Type 2 Diabetes - Eating Nuts Daily Will Improve Your Health

Eating nuts has now been associated with a lowered risk for developing Type 2 diabetes and heart disease.
In July 2013 the Journal of Research and Medical Science reported on a literary study performed by researchers at Isfahan University of Medical Sciences in Iran.
Fifty-eight studies were reviewed, and from this information it was concluded that eating...

• plenty of vegetables, fruits, nuts, and whole grains, along with
• a lower intake of red meat

could reduce the risk of developing Type 2 diabetes.
In April 2013 the journal Circulation and Heart Failure published an article from the University of Alabama in the United States.
Researchers conducted a dietary study involving women with heart failure, and found that eating vegetables, nuts, and whole grains lowered the risk of death from the condition.
Investigators at Brigham and Women's Hospital and a group of other Research Centers looked at whether nuts could also be associated with longevity.
Their study was reported on in the New England Journal of Medicine in November 2013.

• more than 118,000 men and women were included in the study.
  
• none of the participants had ever had cancer, heart disease, or stroke.
  

Over a course of 20 years it was found:

• the participants who ate nuts seven times a week had a lower risk of death than those who ate lesser amounts of nuts.
  
• individuals who ate no nuts had a 13 per cent higher risk of death over the study period than those who ate nuts every day.
  

Cancer, heart disease, and lung disease were all lower in those people who ate the highest amounts of nuts than in those who ate few or no nuts.
The benefits of nuts are mostly in their healthful fats and magnesium.
Magnesium is helpful in managing blood sugar levels, while healthful fats help to prevent heart attacks.

• 1 ounce of almonds contains 19 per cent of the recommended daily allowance (RDA) of magnesium, as well as 1.
  7 mg of omega-3 fatty acids and 3408 mg of omega-6 fatty acids.
  
• an ounce of chopped black walnuts provides 14 per cent of the RDA for magnesium, plus 562 mg of omega-3 fatty acids and 9260 mg of omega-6 fatty acids.
  
• an ounce of pecans contains 9 percent of the RDA for magnesium, 278 mg of omega-3 fatty acids, and 5482 mg of omega-6 fatty acids.
  
• 1 ounce of pistachio nuts provides 14 per cent of the RDA for magnesium, along with 74 mg of omega-3 fatty acids and 3852 mg of omega-6 fatty acids.
  

Make a dinner salad with your favorite raw vegetables and toss with olive oil and balsamic vinegar.
Sprinkle with an ounce of chopped nuts.
What could make a better meal?