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Consumption of Nuts Correlates with Decreased Risk of Type 2 Diabetes and Less Weight Gain

Many benefits are associated with long term consumption of nuts especially walnuts….. 

Two studies show an association between long term consumption of nuts and a decrease in the risk of weight gain and development of type 2 diabetes.

In a study conducted for 16 years, researchers found an inverse relationship between nuts consumption and diabetes risk. Women who consumed nuts five times or more on a weekly basis had a 36 percent lower risk of developing type 2 diabetes in comparison with women who did not consume any nuts.

In another study on walnut consumption, researchers found when two servings of nuts were added to the women patients’ weekly diet, there was a 21 percent risk reduction compared to women who didn’t have any servings of nuts added. Although consumption of nuts, especially walnuts, has been linked to decreases in weight gain and obesity risk, and delay or prevention of type 2 diabetes, there are some concerns regarding the content of nuts. Nuts have high fat content and are energy dense which may promote weight gain. However, they are also very rich in protein and dietary fiber which can increase satiety. Nuts contain a large amount of vitamins, minerals, antioxidants, and phytoesterols that could also help delay or prevent cardiovascular disease and type 2 diabetes. 

Practice pearls:

  • Multiple studies have found inverse relationship with long term nuts consumption and diabetes development.
  • Nuts may have health benefits in delaying or prevention of cardiovascular disease and type 2 diabetes.

This study was published in the June 2014 issue of the American Journal of Clinical Nutrition. Wood S, Madia JV, and Bolt B. Long-term associations of nut consumption with body weight and obesity.