The goodness of walnuts

Previous research shows that nuts and other foods that are high in polyunsaturated fats have health benefits in people with Diabetes and heart disease. Nuts are a rich source of nutrients with proven benefits. Despite the energy density of nuts, walnuts are the safest bet and can be included in the diet without adverse effects on weight or body composition. A study published in BMJ Open Diabetes Research and Care investigated the effects of walnut consumption in patients at risk of Type 2 Diabetes.

A total of 112 participants were assessed. One group received a walnut-included diet with 56g of walnut per day and the other received a walnut-excluded diet. The participants were assessed for diet quality, body composition and heart risk measures.

When compared with a walnut-excluded diet, a walnut-included diet for six months improved the total and low-density lipoprotein (LDL) 'bad' cholesterol. However, the body mass index, per cent body fat, visceral fat, fasting glucose, glycated haemoglobin, and blood pressure did not change significantly. Thus, having extra walnuts from time to time may not be so bad after all.

Source: BMJ Open Diabetes Research and Care