to the study?

  12. I love nuts; I think they are definitely part of a healthy diet. Thanks for linking up to Healthy 2Day Wednesday, and come back next time to see if you were featured!

  13. We love our nuts. We like to add them to salads and our homemade bars and snacks. I new they were good for us but had no idea about the reduced risk of type 2 diabetes. Very interesting. Thanks for sharing this with the real food community at Whole Food Wednesdays.

  14. Great tip! I know nuts are high in magnesium, which has been linked to lowering risk as well. I'd love for you to add it on my link party at: Thanks!

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