By Annette R. Karnash, R.N., M.N.
Many people shy away from nuts because of their high caloric content, but studies show that people who consume nuts on a frequent basis result in less obesity than those who do not eat nuts. A study shows that nut consumption was inversely associated with risk of type 2 diabetes, independent of known risk factors for type 2 diabetes, including age, obesity, family history, physical activity, smoking and dietary factors. Inversely associated means that the higher the intake of nuts, the less likely the chance of developing type 2 diabetes. This relationship was observed even in obese patients. Aside from providing beneficial monounsaturated and polyunsaturated fats that improve insulin sensitivity, nuts also provide fiber, magnesium and have a low glycemic index, all of which have been associated with reduced risk of type 2 diabetes in several population based studies.
Because nuts are high in calories (1,000 calories per cup) moderation is advised to prevent increased body weight. Raw or lightly roasted fresh nuts and seeds are advocated over commercially salted and roasted nuts and seeds.
