Snack Your Way to Better Health: Why Nuts Could Improve Your Wellbeing

By Hannah de Gruchy / Nutrition / July 24th, 2023

4. May Help Lower Blood Sugar Levels

High blood sugar levels, like high blood sugar or high (bad) cholesterol levels, is a common consequence of unhealthy diet and lifestyle choices. If we have high blood sugar levels, we have an increased risk of developing prediabetes and type 2 diabetes.

Nuts have a relatively low carbohydrate content. When we consume carbs, the body breaks them down during digestion and turns them into their constituent pars – sugars. Therefore, if we snack on low carb nuts, rather than a sugary snack, we’re already winning.

But it appears that there’s more to it than that. One study found that those with metabolic syndrome who ate 25g of pistachios twice a day saw a 9% decrease in fasting blood sugar levels over those who also had the condition but didn’t consume pistachios. The authors of the study concluded, “Dietary consumption of pistachio nuts as a snack has beneficial effects on glycaemic control, blood pressure, obesity and inflammation markers in diabetic patients”.

Therefore, demonstrating that eating nuts has a benefit for multiple diseases and biological systems.
A separate study found that nuts, this time walnuts, had the ability to reduce fasting insulin levels, which is again helpful for anyone with high blood sugar levels or type 2 diabetes.


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