New Reasons to Eat Nuts

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.

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!

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

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