A new study published in the journal Diabetes Care has demonstrated yet another benefit of an old standby snack – nuts. The study found that replacing a high carbohydrate snack with two ounces of nuts a day helped with glycemic and lipid control for people with type 2 diabetes.
Further, the experts found that consuming two ounces of nuts a day would not increase overall weight, despite the high caloric value of nuts, and actually helped to reduce weight in the long run. This isn’t the first time that nuts have taken the spotlight when it comes to health. In addition to the findings demonstrated in this study, nuts have also been shown to help reduce overall heart attack risk as well.
While the study sheds light on a great way to manage type 2 diabetes, practically anyone can benefit from this healthy snack. Which nut is best? The participants in the study received raw almonds, pistachios, walnuts, pecans, hazelnuts, peanuts, cashews and macadamias; any of those nuts would work well for weight management and glycemic control. The nuts you want to avoid would be anything that is honey roasted, candied or ... from a more obvious perspective, dipped in chocolate. If you truly want to forgo all processing, then stick with nuts in their raw, unsalted state.
Also avoid getting too nutty and surpassing the recommended 2 ounce a day serving size by portioning out your snacks. For example, if you buy a huge canister of nuts from the store, take the time to make up 1 ounce baggies so that you can enjoy an appropriate amount without going overboard. Never eat right from the jar or can, and never assume that “more is better” when it comes to even the healthiest (yet high calorie) snacks!