A study published in the Journal of Nutrition shows that eating walnuts two or three times a week may reduce the risk of type 2 diabetes by almost a quarter.
Scientists at the Harvard School of Public Health tracked 137,893 female nurses, ages 35–77, over a 10-year period to see how many developed type 2 diabetes. Their dietary habits were closely monitored, including details on how often they ate nuts, particularly walnuts.
After allowing for body fat and weight, the researchers found eating walnuts one to three times a month curbed the risk of developing type 2 diabetes by 4%, once a week by 13%, and at least twice a week by 24%. In the study, 28 g totaled one serving. The researchers concluded: “These results suggest higher walnut consumption is associated with a significantly lower risk of type 2 diabetes in women.”