other nuts, pistachios are lower in calories. “Also, if you eat pistachios in the shell, it helps with mindful eating, so you are more aware of how many nuts you are eating. Pistachios in shell give you the visual cue of how much you have consumed,” says Smithson.
Walnuts
“Walnuts contain Omega 3 fatty acids which can help lower triglycerides and raise HDL cholesterol,” says Brown. “Compared to other nuts, walnuts contain the highest amount of omega 3 fatty acids.” Studies show eating two ounces of walnuts daily improved both blood sugar and cholesterol in people with type 2 diabetes.
Moreover, in a 2018 study, researchers investigated the association between walnut consumption and diabetes risk in 34,121 people. The study found walnut consumers showed a lower risk for diabetes compared with those who did not eat walnuts.
Brown says it’s easy to incorporate nuts into a meal plan. “Some ideas include: Adding nuts as a topping for yogurt, sprinkled into cereal, ground into a crust topping, mixed with dried fruit or popcorn as an easy snack, used as nut butter, incorporated into a tart,” says Brown.