Walnuts are known to help build insulin resistance, control blood glucose levels, and reduce the risk of developing type 2 diabetes. They are rich in dietary fiber. Fibers take a long time to break down and digest, which ensures a slow release of sugar into the bloodstream. Nuts are very low in carbohydrates, the nutrient that raises blood sugar levels more than proteins and fats.
In addition, the protein, fat, and fiber in nuts can help limit the “blood sugar boost” that can occur after eating (especially eating high-carb foods). Liu said that walnuts seem to help control blood sugar, blood pressure and cholesterol. Eating nuts also seems to help reduce inflammation and improve blood vessel health. In particular, fiber takes a long time to break down and digest, which ensures a slow release of sugar into the bloodstream.
The Toronto study used mixed nuts, rather than just walnuts, but the Journal of Nutrition study found that walnuts were more effective than other nuts at lowering blood glucose. Controlling caloric intake to keep it constant with the addition of nuts to the diet did not appear to improve the beneficial effects of nut ingestion on diet quality, vascular function, insulin response, body composition, and anthropometric measurements. Unlike home blood glucose tests, which take a snapshot of your current blood sugar level, the hemoglobin A1C test gives the caregiver a picture of your blood sugar levels for the previous two or three months. You're probably familiar with walnuts, they're walnuts that come in a round, tan shell that may seem impossible to crack.
This meant that regular intake of walnuts has a protective effect against oxidative stress, which is responsible for many complications from diabetes. Walnuts are also a rich source of alpha-lipoic acid (ALA) and can help reduce inflammation, Mussatto says, making walnuts his absolute favorite nut to recommend. During the intervention phase, participants consumed 392 g of walnuts per week for 6 months, and during the control phase, they excluded walnuts from their diet for 6 months. Performed on diabetic rats, diabetic rats receiving walnut oil were reported to have a statistically significant decrease in HbA1c level, similar to those receiving glibenclamide.
The improvement in EF associated with nut consumption is likely due to the low Ω-6 to Ω-3 ratio in walnuts and the high content of fiber, magnesium, folic acid and antioxidants. Walnuts contain copper, a mineral needed to promote bone density; a lack of copper in the diet can contribute to the development of osteoporosis. Union Health Minister Dr. Harsh Vardhan recently took to Twitter to highlight the importance of eating nuts.
He mentioned in the tweet that loaded with healthy omega-3 fatty acids and dietary fiber, walnuts are a must for everyone.