5. Beneficial for Type 2 Diabetes and Metabolic Syndrome
Type 2 diabetes is widespread, affecting hundreds of millions of people around the globe.
Metabolic syndrome is a cluster of conditions that increase the likelihood of developing heart disease, stroke, and type 2 diabetes.
Because of this overlap, metabolic syndrome and type 2 diabetes are closely connected.
Interestingly, nuts appear to be particularly beneficial for individuals with either condition.
For one, they’re low in carbohydrates and have minimal impact on blood sugar. Replacing higher-carb foods with nuts can therefore help lower glucose levels.
Research also shows that nut consumption may help reduce oxidative stress, blood pressure, and other important health indicators in people with diabetes or metabolic syndrome.
In one controlled 12-week study, participants with metabolic syndrome who ate just under 1 ounce (25 grams) of pistachios twice daily saw their fasting blood sugar drop by an average of 9%.
Additionally, compared with the control group, those who ate pistachios experienced larger improvements in blood pressure and levels of C-reactive protein (CRP), a marker of inflammation tied to heart disease.
Still, findings are not completely consistent, and some studies do not show significant benefits for people with metabolic syndrome.
6. May Reduce Inflammation
Nuts have strong anti-inflammatory properties.
Inflammation is your body’s way of defending itself from injury, bacteria, and other potentially harmful pathogens.
Yet, chronic, long-term inflammation can cause damage to organs and increase disease risk. Research suggests that eating nuts may reduce inflammation and promote healthy aging.
In a study on the Mediterranean diet, those whose diets were supplemented with nuts experienced a 35% and 90% decrease in the inflammatory markers C-reactive protein (CRP) and interleukin 6 (IL-6), respectively.
Similarly, some nuts — including Brazil nuts, walnuts, pistachios, and almonds — have been found to fight inflammation in healthy people and those with serious conditions like diabetes and kidney disease.
However, one study on almond consumption in healthy adults observed little difference between the almond and control groups — even though some inflammatory markers decreased in those eating almonds.
7. High in Beneficial Fiber
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