Tree Nut Benefits For Those With Diabetes

You need to heed your doctor’s dietary advice and make diabetes management a priority, but do not avoid eating nuts just because you think they cause weight gain.

Research indicates the opposite is true, that consuming nuts regularly promotes weight loss, and is associated with heart health and a reduced risk for diabetes.

Pecans, walnuts, Brazil nuts, almonds, and hazelnuts contain an amino acid called l-arginine, known to support cardiovascular health. Plus, those who partake of nuts tend to have lower blood pressure and fewer metabolic syndrome risk factors (e.g., abdominal fat, high fasting glucose).

Tree Nut Nutrition

Macadamias and Pecans

Tree nuts generally contain a good balance of healthy fats, quality protein, and carbs. Pecans and macadamia nuts, for instance, each provide high levels of healthy fat with smaller amounts of carbs and protein.

More than half of the fatty acids in macadamia nuts is the heart healthy monounsaturated fat oleic acid—comparable to the beneficial fat content of olives. Macadamias are also a rich source manganese, magnesium, and thiamin.

Luscious pecans are bursting with 19 plus minerals and vitamins, and research suggests they help lower LDL cholesterol and support arterial health.

Walnuts, Almonds

Snacking on a quarter cup of walnuts gives a day's worth of omega-3 fatty acids, plus plenty of copper, manganese, and biotin. The walnut’s skin, though some people find it bitter, is dripping with antioxidants. To get the most from a walnut, we should eat them with the skin intact.

An almond’s skin is also full of antioxidants (e.g., phenols, flavonoids), those usually gotten from fruits and veggies. Just an ounce of these flavorful nuts gives us about the same amount of polyphenols (plant nutrients) as a cup of green tea.

Pistachios and More

People with diabetes can especially benefit from enjoying pistachios, though these nuts have more carbohydrate and less healthy fat than some others. The benefit comes from pistachios’ great store of lutein, beta-carotene, and vitamin E. Eating a serving or two each day also reduces oxidized LDL cholesterol in those with high levels.

Cashews are full of healthy fats as well, but like pistachios contain more carbs than other nuts. Pine nuts have about the same fat/protein/carb ratio as pecans and macadamias.

To get the most benefit from any tree nut, snacking on the raw and organic variety is recommended.

Healthy Odds

With diabetes, caution is the better part of wisdom. Before making any changes to a diet that is already managing your diabetes well, consult with your doctor.

Having said that, making tree nuts a regular part of your diet seems worth the expense and any dietary tweaking necessary. Nuts not only give us valuable nutrients they may add years to our life.

“Even those who ate nuts less than once a week had a seven percent reduction in risk [of dying for any reason]," reported the Washington Post about a 30 year Harvard study on nut consumption. "Consuming nuts at least five times a week corresponded to a 20 percent drop in mortality risk for heart disease, a 24 percent decline for respiratory disease and an 11 percent drop for cancer."

Source: mercola
Photo credit: Cowbell Solo

Get A Free 7 Day Diabetes Meal Plan

Get a free 7-Day Diabetes Meal Plan from Constance Brown-Riggs who is a Registered Dietitian-Certified Diabetes Educator and who is also a national spokesperson for the American Dietetic Association.

Just enter in your email below to download your free Diabetes Meal Plan.

By clicking Submit, you agree to send your info to InformationAboutDiabetes.com who may contact you with updates and information and we agree to use it according to our privacy policy.

More Articles

Treatment of Diabetes Depends on if it Is Type 1 or Type 2

The treatment of Diabetes depends upon which type of Diabetes a person has....

Having elevated blood sugar can damage our body’s nerves over time.

Diabetic neuropathy is the generic term for all...

Modern fitness culture has popularized a wide range of high-intensity activities, from Crossfit and spin-class to marathon running and exercise...

Depression is a mood disorder that causes you to feel sadness and lose interest in activities that you once enjoyed. The symptoms of depression...

There have been numerous studies that have demonstrated the link between gut health and autoimmune diseases, immune system, mental health, mood,...

More Articles

Nerve damage affects about 50 percent of people with diabetes, according to the American Physiological Society. Numbness, tingling and pain in the...

Diabetes has no known cure, but there are many ways to control the disease and prevent the symptoms from interfering with daily life. One major...

There are a host of complications that come along with diabetes of either type. Among them are increased risks for amputation, cardiovascular...

There is no question that people with diabetes need a diabetes diet plans and...

The different sugar content of fruits can be confusing when you are trying to manage your blood glucose. For instance, a half cup of raspberries...

Oil pulling therapy derives from Ayurveda, a holistic healing system developed thousands of years ago in India. Ayurvedic medicine maintains that...

It’s only been recently that doctors, including endocrinologists, have realized the starring role gut microbes play in our health. The unique...

Well-controlled diabetes may depend on medication, but nutrition is perhaps the most important factor. There are many foods that can be added to...

Sleep apnea — a condition that causes shallow or obstructive breathing patterns — is an unpleasant disorder that often goes hand in hand with...

COPD (chronic obstructive pulmonary disease) is a chronic inflammatory lung disease that causes difficulty breathing, wheezing, cough, and mucus...

Certain dietary supplements may play a beneficial supporting role in the prevention and management of diabetic neuropathy. Frequently...

Evidence is mounting that consuming black cumin helps to manage type 2 diabetes. The spice lowered blood glucose levels and blocked AGE glycation...

Hot weather does not directly alter blood glucose levels. However, sweltering temperatures affect our metabolism and the release of hormones. Heat...

Diabetes can seem to have an almost limitless list of symptoms. Now headaches are added to the list. The ebb...

One way to ensure our body gets a variety of nutrients is eating nutrient-dense foods, and one of the most nutrient-dense foods on our planet is...