People who regularly eat enough walnuts suffer from type 2 diabetes almost 2 times less often than others, according to a new epidemiological study.
Scientists from the University of California, Los Angeles, analyzed data from the National Health and Nutrition Survey, which relies on a large sample of the US population - 34,121 adults between the ages of 18 and 85. Respondents were asked questions about the characteristics of nutrition, as well as about the diagnosis of diabetes or taking medications for diabetes.
According to the data received, the average consumption of walnuts (among those who have them in the diet) was approximately 1.5 tablespoons per day. Doubling their consumption - 3 tablespoons - reduced the prevalence of type 2 diabetes by 47%. This amount is close to the recommended size of a portion of walnuts, one ounce (30 grams or four tablespoons). The researchers did not consider the effect of increasing the consumption of walnuts in excess of twice the consumption.
Participants were also tested for diabetes using standard laboratory tests, including fasting plasma glucose and hemoglobin A1c (glycated hemoglobin, indicating a prolonged increase in blood glucose).
Consumption of walnuts reduced the risk of developing type 2 diabetes regardless of age, sex, race, education, BMI and physical activity.
"These data provide more rationale for nutritional control to help reduce the risk of developing diabetes," said Dr. Lenore Erab of David Geffen Medical School at the University of California. - The strong link that we see in this study between walnut users and the lower prevalence of type 2 diabetes is an additional confirmation for the inclusion of walnuts in the diet. Other studies have shown that walnuts can also be useful for cognitive function and heart health ".
People with diabetes often have high blood pressure, high cholesterol or triglycerides, which can increase the risk of stroke and heart disease. Previous studies have examined the relationship between walnut consumption and cardiovascular diseases, as well as diabetes.
The results of this study further support the role of walnuts as an element of healthy nutrition to reduce the risk of developing type 2 diabetes. Walnuts are a rich source of recommended polyunsaturated fats (13g per ounce), protein (4g per ounce) and fiber (2g per ounce). These are the only nuts that contain a significant amount of alpha-linolenic acid (ALA) - vegetable omega-3 fatty acid (2.5 g per ounce).
As in the case of any scientific research, some limitations.
Participants were asked about their dietary choices for one or two days, which could be atypical for their usual consumption patterns. In addition, the cross-sectional (in one time period) character of the study does not make it possible to reveal the causality and variability.
Previous studies have shown that consuming half a cup of walnuts a day helps protect the digestive system, increasing the number of probiotic bacteria in the intestines and preventing the risks of cardiovascular and cancer.
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