Type 2 Diabetes – Nuts to Help Diabetics Lower Their Blood Sugar and Cholesterol Levels!
Investigators at St. Louis Michael's Hospital in Toronto, Canada, looked at the possible of replacing carbohydrates with nuts in the diet of Type 2 diabetics. The aim was to provide healthy monounsaturated fats. The results of this study were published in the journal Diabetes Care in June 2011. Maybe it was found eating nuts instead of high carbohydrate food improved a Type 2 diabetic's blood sugar and cholesterol levels!
One hundred and seventeen Type 2 diabetics were included in the study. They were randomly divided into three groups. Each group received a 2000 calorie per day diet with either 75 grams of mixed nuts per day, muffins, or half portions of each. After three months the diabetics:
- taking in the full portion of nuts lowered their hemoglobin A1c, (HbA1c), levels while the other two groups showed no change,
- the full nut portion group also reduced their LDL ("bad"), cholesterol levels,
- while the half portion group reduced their LDL to a lesser extent, and
- the muffin group had no decrease in their LDL level at all.
Conclusion: It was there before concluding 2 ounces of nuts daily instead of a high carbohydrate food improved both blood sugar levels and cholesterol in Type 2 diabetics.
Fat molecules are made up mostly of carbon and hydrogen, and those with the most hydrogen are those that can clog up your arteries. The monounsaturated and unsaturated fats are the ones with the least amount of hydrogen, and they tend to be liquid at room temperature. Vegetable oils stay liquid at room temperature, while butter and lard are solid.
Fats are among the three macronutrients our bodies need. (The other two are carbohydrates and proteins). They are needed for:
- storage of fat-soluble vitamins, such as vitamins A and E,
- help with nerve construction,
- form part of the cell membrane,
- are used for making hormones,
- play a part in immune function, and
- may be involved in production of endorphins, substances that help us cope with pain.
Fats can be problematic when they help to cause obesity and clog the arteries. Although monounsaturated and polyunsaturated fats are high in calories and should not be eaten with abandon, they can be helpful for keeping arteries open and blood sugar levels under control.
Most nuts contain unsaturated oils: Which nuts are best? Hazelnuts and almonds are lowest in saturated fat, with macadamia and hazelnuts being the highest in monounsaturated fat. Macadamia nuts and pistachios are highest in fiber, while walnuts score highest where omega-3 fatty acids are concerned.
- a one-ounce serving of almonds has 8.6 grams of monounsaturated fat, 3.4 grams of polyunsaturated fat, and only 1.0 gram of saturated fat.
- an ounce of walnuts has 2.5 grams of monounsaturated fat, 13.3 grams of polyunsaturated fat and only 1.7 grams of saturated fat.
- one ounce of pistachio nuts has 6.8 grams of monounsaturated fat, 3.9 grams of polyunsaturated fat, and only 1.6 grams of saturated fat.
- an ounce of mixed nuts, including peanuts, provides 8.8 grams of monounsaturated fat, 3.0 grams of polyunsaturated fat, and only 1.9 gram of saturated fat.
So, go ahead … get nutty!