Eating Walnuts May Slash Risk of Type 2 Diabetes


BY ENDURANCE NEWS STAFF

For 31 years, we have been advocating a diet rich in whole, unprocessed, organic, and local (when possible) foods as the key to feeling your best, improving your performance, and slowing age-related decline. In every instance, these suggestions check out. Today we’d like to review the science and thought behind some fascinating studies outlining the health benefits of one of our favorite nuts—the walnut—and explain how to best put this science to work for you.

First, let us recall our 2012 coverage on walnuts (Endurance News #78), which followed Dr. Paul Davis’ findings that walnut consumption slowed the rate of progression in prostate cancer. One of the top causes of premature death in men in the US, prostate cancer exists at higher rates among male cyclists. Thus, this topic holds a special place for us here at Hammer. Beyond formulating PSA Caps, a potent prostate support supplement to help combat this issue, we are keen to learn, apply, and share all known dietary interventions.

This study showed that the high levels of polyphenols in walnuts were responsible for this anti-carcinogenic impact. Additionally, the bountiful supply of magnesium (arguably the most commonly deficient mineral in modern mankind, and one everyone should be supplementing), gammatocopherol (a member of the vitamin E family, also featured in our AO Booster supplement), and omega-3 fatty acids (most abundant in fish, and a wise product to supplement with—see EndurOmega) rounded out the incredible health-supporting properties of this delicious nut. Together, these features neutralize free radicals and reduce inflammation—a perfect one-two punch for minimizing cancer risk. Recent findings suggest they do even more.

Flash forward to 2018, and we’re excited to report that a University of California, Los Angeles, study has shown that three tablespoons of walnuts daily is associated with a 47% lower prevalence of type 2 diabetes. In this study, researchers reviewed data and interviewed over 34,000 adults of all ages and backgrounds. They found that regardless of age, gender, race, education, body mass index, and physical activity levels, those who regularly consumed walnuts had a lower prevalence of type 2 diabetes than those who did not.

Head researcher, Dr. Lenore Arab, states, “These findings provide more evidence for foodbased guidance to help reduce the risk for diabetes. The strong connection we see in this study between walnut consumers and lower prevalence of type 2 diabetes is additional justification for including walnuts in the diet.”

Indeed, based on our three decades of following “food-based guidance” for addressing all manner of health concerns— from reducing risk of cancer to preventing diabetes—we can confidently state that Dr. Arab’s approach is a wise one. And of course, walnuts are just one of the delicious foods that you should seek out that will contribute to health and longevity. Follow along our ongoing reporting as we continue to share the best whole food solutions for modern ailments, and the potent supplements which accompany and maximize their impacts.

View PDF

 

Back to Endurance News