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Doubling Your Walnut Intake Could Cut Your Diabetes Risk in Half, Study Suggests

If you aren’t eating walnuts on a regular basis, recent health news about the nut might be great motivation to start: A new study shows a connection between walnut consumption and a lower risk of type 2 diabetes.

The June 2018 study published in the scientific journal Diabetes/Metabolism Research and Reviews suggests that people who eat walnuts may have about half the risk of developing type 2 diabetes in comparison to folks who don’t eat nuts. Researchers looked at data from more than 34,000 American adults, who were all asked about their diets as well as whether they had diabetes or were taking medicine for diabetes. The participants were also tested for diabetes with common lab measurements.

Among nut consumers in the study, the average walnut intake was about 1.5 Tbsp. per day. But the walnut superfans who doubled that intake to 3 Tbsp. were the ones linked with a 47 percent lower prevalence of type 2 diabetes. The scientists found that this was the case regardless of the participants’ age, gender, race, education, BMI, and physical activity habits.

“These findings provide more evidence for food-based guidance to help reduce the risk for diabetes,” said study author Lenore Arab, PhD, in a press release. “The strong connection we see in this study between walnut consumers and lower prevalence of type 2 diabetes is additional justification for including walnuts in the diet. Other research has shown that walnuts may also be beneficial for cognitive function and heart health.”

It’s worth keeping in mind that this study did not prove that eating walnuts prevents type 2 diabetes. Instead, researchers found a connection between eating more walnuts and a lower risk for type 2 diabetes. That said, it’s encouraging that so many people in this study who enjoyed walnuts also enjoyed some good health benefits. If you’re able to eat nuts, it never hurts to take a page from that book and follow those people’s examples.

So, who’s ready to get cracking those walnuts?

For more on foods that help balance blood sugar:

These 9 Simple (and Delicious!) Food Swaps Significantly Lower Diabetes Risk, Say MDs

9 Low-Glycemic Fruits to Consider Adding to Your Diet — Even If You Suffer from Diabetes

Cinnamon Controls Blood Sugar in Those With Prediabetes, New Study Suggests

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