Type II Diabetes - Nut Consumption Helps Control Blood Sugar Levels and Diabetes Complications

Type II Diabetes occurs, when the cells become resistant /insensitive to insulin, a hormone that helps sugar get into the cells to be used as an energy source for cellular functioning. The result is elevated blood sugar levels, reduced energy, high cholesterol and triglycerides, high blood pressure, nerve problems, eye diseases, kidney problems and other complications.

The contribution of refined carbohydrates (e.g. sugar, white-flour products and white rice) to diabetes is well known. Another major contributing factor to diabetes is the consumption of excess saturated fats from animal sources and trans fatty acids (found in margarine and hydrogenated vegetable oils), as well as the lack of healthy unsaturated fats found in plant sources.

Since the cell membranes are composed of mainly fats, their proper functioning (such as sensitivity to the insulin) depends, to a great extend, on the type of fats they contain.

When the diet is rich in saturated fats and trans fatty acids, they become incorporated into the cell membranes, making the cells rigid and unresponsive to the insulin.

Adequate amounts of unsaturated fats in the diet, thus on the cells membranes, on the other hand, make cells sensitive to the insulin's efforts to deliver glucose into the cells. This, in turn, normalizes blood sugar levels. Since nuts are excellent sources of these healthy fats, they can greatly help normalize blood sugar levels.

In fact, studies have shown that consumption of nuts significantly reduces the risk of Type II diabetes, independent of known risk factors for type II diabetes, such as age, obesity, family history, physical activity, and smoking.

Studies have also shown that nuts lower the "bad" cholesterol (LDL that deposits cholesterol on the artery walls) and increase the "good" cholesterol (HDL that transports cholesterol from the artery walls to the liver to be metabolized and eliminated)

Moreover, nuts have a low glycemic index (the rate at which the carbohydrates absorb into the blood). In addition to healthy fats, they also contain good amounts of fiber, protein, as well as vitamins and minerals, which slow the absorption of the carbohydrates (even from other foods) into the blood and help with their proper metabolism to produce energy. Without adequate amounts of these nutrients in the diet, blood sugar levels will rise. In fact, studies have shown that nuts reduce after meal blood sugar increase when consumed with high glycemic index carbohydrate foods in Type II diabetics, states an article published in May 2010 British Journal of Nutrition.

Nuts are also excellent sources of mineral magnesium and amino acid l-arginine. Both of these nutrients help relax and dilate blood vessels, which in turn helps lower blood pressure and deliver more oxygen and nutrients to the heart, thus reducing the risk for heart disease. Relaxed blood vessels also improve overall circulation to the eyes, nerves, kidneys and extremities, helping control many of the diabetes complications.

So, the addition of a handful or two of raw or lightly roasted nuts to a balanced diet is a great way to help normalize blood sugar levels and control diabetes complications.