Forget apples—reach for almonds instead

You probably know by now that nuts are a health food.

But you don’t have to take my word for it. Because there’s a new study that seals the deal, yet again. This one showed that snacking on nuts can cut heart disease and death risk in patients with type 2 diabetes.

And the higher the intake—especially of tree nuts (like walnuts, cashews, and almonds)—the greater the benefit.

A healthier heart by the handful

Let’s dive right into the numbers, shall we?

This study analyzed data from the Nurses’ Health Study and the Health Professionals Follow-Up Study. And results showed that, compared to only one serving per month, five or more 28 gram servings (that’s one ounce, or one handful) of nuts per week delivered a…

  • 17 percent lower risk of heart disease
  • 34 percent lower risk of heart disease death
  • 20 percent lower risk of coronary heart disease
  • 31 percent lower risk of death from all causes

And that’s not all. Results also showed that for every extra serving of nuts per week:

  • Heart disease risk dropped by three percent
  • The risk of dying from heart disease dropped by six percent

This was specifically true for tree nuts—and of course, the results don’t apply to peanuts. (As I’ve mentioned before, peanuts aren’t actually nuts—they’re legumes.)

But there was one outcome that saw a steep reduction with higher levels of peanut consumption: All-cause death. And needless to say, that’s good enough for me. When it comes to legumes like peanuts, I recommend two to three half-cup servings per week.

It’s never too late to start

These figures alone should be enough reason for anyone to include nuts in their diet. But this study is especially good news for type 2 diabetics. Because researchers also showed that, even when people were already eating nuts before they were diagnosed, boosting their nut intake after being diagnosed still delivered a benefit.

Compared to diabetics who didn’t increase their nut intake, these patients experienced an…

  • 11 percent drop in heart disease risk
  • 15 percent drop in coronary heart disease risk
  • 27 percent drop in risk of death from heart disease or any cause

And once again, tree nuts reigned supreme.

Of course, this is far from the first study to praise nuts as a health food. Plenty of research shows that they’re good for your heart—helping to reduce high blood pressure, cholesterol, insulin resistance, and inflammation.

And it’s no surprise. Nutritionally speaking, they’re packed with all the right stuff— unsaturated fatty acids, protein, fiber, vitamins and minerals, and an array of anti-inflammatory phytochemicals.

In other words, forget about apples. If you really want to keep the doctor away, reach for the almonds instead.

P.S. Being diabetic can increase your chances of other serious health complications. But what if I told you that you could actually rid yourself of diabetes forever? Thankfully, I’ve developed a Metabolic Repair Protocol—a drug-free plan to prevent and reverse type 2 diabetes, prediabetes, and metabolic syndrome. Click here to learn more about this innovative online learning tool, or to sign up today.


Nuts Tied to Lower CVD Risk in Type 2 Diabetes.” Medscape Medical News, 02/25/2019. (