In a new study published in Diabetes Care, eating just half a cup of nuts significantly improved blood sugars and cholesterol levels (1).
Here is the problem: when sugars are just slightly elevated, which is the case for about 80% of all American adults, bad things happen. Such as:
- Increased belly and hip fat
- Increased risk of Alzheimer’s
- Increase wrinkles on the inner and outer skin (it’s worse when you wrinkle on the inside)
- Increased cholesterol
- Increased risk of heart disease and most chronic ailments
- Increased free radical damage
This is just the short list – for details, please read my newsletter series on Pre-Diabetes and Blood Sugar.
Eating more nuts has been linked to a host of health benefits, including decreasing the risk of high blood pressure, heart attack, Alzheimer’s, high cholesterol and diabetes.
Remember, nuts are harvested in the fall, so it seems nature is telling us to eat more of them in the winter. While increased consumption of nuts has not been in any way associated with weight gain, gaining a few healthy pounds in the winter is quite natural. Nuts are heavy and dense, rich in good fats and protein. These are essential for building up the body during winter – nature’s rebuilding time.
In this study, 117 type II diabetic subjects were split up into 3 groups:
Group One added 1/2 cup of nuts to their diet
Group Two added a low sugar muffin to their diet
Group Three added 1/2 a muffin and 1/2 the amount of nuts to their diet
After three months, those who ate only nuts had better control of their blood sugar and lower LDL (bad) cholesterol levels than participants in the other two groups. There was also a significant reduction in hemoglobin a1c, which in turn provides a significant reduction in cardiovascular damage.
Surprisingly, in this study, blood sugars fell for those who were already on blood sugar medication, and cholesterol levels fell for those on cholesterol-lowering statin drugs who had already achieved normal levels.
Do your best to eat raw and unsalted nuts!!!