Nuts have been around for centuries, and have been consumed across the world as healthy snacks. However, their health benefits and ability to prevent diabetes have only been discovered recently.

Diabetes is a growing health concern and has reached epidemic proportions worldwide. According to the World Health Organization (WHO), approximately 422 million people globally have diabetes. This number is expected to reach 642 million by 2040. Therefore, it is crucial to find ways to prevent and manage diabetes.

One promising way is by consuming the right kinds of nuts.

What are Superfood Nuts?

Superfood is a term that describes foods with high health benefits. Superfood nuts refer to the nuts that have the highest nutritional value and contain the most health benefits. The superfood nuts that prevent diabetes include:.

1. Almonds

Almonds are a great source of protein, fiber, unsaturated fat, magnesium, and Vitamin E.

A study published in the Journal of Nutrition found that consuming 2 ounces (56 g) of almonds per day reduced fasting blood glucose levels and improved insulin resistance in people with prediabetes. This suggests that almonds can help prevent the onset of Type 2 diabetes.

2. Pistachios

Pistachios contain healthy fats, fiber, potassium, and magnesium. They also have a low glycemic index, which means they do not cause a significant rise in blood sugar levels.

A study published in the Journal of the American Heart Association found that adding pistachios to a high-carbohydrate meal significantly reduced the post-meal rise in blood sugar levels in people with Type 2 diabetes.

3. Walnuts

Walnuts contain healthy fats, protein, fiber, and magnesium. They are also a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that may help improve insulin sensitivity.

A study published in the Journal of Nutrition found that consuming walnuts daily for 12 weeks improved insulin sensitivity and reduced fasting insulin levels in people with prediabetes.

4. Cashews

Cashews are a great source of healthy fats, protein, fiber, and magnesium. They also contain a compound called anacardic acid, which has been shown to improve glucose uptake in muscle cells.

A study published in Nutrients found that consuming cashews for eight weeks significantly improved fasting blood glucose levels and insulin sensitivity in people with Type 2 diabetes.

5. Brazil Nuts

Brazil nuts are an excellent source of healthy fats, protein, and selenium. Selenium is a mineral that has been shown to improve glucose metabolism and reduce the risk of developing diabetes.

A study published in the British Journal of Nutrition found that consuming Brazil nuts daily for eight weeks improved insulin resistance and reduced oxidative stress in people with Type 2 diabetes.

6. Pecans

Pecans contain healthy fats, fiber, and magnesium. They also have a low glycemic index, which means they do not cause a significant rise in blood sugar levels.

A study published in Nutrients found that consuming pecans for four weeks significantly improved insulin sensitivity in people with prediabetes.

7. Macadamia Nuts

Macadamia nuts are a great source of healthy fats, protein, and fiber. They are also rich in minerals such as iron, magnesium, and potassium.

A study published in the Journal of Nutrition found that consuming macadamia nuts for five weeks significantly improved insulin sensitivity and reduced inflammation in people with metabolic syndrome, a condition that increases the risk of developing Type 2 diabetes.

8. Hazelnuts

Hazelnuts are a great source of healthy fats, fiber, and magnesium. They also contain a compound called quercetin, which has been shown to improve insulin sensitivity.

A study published in the Journal of Nutrition found that consuming hazelnuts for eight weeks significantly improved insulin sensitivity and reduced fasting blood glucose levels in people with prediabetes.

9. Pine Nuts

Pine nuts contain healthy fats, protein, and fiber. They are also a good source of magnesium and zinc.

A study published in Nutrition Research and Practice found that consuming pine nuts for eight weeks significantly improved insulin resistance in people with Type 2 diabetes.

10. Chestnuts

Chestnuts are a great source of healthy carbohydrates, fiber, and Vitamin C. They also have a low glycemic index, which means they do not cause a significant rise in blood sugar levels.

A study published in the Journal of Medicinal Food found that consuming chestnuts for eight weeks significantly improved insulin sensitivity in people with Type 2 diabetes.

Conclusion

Consuming a variety of superfood nuts can be an effective way to prevent diabetes and manage blood sugar levels.

These nuts are packed with healthy fats, fiber, and minerals that can improve insulin sensitivity and reduce the risk of developing diabetes. However, it is important to consume them in moderation as they are high in calories. A handful of nuts per day can provide all the health benefits you need. So, next time you reach for a snack, consider reaching for a handful of superfood nuts.