12 weeks. At the end of the study, those on a cashew-enriched diet had lower blood pressure and higher levels of HDL cholesterol (good cholesterol). High blood pressure and low levels of HDL cholesterol are risk factors for heart disease.
Peanuts
Peanuts can reduce the risk of diabetes and help control blood sugar in individuals already diagnosed with diabetes. “Studies have shown eating plant protein, including peanuts and peanut butter, can reduce type 2 diabetes risk by 9% compared to people who consume a higher animal protein diet. Those following an animal-based meal plan had a thirteen percent increased risk of type 2 diabetes,” says Smithson. “Peanuts contain the amino acid arginine which helps open blood vessels to increase blood flow for heart health and causes the body to release more insulin which helps stabilize blood sugar levels,”
Pistachios
Pistachios are associated with improved blood sugar control in people with type 2 diabetes and prediabetes. “Pistachios have higher concentrations of fiber, both soluble and insoluble. Fiber helps slow absorption of carbohydrate and reduce cholesterol levels,” says Smithson, author of Diabetes Meal Planning and Nutrition for Dummies.
Pistachios can also help with weight reduction and weight maintenance. Ounce per ounce compared to
