10 grams of nuts a day can minimize the risk of diabetes-related death

Nuts and peanuts, but not peanut butter, may protect against diabetes-related death, a new study by International Journal of Epidemiology suggests. They are packed with a variety of nutritious properties that may benefit people with type 2 diabetes.

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A paper published in the International Journal of Epidemiology confirms that there is a link between peanut and nut consumption and diabetes-related death, but finds no protective effect for peanut butter. The research was carried out in conjunction with the Netherlands Cohort Study, which started in 1986. The nut consumption habits of more than 120,000 Dutch men and women aged between 55 and 69 were recorded. Nut consumption was assessed by asking about portion size and frequency of intake of peanuts, other nuts, and peanut butter.

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Researchers found that 10 grams of nuts or peanuts per day led to a lower risk of diabetes-related death. However higher intake was not associated with further reduction in mortality risk of diabetes.

Peanuts GI (Glycemic Index) value is 13 out of 100, which makes them a low GI food. Low GI foods are good for controlling blood sugar as they do not raise your blood sugar rapidly. Try eating them in the morning paired with a high GI food. Peanut will control the insulin spike of higher GI foods. Peanuts also help control blood sugar is because they contain a large amount of magnesium, which helps to maintain blood sugar levels.

Peanuts may help you to feel full and minimize hunger cravings, which can keep you from overeating to maintain a healthy weight and better control your blood glucose levels.

Peanuts and nuts both also contain various compounds such as monounsaturated and polyunsaturated fatty acids, various vitamins, fiber, antioxidants, and other bioactive compounds, that possibly contribute to the lower death rates.