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Research has documented that walnuts improve cardiovascular risk factors.
The reviewed research investigated if walnuts may affect the risk of diabetes (Pan A.,et.al.,2013). 58.063 women aged 52 -77 years and also 79.893 women aged 35-52 years were followed over ten years. None of the women had Diabetes, cardiovascular disease or cancer at the start of the study. The consumption of walnuts and other nuts were assessed every 4 years.
The results showed that women that ate the most walnuts, 2 or more servings per week (1 serving was 28 g) had the lowest risk for Diabetes, but the ones who only ate 1-3 servings per month also showed a reduced risk compared to the women who never or rarely ate walnuts.
The women who ate other nuts also had a lower risk for Diabetes.
Nuts are both a convenient and good snack as long as you don't have too many at one time. They have a very low glycemic index. Nuts can also be sprinkled on berries or a little bit of fruit as a healthy desert.
Pan A, Sun Q, Manson JE, Willett WC, Hu FB. Walnut Consumption Is Associated with Lower Risk of Type 2 Diabetes in Women. J Nutr. 2013 Apr;143(4):512-8. doi: 10.3945/jn.112.172171. Epub 2013 Feb 20.
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