Nuts: 140 grams per week protects people with diabetes from heart disease

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Carlos Laforet Coll
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According to a new study, 140 grams per week is enough to reduce the risk of developing heart problems in diabetic patients by 17%.

People with type 2 diabetes who eat some nuts daily are less likely to develop heart disease. 140 grams per week is enough to reduce the risk of developing heart problems by 17%.

According to a new study by the Harvard TH Chan School of Public Health in Boston, in the United States, according to which five 28-gram servings per week.

The researchers, starting from the assumption that diabetes actually increases the chances of experiencing events such as heart attack and stroke more than double, argue in practice that even a few nuts or peanuts are capable of at least partially counteracting the high cardiovascular risk of diabetics.

"The data provides new evidence that supports the recommendation to incorporate dried fruit into healthy dietary models for the prevention of cardiovascular disease complications and premature deaths among individuals with diabetes," explains lead author Gang Liu.

A systematic review

Scientists subjected a sample of 16.217 to questionnaires before and after the diagnosis of type 2 diabetes, the most common form of the disease associated with aging and obesity. They then asked them what their dried fruit consumption was in past years and during the experiment 3.336 people were diagnosed with cardiovascular disease, 5.682 died, 1.663 deaths from cardiovascular disease and 1.297 from a type of cancer.

According to the data collected, those who ate nuts had a 17% lower risk of developing heart problems.

How much and which nuts to eat?

Walnuts, almonds, Brazil nuts, cashews, pistachios, pecans, macadamias, hazelnuts, and pine nuts were more closely linked to a lower risk of heart disease than peanuts, which are actually legumes that grow underground.

"One reason tree nuts might be more protective is that they tend to be consumed with the skin or outer peel, where most of the antioxidants (at least walnuts, almonds and hazelnuts) reside, while peanuts they are eaten without the peel ”, explains Dr. Emilio Ros of the Hospital Clinic in Barcelona.

Experts recommend about 140 grams per day as follows:

  • 24 almonds
  • 18 cashews
  • 12 hazelnuts
  • 14 night

But just 28 grams a day, according to the researchers, is enough to reap all the benefits of dried fruit, which in any case is able to control blood sugar levels and inflammation thanks to the nutrients it is made of, therefore acids. unsaturated fats, fiber, vitamin E, folic acid and minerals such as calcium, potassium and magnesium.

Read also:

  • Nuts: eaten regularly reduces the risk of gaining weight
  • Dried fruit: properties, calories and which one to choose
  • Dried fruit: which one to choose to relieve the most common ailments

Germana Carillo

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