Regulating Blood Sugar Levels: Health Benefits of Nuts

 

5 Health Benefits of Eating Nuts Every Day
5 Health Benefits of Eating Nuts Every Day (Unsplash)

Nuts are a versatile and nutrient-rich food that can easily be added to salads, soups, or yogurts, or even enjoyed as a stand-alone snack. Despite their small size, they pack a nutritional punch, making them a valuable addition to your daily diet. Consuming nuts regularly can bring about various health benefits, and many nutrition experts recommend making them a part of your daily routine.


Here are five key benefits of eating nuts every day, as outlined by the American nutrition website, Eat This  (1) .


1. Enhances Mood

Several studies have shown a connection between mood, particularly depression, and dietary habits. The SMILES (2) trial demonstrated that following a modified Mediterranean diet (3) ,which includes a daily serving of nuts, can help alleviate symptoms of depression. The trial group consuming nuts experienced a significant improvement in their depressive symptoms.


Another study (4) focused on young adults, requiring participants to consume 2 to 3 tablespoons of nuts and seeds daily alongside other dietary changes. Similar to the previous study, this one also reported improvements in depressive symptoms and mood swings.


The mood-enhancing properties of nuts are attributed to their rich profile of amino acids and omega-3 fatty acids (5) , both of which are known for their neuroprotective benefits and ability to support brain function.

A modified Mediterranean diet can help combat depression.
A modified Mediterranean diet can help combat depression.(Unsplash)


2. Increases Satiety

Nuts are known to increase feelings of fullness by providing a combination of fiber, healthy fats, and protein. Satiety refers to how long you stay full after eating, which is influenced by changes in hormone levels and blood sugar after a meal.


Nutritionists agree that a satisfying meal should include fiber, fats, and protein (6) —all of which nuts deliver in abundance. Despite their small size, nuts contain a significant amount of nutrients that help control hunger and keep you feeling full for longer periods.


3. Reduces Inflammation

Consuming nuts has been linked to a reduction in inflammation, particularly because of their high vitamin E  (7) content. Almonds, for instance, are a great source of this vitamin, with a single serving providing around 47% of the recommended daily intake.


Vitamin E acts as an antioxidant, protecting cells from oxidative stress, which in turn helps reduce inflammation. Chronic inflammation is linked to various health conditions, including heart disease and certain types of cancer, making nuts a beneficial addition to an anti-inflammatory (8) diet.

Vitamin E acts as an antioxidant, protecting cells from oxidative stress
Vitamin E acts as an antioxidant, protecting cells from oxidative stress.(Unsplash)


4. Protects Heart Health

A heart-healthy diet  (9) often emphasizes foods rich in monounsaturated and polyunsaturated fats, both of which are abundant in nuts. Nuts, especially those high in omega-3 fatty acids, are particularly beneficial for heart health.


Increasing your intake of omega-3 fats (10) has been shown to lower triglyceride levels, a key risk factor for heart disease. Additionally, consuming these healthy fats is associated with higher levels of HDL (good) cholesterol and lower levels of LDL (bad) cholesterol, further protecting cardiovascular health.


5. Regulates Blood Sugar Levels

Blood sugar levels are influenced by the combination of protein, fat, fiber, and carbohydrates in your diet. For example, eating a juicy apple may leave you feeling hungry within 30 minutes and could cause sugar cravings or energy dips.


This is because apples consist primarily of carbohydrates, which can lead to a quick spike and subsequent drop in blood sugar (11) ,However, pairing an apple with a handful of nuts or nut butter helps slow the rise in blood sugar, resulting in a more gradual and prolonged energy release. This steady blood sugar curve keeps you feeling fuller for longer and prevents energy crashes or cravings.


Incorporating nuts into your daily diet can help balance blood sugar, making them a smart choice for individuals looking to manage their energy levels and appetite.


Eating nuts every day can have profound benefits for your overall health, from improving mood to supporting heart health and regulating blood sugar. Thanks to their nutrient-dense profile, nuts are a convenient and satisfying snack that provides long-lasting energy and a range of essential nutrients. By adding them to your daily meals, you can enjoy these scientifically backed health benefits while boosting your well-being.

Summary:


Nuts are a nutritious addition to diets, offering several health benefits.

Improved Mood: Regular nut consumption has been linked to reduced depression symptoms due to their amino acid profile and omega-3 fatty acids.

Increased Satiety: Nuts are high in fiber, healthy fats, and protein, enhancing feelings of fullness post-meal.

Reduced Inflammation: Nuts, particularly almonds, are rich in vitamin E, an antioxidant that helps lower inflammation.

Heart Disease Protection: They provide healthy unsaturated fats, which can improve cholesterol levels and reduce heart disease risk.

Stable Blood Sugar Levels: Nuts help maintain steady blood sugar levels, preventing energy crashes and cravings.

References:

* Aljazeera 

1)  Eat This , What Happens to Your Body When You Eat Nuts Every Day By Samantha Boesch

2) BMC Medecine , A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial)

3) Eat This , What Happens to Your Body On the Mediterranean Diet By Lauren Manaker, MS, RDN, LD, CLEC, CPT

4) Journals Pols One, Abrief diet intervention can reduce symptoms of depression in young adults – A randomised controlled trial

5) Eat This, 26 Best Omega-3 Foods to Fight Inflammation and Support Heart Health

6) Eat This, 5 High-Protein Recipes That Lower Cholesterol, Say Dietitians  By Caroline Thomason, RD, LDN, CDCES

7) Ear This, The 15 Best Vitamin E-Rich Foods By Mercey Livingston

8) Eat This, 6 Effortless Ways to Lower Inflammation, Say Dietitians  By Samantha Boesch

9 ) Eat This, The Best Foods to Eat for Your Heart, According to New AHA Guidelines By Samantha Boesch

10) Cochrane Library , Omega‐3 fatty acids for the primary and secondary prevention of cardiovascular disease

11) Eat This , 5 Worst Eating Habits for Sugar Cravings, Says Dietitian By Caroline Thomason, RD, LDN, CDCES

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