[tabi] interesting article on managing diabetes and insulin

  • From: "Chip Orange" <Corange@xxxxxxxxxxxxxxx>
  • To: <tabi@xxxxxxxxxxxxx>
  • Date: Thu, 13 Jun 2013 11:33:22 -0400




Eat Walnuts...Prevent Diabetes


We've been losing the fight against diabetes-the prevalence of this
deadly disease

has increased by more than 175% since 1980.

Good news:

There's an easy and economical way to help guard against type 2
diabetes. Just eat

a particular type of nut-the walnut.

The news comes from a huge Harvard study that looked at data on nearly
138,000 women.

Every two years, participants answered detailed questions about their
health and

lifestyle. Every four years, they completed lengthy questionnaires about
their diets,

indicating how often they consumed each of more than 130 foods, with
answers ranging

from "never or less than once per month" to "six or more times per day."
At the start

of the study, none of the women had diabetes...by the end of the 10-year

nearly 6,000 had developed the disease.

The researchers performed a careful analysis that adjusted for age, body
mass index,

family history of diabetes, smoking, menopausal status and other factors
that affect

diabetes risk. They also adjusted for consumption of various unhealthful
foods (such

as sugar-sweetened drinks and processed meats) and healthful foods
(whole grains,

fish, fruits, vegetables and various types of nuts).

What they found:

Women who ate two or more ounces of walnuts per week, on average, had a
24% lower

risk for type 2 diabetes...those who ate just one ounce of walnuts per
week had a 13%

lower risk.

Other types of nuts conferred some benefits, but mainly through weight
control, the

researchers said. The walnut, however, has a number of properties that
make it a

winner in the fight against diabetes. For one thing, of all the common
tree nuts,

walnuts are highest in

polyunsaturated fats

, containing 47% of these fats by weight-and there is good evidence that

fats have favorable effects on how the body uses insulin. Walnuts also
are the richest

of all nuts in a particular type of healthful polyunsaturated fat called

alpha linolenic acid

. What's more, walnuts are high in fiber and plant protein and have been
shown to

decrease total cholesterol and LDL "bad" cholesterol. These nuts also
are loaded

with vitamin E and polyphenols that have antioxidant properties.


Even though walnuts (like other nuts) are high in calories, they don't
seem to cause

weight gain in a balanced diet-perhaps because they are so filling and

Do men get similar protection against diabetes from eating walnuts?
Research will

have to prove it, but odds are good that they would.

Going nuts:

The best part is that walnuts aren't some specialty product you have to
go out of

your way to buy, and you don't have to drown yourself in walnuts to get
the benefits.

Two ounces is only 28 walnut halves per week...that's just four halves
per day.

Walnuts are a great snack to have on the road or at work because they
don't need

to be refrigerated (though if you're going to store them for a while,
putting them

in the fridge or freezer will keep them fresher longer). While this new
study did

not look at whether the participants ate their walnuts raw, roasted or

cooked, you can certainly use them in cooking if you like because heat
won't significantly

affect their health benefits. To increase your intake, try adding
chopped walnuts

to cereal, salad, rice or soup...stirring ground walnuts into to a
smoothie or yogurt...and

spreading walnut butter on celery sticks or apple slices.


Frank Hu, MD, PhD, professor of medicine, Harvard School of Medicine and

Division of Network Medicine, Brigham and Women's Hospital, and
professor of nutrition

and epidemiology, Harvard School of Public Health, all in Boston. His
study was published


Journal of Nutrition.

Listing Details


Daily Health News

Original publication date:

June 13, 2013

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  • » [tabi] interesting article on managing diabetes and insulin - Chip Orange