Type 2 Diabetes (T2D) is a chronic metabolic disease that results in high blood sugar levels due to insulin resistance or deficiency.

It affects over 400 million people globally and can lead to several complications, such as cardiovascular disease (CVD), kidney failure, blindness, and even premature death.

Nuts are a nutrient-dense food that can provide a range of health benefits. They are rich in unsaturated fatty acids, fiber, protein, vitamins, and minerals, and have been associated with reduced risk of CVD, obesity, cancer, and premature mortality.

But can nuts protect against premature death in T2D? Let’s explore the evidence.

Nuts and Mortality in T2D Patients: The Science

A growing body of evidence suggests that nuts may have protective effects against mortality in individuals with T2D.

For example, a study published in the Journal of the American Medical Association (JAMA) Internal Medicine analyzed data from over 16,000 adults with diabetes and found that consuming five servings of nuts per week was associated with a 17% lower risk of all-cause mortality and a 20% lower risk of CVD mortality compared to non-nut consumers. The protective effect was stronger for tree nuts (e.g., almonds, walnuts, pecans) than for peanuts, which are technically legumes.

Another study published in Diabetes Care followed over 3,000 men and women with T2D for up to six years and found that those who consumed at least 16 grams of nuts per day had a 50% lower risk of all-cause mortality and a 40% lower risk of CVD mortality compared to those who consumed less than 4 grams per day. The association was independent of other lifestyle and dietary factors, such as physical activity, BMI, smoking, and alcohol consumption.

Mechanisms of Action: How Nuts Protect Against Mortality in T2D

The exact mechanisms by which nuts may protect against mortality in individuals with T2D are not fully understood, but several hypotheses have been proposed:.

Improvement of Blood Glucose Control and Insulin Sensitivity:

Nuts have a low glycemic index (GI) and can help regulate blood sugar levels, reduce insulin resistance, and improve beta-cell function.

They also contain bioactive compounds, such as phytosterols and polyphenols, that can enhance glucose metabolism and insulin signaling in muscle and liver cells. By reducing hyperglycemia and oxidative stress, nuts may prevent the development and progression of diabetes-related complications, such as CVD and kidney disease.

Anti-Inflammatory and Antioxidant Properties:

Nuts are rich in polyunsaturated and monounsaturated fatty acids, which have anti-inflammatory and antioxidant effects.

Chronic inflammation and oxidative stress are hallmark features of T2D and can contribute to tissue damage, insulin resistance, and atherosclerosis. By reducing the production of pro-inflammatory cytokines and reactive oxygen species (ROS), nuts may protect against vascular dysfunction and atherogenesis.

Reduction of LDL Cholesterol and Triglycerides:

Nuts can also improve lipid profiles by increasing serum levels of high-density lipoprotein (HDL) cholesterol, the “good” cholesterol that helps remove excess cholesterol from the bloodstream, and decreasing levels of low-density lipoprotein (LDL) cholesterol and triglycerides, the “bad” lipids that can accumulate in arterial walls and lead to plaque formation. By reducing the risk of dyslipidemia and atherosclerotic cardiovascular events, nuts may improve survival and quality of life in T2D patients.

How to Incorporate Nuts Into the Diet of T2D Patients

The American Diabetes Association (ADA) and other health organizations recommend consuming a variety of nuts as part of a healthy dietary pattern for patients with T2D. However, it is important to keep in mind some tips and precautions:.

Choose unsalted, raw, or dry-roasted nuts instead of salted or sugar-coated varieties to avoid excess sodium and added sugars.
Watch portion sizes and calorie intake, as nuts are energy-dense foods and can contribute to weight gain if consumed in excess.
Consider nut allergies and intolerances, and avoid nuts if they cause symptoms such as itching, swelling, or hives.
Incorporate nuts into meals and snacks by adding them to salads, yogurt, oatmeal, smoothies, or trail mixes, or eating them as a standalone snack.

Conclusion

Nuts are a delicious and convenient snack that can provide a range of health benefits, including protection against premature mortality in individuals with T2D.

By improving blood glucose control, reducing inflammation and oxidative stress, and improving lipid profiles, nuts may offer a multifaceted approach to preventing and managing diabetes-related complications and improving overall quality of life. So next time you feel like snacking, grab a handful of nuts and enjoy!.