Nutrition

Nut Consumption and Risk of Type 2 Diabetes

The health benefits of nuts continue to appear in health journals. The latest study appears in the Nov. 27 issue of JAMA, and shows the relationship of nut consumption to the prevention of diabetes among nurses in the Nurses' Health Study¹.

Women who ate the most nuts (5 or more 1 oz servings per week) cut their risk of getting diabetes by 29%. Those women who ate nuts 5 or more times weekly and ate at least 2 servings of whole grains daily, cut their risk of getting diabetes by 57%.

Several studies have shown the protective affect of nuts for the cardiovascular system but this is the first study showing that nuts also protect against diabetes!

The researchers also looked at peanut butter separate from other nuts. Those women who ate peanut butter at least 5 or more times per week (serving size 1T) had a 21% reduction in diabetes.

Researchers pointed out some of the reasons why nuts may reduce the risk of diabetes.

• Nuts are rich in unsaturated fats and low in saturated or trans fatty acids. Trans fats have been shown to increase the risk of diabetes. Saturated fat has been shown to increase insulin resistance.
• Nuts are rich in fiber and magnesium, both of which are protective against diabetes.
• Nuts have a low glycemic index, thus they place a low demand on the pancreas for insulin.
• Nuts are a good source of vitamins, minerals, antioxidants, and plant proteins that may also be protective.

Weight gain concerns. Many people don't eat nuts because they are high in fat and they think fat will make them fat. The researchers looked at this issue and found that there was no difference in weight gain among those who were frequent nut eaters and those who seldom ate nuts. In fact, those who ate the most nuts had BMI values (a weight index) less than those who didn't eat nuts. The authors suggested that people needing to watch their calories eat nuts in place of refined grain products and red or processed meats to prevent an increase in calories eaten.

In summary. One easy way to reduce your risk of diabetes is to eat nuts and nut butters regularly, daily if possible. Use peanut butter as a spread in place of margarine. Along with the peanut butter, include at least 2-3 servings of whole grains daily. These simple additions to your meals can be pleasant (certainly not very difficult) and may cut your risk of diabetes in half.

Reference

1. Rui Jiang et al, Nut and peanut butter consumption and risk of type 2 diabetes in women, JAMA 288:2554-60, Nov 27, 2002

Making Healthy Choices articles are written by Don Hall, DrPH, CHES president of LifeLong Health with contributions from associated health professionals. Content is general health information from evidence based research. It's purpose is not to treat disease or take the place of advice by your doctor but to promote healthy lifestyles. Persons with health problems should contact their physician for specific guidance.

Copyrighted 2002 by PrevMedix LLC. All rights reserved. Do not make unauthorized copies.

Updated: 12/17/02