The risk of type 2 diabetes, the most common form often linked to obesity, may be lowered by eating nuts occasionally, according to a recent study.
In a study of 84,000 female nurses in the U.S., women who ate about 5 ounces of nuts a week had a 27 percent lower risk of developing diabetes than those who rarely or never ate nuts. In women who ate 1 to 4 ounces of nuts a week, the risk was 16 percent lower, and for those who ate less than 1 ounce per week the risk was eight percent lower.
Researchers believe that unsaturated fats in nuts may allow the body to use insulin more effectively and regulate blood glucose, though further research is needed to confirm the study’s results.
Since nuts are high in fat, they should act as a substitute for other foods, such as meats or grain products, to avoid weight gain. Researchers note that weight gain can raise the risk of type 2 diabetes and heart disease.
The study found a tendency among women who consumed more nuts to weigh and smoke less and be more active than women who ate fewer nuts. However, the association between nuts and diabetes risk remained even when factors such as body mass index (BMI), smoking and alcohol intake were removed.
JAMA November 26, 2002;288:2554-2560
Clearly this study points out the value of whole foods such as nuts. However, I suspect most of the benefit in this study resulted from the profound deficiencies of omega-3 fats that most people have.
The beneficial effects of omega-3 oils are profound indeed. Omega-3 fat is the ONLY supplement that even the conservative American Heart Association recommends.
Even the marginal amounts of omega-3 fat, ALA, in some of the nuts, especially walnuts, were likely helpful in producing the benefits.
However, generally most ALA is not converted to EPA and DHA, the longer chain omega-3 fats that have far more of the benefits of the omega-3 oils. The optimization of the omega 6:3 ratio is probably one of the key ways in which these fats induce beneficial effects.
At this time of year it makes sense to obtain most of your omega-3 from cod liver oil because you will also get some vitamin D and vitamin A. It is important to use a high quality oil to ensure that it has been purified of mercury and other toxins. I recommend Carlson’s brand cod liver oil and fish oil as it conforms to some of the strictest purity guidelines. If you can’t find it in your local health food store we have it in our online store.
One reason to be especially cautious of nuts, however, is that they clearly can contribute to weight gain. For more details, please read my recent comments below.
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