According to Dr. John Sievenpiper, a physician and researcher in Clinical Nutrition and Risk Factor Modification at St. Michael's Hospital, eating tree nuts can help lower and stabilize blood sugar levels in people with type 2 diabetes, compared to controls.
Dr. Sievenpiper conducted a systematic review and meta-analysis of 12 clinical trials involving 450 participants and found that eating two servings per day of tree nuts improved the two key markers of blood sugar: the HbA1c test, and the fasting glucose test.
The best results came when tree nuts replaced refined carbohydrates, rather than saturated fats.
On average, people in North America only consume less than one serving of tree nuts per day, while those in the analysis with the best results ate 56 grams worth per day, which amounts to almost two servings per day (a serving is ¼ cup, or 30 grams).
What is a tree nut, you ask? Not peanuts (they are legumes). Tree nuts include:
- Brazil nuts
- Macadamia nuts
- Pine Nuts
"Tree nuts are another way people can maintain healthy blood sugar levels in the context of a healthy dietary pattern," said Dr. Sievenpiper, who reported his results in the online journal PLOS ONE.
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