November 7


The Many Health Benefits of Nuts That Will Make Us Eat Them More Often

By Gabriela

November 7, 2021

Nuts are actually seeds of different trees, and they are usually in a hard shell. These particular nuts are usually called tree nuts.

Botanically, nuts are considered those where the shell does not break to release the nuts. In fact, these shells need to be broken in order to free the nut.

But generally speaking, nuts are considered those which are seeds such as almonds and pecans, and those which are legumes such as the peanut.

Most people wonder if the nuts are beneficial or not. Well, let’s solve that mystery once and for all, nuts are incredibly beneficial for overall health.

As a matter of fact, according to many studies, regular consumption of nuts might lower the risk of many different chronic conditions.

Health Benefits of Consuming Nuts

Generally speaking, nuts are great sources of protein, fiber, and fat. Most fat found in nuts is omega-3 and omega-6 polyunsaturated fat and monounsaturated fat.

But, nuts have only a small amount of saturated fat. In addition, they have many minerals and vitamins such as vitamin E and magnesium. Over the years many studies have investigated the health benefits of increased intake of nuts.

According to one meta-analysis of around 33 studies diet which is high in nuts doesn’t notably impact weight loss or weight gain.

However, despite the small impact on weight, according to many studies, people who consume nuts live longer. This is in comparison to those people who do not consume nuts. This might be because of the ability of the nuts to stop different chronic conditions.

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For instance, nuts might lower risk factors for a metabolic syndrome like high cholesterol levels and high blood pressure.

Another study which included over 1,200 participants came to the discovery that following a Mediterranean diet and consuming 30 g of nuts on a daily basis lowered the prevalence of metabolic syndrome much more than other diets.

This is in comparison to a Mediterranean diet with olive oil and a low-fat diet. Moreover, consuming nuts might help lower blood sugar levels.

Are Nuts Good for the Blood Glucose Levels?

People with diabetes should include nuts in their meal plans. The nuts have healthy calories which are good for people with diabetes. Also, the fats which contribute to these calories are actually healthy fats.

Healthy fats can help prevent high blood pressure, heart disease, and stroke.

According to one meta-analysis consuming tree nuts can help improve the control of blood glucose in people who have diabetes. Other studies note that consuming walnuts lowers the risk of diabetes in women.

Moreover, pistachios have been shown to reduce the risk of diabetes in people who have prediabetes. But, it is very likely that your favorite nuts or mixed nuts might be beneficial.

Therefore, there is no such thing as the best nuts to consume. All nuts are good to include in your usual diet.


If you want a healthy snack, then do not hesitate to eat nuts. The nuts have many vital nutrients.

However, we should bear in mind that the beneficial effects are attributed to nuts with no added ingredients or which have been minimally processed. The best thing to do is to buy nuts that have nothing added since many nuts have a lot of salt and added flavors.

Next time you want a crunchy snack, feel free to eat some nuts.


  • Gabriela

    Co-Founder & Editor-in-Chief of Diabetes Health Page, Fitness trainer and instructor has dedicated her career to educating and informing people for over 10 years. As one of the most passionate diabetes advocates, Gabi has worked tirelessly to ensure that those people receive the education and support they need to properly manage their diabetes and achieve their health, fitness and weight loss goals.

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