Eating Walnuts Can Reduce Risk Of Type 2 Diabetes


Ramekin of walnuts

This week, from 13th-19th June, is Diabetes Awareness Week. New research has shown certain foods, like walnuts, can reduce the risk of type 2 diabetes.


There are many different types of diabetes. Type 2 is the most common in the UK, where 90% of all adults with diabetes have type 2. One in 10 (over 40 years old) are diagnosed with the condition. Diabetes causes the level of glucose in the blood to become too high, increasing risk of serious health problems with the eyes, heart and nerves.

Eating a healthy diet and keeping active helps manage these levels and reduce risk of type 2 diabetes. Also reducing the risk of developing other health issues while living with type 2 diabetes.

The recommended foods include fruit, vegetables and some starchy foods like pasta. As well as keeping fat, sugar and salt to a minimum.

New figures reveal that people with diabetes are 48% more likely to have heart attacks than the rest of the UK population. Alpha-linolenic acid (ALA), the essential plant-based fatty acid omega-3, has been found to have a beneficial role in the prevention of heart disease and stroke, an increased risk of those with diabetes.

A number of scientific studies have linked eating walnuts as part of a healthy diet to a lower risk of complications with diabetes. Walnuts are the only tree nut to contain a significant amount of omega-3 ALA. And each handful of walnuts also contains 1.4g of fibre and 4.4g of protein.

If you usually gravitate towards salted peanuts, crisps or chocolate, why not try make the swap to walnuts?


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Jacqueline Boland

Jacky is the Digital Content Editor at "The People's Friend", looking after our website, social media channels and podcast.