A new study suggests that nut consumption can help lower and stabilize blood sugar levels in people with type 2 diabetes compared to a controlled diet. The best results achieved were that nuts replaced refined carbohydrates, not saturated fatty acids. This systematic review analysis pooled all evidence from 450 subjects in 12 clinical trials that showed that consuming two servings of nuts per day improved two blood glucose metrics: the HbA1c test (blood glucose levels measured after three months) and the rapid blood glucose test (patients were not allowed to eat or drink any food other than water for eight hours before testing their blood glucose levels). Subjects in the clinical trial consumed 56 g of nuts per day, a serving of nuts is about 1/4 cup or 30 g. The average North American consumes less than one serving of nuts per day, so this is a way they can adjust their diet to improve their metabolism. Although nuts are high in fat and calories, they contain healthy unsaturated fatty acids, so clinical trial subjects did not gain weight. Within a healthy dietary pattern, nuts are another way to maintain healthy blood sugar levels in humans. In addition, nuts have those benefits? 1, scavenging free radicals Free radicals are very active and will react with the body’s cellular tissue as well as DNA, thereby producing toxic and damaging effects. Studies have shown that some nut foods such as sunflower seeds have a strong ability to scavenge free radicals, and its role can be compared with the ability of strawberries, spinach to scavenge free radicals. 2, reduce the risk of type 2 diabetes in women Researchers from the Department of Nutrition at the Harvard School of Public Health in the United States had 84,000 women aged 34 to 59 in 11 countries for 16 years of follow-up, the results show that eating more nuts will be able to significantly reduce the risk of type 2 diabetes. They believe that nuts are rich in unsaturated fats and other nutrients, these nutrients are helpful to improve the balance of blood sugar and insulin. 3, reduce the rate of sudden cardiac death As some components of the nuts have an anti-arrhythmic effect, therefore, after controlling the known cardiac risk factors and do a reasonable diet, eat nuts and reduce sudden cardiac death is clearly related. Compared with people who rarely or never eat nuts, eat 2 times a week or more than 2 times nuts, the risk of sudden cardiac death and death due to coronary heart disease are lower. 4, regulation of blood lipids Professor Xiao Ying, Beijing University School of Medicine, in 2002 to 85 hyperlipidemic patients as subjects, to take 75 grams of American almonds every day, taken for 4 weeks, their blood lipid observation. The results showed that total serum cholesterol and apolipoprotein B decreased significantly and apolipoprotein A1 increased significantly in the subjects after taking almonds. It indicates that American almonds rich in monounsaturated fatty acids have a good regulating effect on the blood lipid and ApoB level of hyperlipidemia patients. 5, improve vision Studies have found that chewing strength plays a role in improving vision, and more nuts can be eaten to improve vision. The ciliary muscle of the eye has a regulatory role for the lens of the eye, and the regulatory function of the ciliary muscle depends on facial muscle strength, facial muscle strength is enhanced thanks to the strength of chewing. Modern people’s food is becoming more and more soft, chewing little or no chewing at all when eating, resulting in weakened facial muscle strength, ciliary muscle regulation of the eye lens function is reduced, vision is also prone to decline. Therefore, to improve vision, we must eat more hard food, and long-term insistence on food for full chewing. 6, brain puzzle brain cells by 60% of unsaturated fatty acids and 35% of protein composition. Therefore, for the development of the brain, the need for the first nutrient is unsaturated fatty acids. Nuts contain a large number of unsaturated fatty acids in food, but also contains 15%-20% of high-quality protein and more than a dozen important amino acids, which are the main components of the brain nerve cells. Nuts in the brain nerve cells beneficial vitamin B1, B2, B6, vitamin E and calcium, phosphorus, iron, zinc and other content is also high. Therefore, eating nuts to improve brain nutrition is very beneficial, especially for pregnant women and children.