Reduce diabetes risk with walnuts!

Who consumes walnuts has a lower risk of type 2 diabetes

A study by US researchers has shown that people who consume walnuts have a significantly lower risk of developing type 2 diabetes than non-nut users.

Rich in healthy vitamins and minerals

According to experts, nuts are a healthy enrichment of the diet and can protect against serious diseases. Above all, the "queen of nuts", the walnut, brings with it many health benefits. It contains plenty of vitamin E and vitamin B6, minerals (especially magnesium), fiber and valuable phytochemicals. In addition, walnuts of all nut species contain by far the most essential omega-3 fatty acids. And according to one study, walnuts apparently lower the risk of type 2 diabetes.

A US study has shown that people who regularly eat walnuts are less likely to develop diabetes than non-nut users. (Image: weyo / fotolia.com)

Health benefits confirmed in studies

Walnuts, with 63 percent fat and 670 calories per 100 grams of calories, are energetic but also very healthy.

According to health experts, regular consumption of this kind of nut lowers the "bad" LDL cholesterol and prevents cardiovascular diseases.

The fact that walnuts protect health has also been demonstrated in numerous scientific studies.

For example, researchers from Louisiana State University (USA) have found that walnuts can promote gut health and prevent colon cancer.

In addition, they can help with rheumatic diseases due to the contained anti-inflammatory omega-3 fatty acids.

And years ago, the Journal of the "Federation of American Societies for Experimental Biology", the "FASEB Journal", published a study, according to which walnuts despite high fat content can provide protection against type 2 diabetes.

California researchers came to a similar conclusion in a recent study.

Reduced risk of type 2 diabetes

In the study, researchers from the David Geffen School of Medicine at the University of California, Los Angeles, analyzed data from 34,121 adults aged 18 to 85 years.

These individuals were asked about their dietary habits as part of the National Health and Nutrition Examination Survey (NHANES), whether or not they were diagnosed with diabetes, or taking diabetes medications.

The analysis showed that people who consumed walnuts, unlike people who did not eat walnuts, had a significantly lower risk of diabetes.

The average intake among walnut users was approximately 1.5 tablespoons per day. The doubling of walnut consumption (three tablespoons) was associated with a 47 percent lower prevalence of type 2 diabetes.

This amount of walnuts, according to the scientists, is close to the recommended serving size of four tablespoons.

The researchers' findings were published in the journal Diabetes / Metabolism Research and Reviews (Diabetes Metab Res Rev).

No causality detected

"These findings provide further evidence for food-based guidance to reduce the risk of diabetes," explains study author Dr. Lenore Arab in a statement from the California Walnut Commission that funded the study.

"The strong link we see in this study between walnut consumers and lower prevalence of type 2 diabetes is additional justification for adding walnuts to the diet," said the scientist.

"Other studies have shown that walnuts can also be beneficial for cognitive function and heart health."

However, the Communication also notes that participants in the newer study were asked about their dietary habits within one to two days, which may not be representative of the usual patterns of consumption.

In addition, the study could prove no causality. (Ad)