Researchers at the David Geffen School of Medicine at the University of California, Los Angeles recently found that eating three tablespoons of walnuts per day decreased type 2 diabetes risk by 47 percent. Researchers examined figures from the National Health and Nutrition Examination Survey (NHANES), in which 34,121 adults ages 18 to 85 were polled about their dietary intake, as well as if they had been diagnosed with, or taking medications for, diabetes. After examining participants’ diets and diabetes-relevant laboratory data, the researchers found that the adults who consumed an average of 1.5 tablespoons of walnuts—regardless of gender, race, age education, body mass index (BMI), and amount of physical activity—showed a lower risk of developing type 2 diabetes compared to those who did not. The findings were published in the journal Diabetes/Metabolism Research and Reviews and revealed that consuming three tablespoons of walnuts per day—an amount that is double the average walnut consumption of study participants—is associated with a 47 percent lower prevalence of type 2 diabetes. In addition to this study, recent research has linked a variety of plant-based foods—such as avocado, almonds, beans, and intact whole grains—to improving the symptoms and reducing the risk of type 2 diabetes.
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